Want to live longer? Heart surgeon shares 5 daily habits that protect your heart and extend your life |

Heart health plays a pivotal role in achieving a long and vibrant life. Dr Jeremy London, a board-certified cardiothoracic surgeon with 25 years of clinical experience, identifies five essential daily habits that can significantly enhance longevity. Drawing on decades of expertise, he emphasises that maintaining a balance of regular physical activity, a nutritious and heart-friendly diet, sufficient rest and recovery, nurturing meaningful relationships, and incorporating modern therapies such as sauna or heat treatment can profoundly impact life expectancy. According to Dr Jeremy, these habits not only strengthen cardiovascular function but also support mental well-being, reduce chronic disease risk, and improve overall quality of life, making them fundamental pillars for anyone seeking a longer, healthier life.

The heart is arguably the most critical organ in the body. It ensures that oxygen and nutrients reach every organ and tissue, supporting cellular function and overall vitality. Cardiovascular health influences energy levels, cognitive performance, and disease resistance.Dr Jeremy explains that longevity is not solely determined by genetics. Lifestyle choices, particularly those that support the heart, have a profound impact on lifespan. By adopting daily habits that protect cardiovascular health, individuals can significantly reduce the risk of chronic illnesses such as heart disease, diabetes, and stroke.

ExerciseExercise is the single most important habit for enhancing longevity. According to Dr Jeremy, a combination of strength training and aerobic exercise provides the greatest benefits.Strength training is essential for maintaining muscle mass, improving bone density, and supporting metabolic health, especially as the body ages. Aerobic exercises, such as walking, swimming, or cycling, improve cardiovascular endurance, enhance lung capacity, and strengthen the heart.Regular physical activity also helps regulate blood sugar, reduce inflammation, and maintain healthy cholesterol levels. Collectively, these benefits lower the risk of chronic diseases and improve overall life expectancy.Pro Tip: Aim for at least 30–45 minutes of daily exercise, incorporating both cardio and resistance training to maximise longevity benefits.NutritionA heart-healthy diet is a critical factor in prolonging life. Dr Jeremy stresses the importance of consuming protein, fibre, complex carbohydrates, and healthy fats, while avoiding processed and sugary foods.Every meal provides vital nutrients that support cell function, energy production, and hormone regulation. A diet rich in whole foods reduces inflammation, stabilises blood pressure, and protects the heart. Dr Jeremy advises being mindful about food choices, recognising that what you eat directly impacts how your body functions. Whole grains, lean proteins, fruits, vegetables, nuts, and seeds form the cornerstone of a longevity-focused diet.Rest and recoveryWhile staying active is crucial, rest and recovery are equally important for longevity. Sleep is the body’s natural repair mechanism, allowing tissues to regenerate, the brain to consolidate memories, and hormones to balance.Dr Jeremy highlights the importance of creating daily moments of rest, not just prioritising nighttime sleep. Chronic sleep deprivation increases stress, elevates blood pressure, and weakens the immune system.Short restorative breaks during the day, meditation, and mindful relaxation can enhance mental clarity and improve cardiovascular health.Meaningful relationshipsLongevity is influenced not just by physical health but also by emotional wellbeing. Dr Jeremy points out that positive social connections reduce stress, improve mood, and enhance overall life satisfaction.Dr Jeremy cites Arthur Brooks: “Real friends, not deal friends,” highlighting the importance of cultivating meaningful relationships. Supportive friendships provide purpose, joy, and mental resilience. Conversely, toxic relationships increase stress and can negatively affect cardiovascular and mental health.Tip: Focus on quality over quantity in friendships, and invest time in relationships that bring genuine happiness and support.Sauna and heat therapySauna use and heat therapy have emerged as scientifically supported tools to promote heart health and longevity. Dr Jeremy explains that regular exposure to heat improves circulation, lowers blood pressure, and reduces cardiovascular risk.Benefits of heat therapyResearch suggests that consistent sauna sessions may lower all-cause mortality and reduce the risk of cognitive decline, including Alzheimer’s and dementia. Heat therapy, when performed according to a structured protocol, complements other lifestyle habits by enhancing cardiovascular resilience and stress reduction.Tip: Even brief, regular sessions of heat therapy can provide significant cardiovascular and longevity benefits.Dr Jeremy’s five habits: exercise, nutrition, rest, meaningful relationships, and heat therapy form a holistic approach to longevity. Genetics play a role, but lifestyle choices are the strongest predictors of a long and healthy life.Consistency is key. By integrating these habits into daily routines, individuals can not only protect their hearts but also enhance mental clarity, physical resilience, and overall quality of life.Also Read | 10,000 steps in 1 hour at home: Nutritionist reveals fun indoor routine to boost fitness and burn calories