Want to Live Longer? Steal These 3 Habits from the World’s Healthiest People
In honor of Heart Month, we're sharing simple, heart-loving practices inspired by the world's healthiest people.
Over the past few weeks, we’ve focused on building sustainable habits, one meal and mindset shift at a time. Now, as we step into Heart Health Month, it’s the perfect time to continue the conversation.
People in the Blue Zones, regions of the world where people live the longest, healthiest lives, aren’t chasing “heart health” as a goal.
Instead, they live in ways that naturally protect their hearts: simple, plant-rich meals, daily movement, connection, purpose, and joy.
Their secret? It’s not one superfood or health trend.
It’s the power of small, consistent habits practiced over decades — things like:
Eating mostly plants and whole foods
Moving naturally (walking, gardening, taking the stairs)
Building strong social ties and support systems
Having a sense of purpose and prioritizing rest
Eating mindfully and stopping when comfortably full
This approach is also at the heart of the Mediterranean lifestyle.
It’s not about perfection — it’s about consistency. Small daily choices add up to lasting benefits.
Here are 3 simple habits you can try this week to support a healthier heart (without overhauling your life):
1. Slow Down to Support Your Heart
We live in a fast world — fast food, fast scrolling, fast everything. But your body actually needs you to slow down, especially at mealtimes.
Eating mindfully supports digestion and satiety and reduces stress on the body.
💡 Try this:
Eat without distractions (no phone, no laptop)
Put your fork down between bites
Actually taste your food
Pause halfway through to check in — are you still hungry?
2. Move with Intention
You don’t need a perfect workout plan. The goal is to move more and sit less.
According to the American Heart Association, adults should aim for:
150 minutes of moderate activity/week (like brisk walking, dancing, swimming),
or 75 minutes of vigorous activity/week (like jogging or cycling)
2+ days of muscle-strengthening activity (weights, bodyweight exercises, resistance bands)
Limit sitting. Even short movement breaks help offset the risks of being sedentary
For even more benefits, aim for 300 minutes (5 hours) of activity per week
💡Try this:
Schedule your movement like any other important appointment. Your heart will thank you.
Looking for simple ways to fit in movement when you’re short on time? Check out our guide:
3. Manage Stress & Stay Connected
A report from the American Psychological Association states that about a third of people ages 18 to 44 rated their stress levels as an 8 to 10 on a scale of 1 to 10.
So if you’re feeling constant stress, you’re not alone. Chronic stress raises cortisol, which has been linked to increased belly fat, elevated blood pressure, and blood sugar imbalances.
That’s why stress relief is such a big part of our mindfulness conversation. Small moments of joy and connection can help naturally decrease stress.
💡Try this:
Text or call a friend you haven’t talked to in a while
Cook with someone you love
Invite a neighbor for a walk
Sit down to dinner with no screens
Try 3 minutes of deep breathing before a meal
Write down 3 things that made you smile today
Enjoy meals with others
The small choices you make each day really do matter. As we shift from the 30-Day Challenge to Heart Health Month, remember, you already have the tools to care for your heart in lasting ways. Keep leaning into those simple, steady habits, and know we’re here cheering you on every step of the way.
PS: If you’re new here, subscribe to get weekly Mediterranean meal plans + Substack Lives delivered to your inbox.