4 Heart-Healthy Habits That Could Add Years to Your Life

Heart disease remains the number one cause of death worldwide—but here's the encouraging news: experts estimate that up to 80% of cardiovascular disease is preventable through lifestyle choices. That's why I was intrigued by a recent article from Bryan Johnson's Blueprint team outlining four often-overlooked strategies for improving heart health. While some of Johnson's longevity practices are highly specialized, these four recommendations are practical, science-based, and accessible to almost everyone.

1. Protect Your Heart by Protecting Your Sleep

Most of us think about diet and exercise when it comes to heart health, but light exposure at night is another important factor.

Bright lights, televisions, tablets, and smartphones in the evening can disrupt your body's circadian rhythm. Research suggests that excessive nighttime light exposure is associated with higher blood pressure, increased inflammation, poorer glucose control, and a greater risk of cardiovascular disease.

Try dimming the lights one to two hours before bed, reducing screen time, and keeping your bedroom as dark as possible.

2. Friendship Is Good Medicine

Here's one you probably didn't expect.

Strong social relationships don't just make life more enjoyable—they're also linked to better heart health.

Studies have found that loneliness and social isolation are associated with approximately a 30% higher risk of heart disease and stroke. Meaningful conversations, regular family gatherings, volunteering, or simply meeting a friend for coffee may benefit your heart as much as your emotional well-being.

3. Consider Adding Sauna Sessions

Regular sauna use continues to impress researchers.

Several long-term studies have found that people who use a sauna several times per week have lower rates of cardiovascular disease and sudden cardiac death. During a sauna session, your heart rate increases much like it does during moderate exercise, improving circulation and helping blood vessels become more flexible.

If your physician says it's safe, aim for 15–20 minutes, 3–5 times per week, staying well hydrated before and afterward.

4. Know Your Numbers

Heart disease is often called the "silent killer" because high blood pressure, elevated cholesterol, and high blood sugar frequently cause no symptoms.

One additional number receiving increased attention is Apolipoprotein B (ApoB), a blood marker that may provide a more complete picture of cardiovascular risk than cholesterol alone. Ask your healthcare provider whether ApoB testing makes sense for you, especially if you have a family history of heart disease.

The healthiest hearts aren't built by one miracle supplement or one perfect workout.

They're built by consistent daily habits.

Eat mostly whole foods. Exercise regularly. Sleep well. Stay connected with people you care about. Monitor your health numbers. And if you enjoy the heat, spend a little time in the sauna.

Small actions repeated consistently often produce the biggest rewards.

Your heart—and your future self—will thank you.

Want more practical, science-backed strategies to improve your heart health, energy, mobility, and longevity after 50? Subscribe to 10-Minute Longevity and receive one easy-to-read newsletter each week packed with simple habits that can help you live healthier, stronger, and longer.