As the most important organ in the human body, the heart is pretty much responsible for just about everything we do, from pumping blood and moving oxygen to delivering nutrients. Thus, it’s crucial we keep it in tip-top shape. In addition to starving off stroke and heart attack, taking care of this muscular organ can boost longevity. Jeremy London, MD, is a heart surgeon who has spent over 25 years studying coronary arteries—and witnessing the first-hand implications of poor health habits. In a new TikTok, London shares his top three heart-healthy tips for longevity.
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Practice mindful eating.
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Conscious eating is one of the best ways to boost your longevity, says London.
“Think about what you put in your mouth,” he advises followers, then sharing three tips for building a heart-healthy diet: eating whole foods, limiting processed foods, and omitting fast foods.
Whole foods are minimally processed items that naturally derive from the earth. As Everyday Health explains, examples may include whole grains (brown rice, quinoa, or steel-cut oats), fruits and vegetables, chicken and fish, plain yogurt, nuts and seeds, legumes, olive oil (or avocado oil), and eggs.
Essentially, you want to be really mindful about [your] diet,” said London.
Get out and move every day.
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“You have to have some aerobic activity in your exercise plan, and you gotta have resistance training to increase muscle mass,” London says, adding that “muscle mass is the organ of longevity.”
The American Heart Association (AHA) recommends 150 minutes per week of moderate-intensity aerobic activity (like brisk walking, water aerobics, dancing, or gardening) or 75 minutes per week of vigorous aerobic activity (like uphill hiking, running, swimming laps, or jumping rope) for adults. In addition, you should log at least two days per week of muscle strengthening (such as lifting weights or using resistance bands).
According to London, “VO2 Max is [also a] huge indicator of longevity.” VO2 Max is a fancy way of saying how much oxygen your body can consume mid-workout, according to Harvard Health Publishing.
“A high VO2 max correlates to better physical fitness and is associated with a lower risk for cardiovascular disease and increased longevity. And if you know your VO2 max, you can use it as a tool to help you exercise more efficiently,” explains Harvard Health.
VO2 Max testing is typically conducted at exercise labs, where trained experts can measure your heart rate and oxygen levels.
RELATED: 112-Year-Old Woman Reveals What She Eats Every Day for Longevity (And What She Doesn't Eat).
Build a consistent sleep and recovery routine.
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London says that if you want to live longer, you need to have “a solid sleep and recovery program. "
He continues, “These are where you realize your biggest gains, recovery is critical.”
Adults should aim for at least seven hours of sleep every night, per official Sleep Foundation recommendations. And remember: quality is just as important as quantity. If you struggle with good sleep hygiene, try one of these helpful tips:
- Stick to the same bedtime every night.
- Go at least 30 minutes screen-free before hitting the pillow.
- Avoid caffeine and alcohol a few hours before bed.
- Invest in a supportive mattress and pillows.
