The Science of Heart Health and Longevity: What to Eat, Do, and Supplement

Your heart works tirelessly, beating about 100,000 times a day to keep every cell in your body supplied with oxygen and nutrients. But despite its nonstop effort, many people don’t give it the protection it deserves until something goes wrong.

When it comes to heart health and longevity, prevention truly is the best medicine. From the foods you eat to the way you move your body, every daily choice can help protect your most vital organ and extend your healthspan.

Read on to learn how lifestyle factors form the foundation of heart health, and how certain supplements can help take cardiovascular protection to the next level.

The Link Between Heart Health and Longevity

Your cardiovascular system powers everything from brain function to physical endurance, and when it’s operating efficiently, every organ benefits. On the flip side, when the heart is under strain, whether from high blood pressure, inflammation, or poor lipid control, it accelerates aging throughout the body.

And what’s the key to determining whether the heart stays strong or becomes strained? Experts say that while genetics play a role in heart health, daily habits have an even greater impact on cardiovascular function and longevity. The key lies in supporting the heart’s structure, reducing strain, and protecting blood vessels from damage over time. 

How to Protect Your Heart as You Age

As the years go by, the way you care for your heart matters more than ever. Fortunately, many of the most effective strategies for protecting it are simple, sustainable lifestyle habits. Here are the key areas to focus on:

#1: Eat for Heart Health 

A diet rich in whole foods helps lower cholesterol, reduce inflammation, and keep arteries flexible. Focus on heart-healthy foods such as:

• Fruits and vegetables 

• Whole grains

• Legumes 

• Nuts and seeds

• Fatty fish, such as salmon, sardines, and mackerel 

• Low-fat or fat-free dairy

• Heart-healthy oils, such as olive oil and avocado oil 

#2: Exercise Regularly 

Regular exercise strengthens the heart muscle and improves circulation. Aim for at least 150 minutes of moderate or 75 minutes of vigorous aerobic activity per week, plus muscle-strengthening exercises twice weekly. For greater benefits, work up to 300 minutes per week and gradually increase intensity over time.

Additionally, try to move more and sit less in general—even light activity helps. 

#3: Prioritize Stress Management

Chronic psychological stress is a risk factor for heart disease. It elevates cortisol, blood pressure, and inflammation—three enemies of heart longevity. Mindfulness, deep breathing, and consistent sleep can help your cardiovascular system recharge and reset.

#4: Support with Targeted Nutrients

Emerging research points to several nutrients that help protect the heart at a cellular level. Some top options to consider include: 

• Ergothioneine: Ergothioneine is a powerful antioxidant that’s shown promise in supporting cardiovascular health by reducing oxidative stress and protecting the delicate lining of blood vessels. For optimal potency and absorption, look for supplements featuring MitoPrime®, a highly purified form of L-ergothioneine. 

• Dihydroberberine (DHB): DHB is a more bioavailable form of berberine. By directly activating AMPK (the body’s metabolic “master switch”), DHB helps improve insulin sensitivity and promote healthy glucose metabolism. The only safe, proven form of dihydroberberine (DHB) is patented under the trademark name GlucoVantage® by NNB Nutrition. In a study, GlucoVantage® was shown to deliver five times more berberine to the bloodstream than standard berberine.

• Curcumin: Curcumin, the active compound in turmeric, helps fight oxidative stress and inflammation—two key drivers of arterial stiffness and cardiovascular aging. For maximum potency and absorption, look for products containing CurcuPrime®, which delivers pure tetrahydrocurcumin—the bioactive metabolite of curcumin.

• Akkermansia: A beneficial gut bacterium associated with improved metabolic health, healthy lipid levels, and reduced inflammation—factors that collectively support heart longevity.

• Omega-3 fatty acids: Found in fish oil and algae, research suggests omega-3s can help lower the risk of heart disease in several ways. They reduce triglycerides, keep blood vessels and cell membranes healthy, and have anti-inflammatory and anti-clotting effects that support overall cardiovascular function.

#5: Keep Blood Pressure in Check

High blood pressure silently damages arteries over time, increasing the risk of heart attack and stroke. In addition to the other heart-healthy habits in this article, you can support healthy blood pressure by: 

• Limiting alcohol consumption 

• Reducing sodium in your diet 

• Losing excess weight 

• Quitting smoking

• Getting 7-9 hours of sleep nightly 

The Bottom Line on Heart Health and Longevity 

Your heart is the engine that keeps everything running, and how well it performs today will shape how you feel in the decades ahead. While genetics set the baseline, lifestyle choices play a crucial role in the outcome. From nourishing your body with heart-healthy foods to incorporating targeted supplements like ergothioneine, you can actively support your heart’s strength and longevity.

Written by Katie Koschalk, a health and wellness writer, certified holistic nutritionist, and certified personal trainer based in California.