Can your arteries be biologically younger than your actual age? Dr Vassily Eliopoulos, a longevity expert trained at Cornell University and co-founder and chief medical officer of Longevity Health, shared five daily habits he follows for cardiovascular health in a September 27 Instagram post. At 47, Eliopoulos said his arteries are “measurably younger” than his chronological age, attributing it to a consistent health routine rather than luck. (Also read: ‘Worst habits’ for your organs: Health coach lists everyday lifestyle mistakes, from refined oil to 10 hours of sitting )
Let’s take a look at his recommendations:
1. ApoB (apolipoprotein B) below 60
Eliopoulos said he tests his ApoB twice a year and aims to keep it below 60. “ApoB is the single most modifiable cardiovascular risk factor for most adults, and 60 is the longevity target, not the lab-normal 80,” he wrote.
2. 180 minutes of Zone 2 cardio
He said he does 180 minutes of Zone 2 cardio every week, mostly through incline walking. “Walking on an incline mostly. Steady-state, conversation pace. Zone 2 builds mitochondria better than any other intensity,” Eliopoulos wrote.
3. 2 grams of omega-3 daily
Eliopoulos said he takes 2 grams of omega-3, specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), every day and targets an omega-3 index above 8%. “The data on cardiovascular mortality reduction is one of the strongest in supplement science,” he wrote.
4. 30 to 40 grams of fibre
{{/usCountry}}Eliopoulos said he takes 2 grams of omega-3, specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), every day and targets an omega-3 index above 8%. “The data on cardiovascular mortality reduction is one of the strongest in supplement science,” he wrote.
4. 30 to 40 grams of fibre
{{/usCountry}}He said he consumes 30 to 40 grams of fibre daily. “Most adults eat under 15. Fibre binds bile acids (lowers cholesterol) and feeds gut bacteria (controls inflammation),” Eliopoulos wrote.
5. 7 to 9 hours of sleep
Eliopoulos said he prioritises seven to nine hours of sleep and maintains consistent sleep timings. “The timing matters as much as the hours. Same window every night anchors cortisol,” he wrote.
After following these five practices for 12 months, Eliopoulos said he has tracked changes across the cardiovascular biomarkers he monitors. He described the routine as his personal approach to longevity and cardiovascular health, rather than a universal prescription.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
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