10 simple habits help prolong life

The key to longevity does not lie in extraordinary efforts or temporary health trends. The real secret comes from simple daily habits that help build a sustainable health foundation.

Dr. Evan Levine, a senior cardiologist in New York (USA), who is famous for his outspoken views in dispelling medical myths, has just shared 10 habits that can help prolong your life by at least a decade. The good news is that this path can start even when you are in your 30s.

Below are 10 “golden rules” summarized by Dr. Levine:

Absolutely do not smoke and stay away from secondhand smoke

Dr. Levine emphasized that cigarettes release a series of carcinogens, while also skyrocketing the risk of stroke, heart attack, vascular disease, aortic aneurysm and high blood pressure. Passive smoking is equally harmful.

Say no or limit alcohol as much as possible

Ideally, do not consume alcohol. If so, doctors recommend limiting it to less than a few drinks per week to protect the liver and cardiovascular system.

“Closed” to fast food

Dr. Levine recommends staying away from fast food altogether. He considers them a source of “toxic calories” that have been poisoning the health of millions of people through bad fats and additives.

Limit drug abuse

He advises only using drugs and pharmaceuticals at the lowest possible dosage as prescribed. This includes medications for attention deficit hyperactivity disorder (ADHD) to avoid unwanted side effects on the nervous and cardiovascular systems.

Stay active every day

Physical activity is an essential part of a healthy life. Doctors recommend that everyone exercise regularly, especially walking with a goal of about 7,000 steps per day.

Strictly control blood pressure

Managing blood pressure is the most effective way to protect your heart. Dr. Levine recommends maintaining an ideal blood pressure reading of 120/80 mmHg.

Check cholesterol index

Doctors recommend closely monitoring blood fat levels. If your LDL (bad cholesterol) index exceeds 90 mg/dL, you need to consider using medication as prescribed or radically changing your lifestyle through diet and exercise.

Say “no” to soft drinks and sugary drinks

Soft drinks are directly linked to the risk of obesity, type 2 diabetes and heart disease. Dr. Levine considers these to be “toxic” drinks that need to be removed from the menu.

Minimize stress

Chronic stress wreaks havoc on both the mind and body. In addition to reducing pressure, doctors recommend that you proactively avoid stressors and focus on “building a network of close friends” for emotional support.

Establish scientific sleeping habits

Quality sleep is vital for heart health and brain function. Maintain sleep hygiene (no electronic devices before bed) and go to bed at a consistent time.

Dr. Levine’s advice is nothing “overwhelming” or requiring excessive effort. In fact, these are the most basic things to build a health foundation. The problem is that we have become so accustomed to bad habits that living healthy sometimes feels like a burden. However, by simply changing your mindset and making persistent efforts, adapting to these simple habits is completely within anyone’s reach.