Heart surgeon reveals five habits in your 30s for a stronger heart later

The heart is one of the body's most vital organs, and as we age it demands ever greater care and attention. In today's fast-paced world, unhealthy lifestyle choices and poor dietary habits are increasingly taking a toll on overall health, making heart care more important than ever.

On Friday, cardiovascular surgeon Dr Jeremy London, MD, took to Instagram to share the habits that, if adopted in your 30s, could help you maintain a stronger heart well into your 80s.

1. Do not smoke anything

Smoking in any form is damaging not only to the lungs but also to the heart, with serious long-term health consequences.

"I don't care if it's cigarettes, vapes, or weed. It is one of the worst things you can do to your body. So, full stop," Dr Jeremy said.

2. Be mindful of what you eat

What we consume directly shapes our health, and the body's ability to process certain foods diminishes with age.

"If ultra-processed foods, sugary drinks, and foods high in saturated fat make up most of your diet, acknowledge and pivot. Your body is built from what you feed it. Be intentional," Dr Jeremy advised.

3. Monitor your blood pressure regularly

Checking blood pressure should not be reserved for those who already have a diagnosis or have reached a certain age — it should become a routine habit from the age of 30.

Dr Jeremy highlighted that one in two Americans has high blood pressure and is entirely unaware of it, making it the easiest cardiovascular risk factor to address and modify.

4. Move your body every day

Daily physical activity is non-negotiable when it comes to heart health. "Aerobic to protect your heart, resistance training to protect your muscles, bones, and metabolic health. You need both," Dr Jeremy recommended.

5. Prioritise sleep

Quality sleep does far more than provide rest — it actively protects the heart and allows the body to repair itself. As Dr Jeremy put it: "If your sleep is off, everything is off. Recovery is when your body repairs itself. You can't out-train, out-eat, or out-supplement bad sleep."

He concluded with a simple but powerful thought: "Look, we all age. But how we age is a series of compounded choices. Your 80-year-old self is watching."

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. It is based on user-generated content from social media.