A simple 15-minute habit daily can reduce heart attack risks by 40%, says longevity doctor

Most people think protecting the heart means strict diets, expensive supplements, or hours at the gym. But according to Dr Vassily, a longevity doctor with an MD from Cornell University, the secret could be as simple as a 15-minute daily habit. In a recent Instagram video, he revealed that walking after meals can slash the risk of a heart attack by up to 40%. And the best part? It requires no equipment, no money, and barely any extra effort.

Dr Vassily explained that walking for just 15 minutes after breakfast, lunch, and dinner helps control post-meal blood sugar spikes. When glucose levels rise too high, it triggers inflammation and oxidative stress in the arteries. A quick walk, he said, pushes glucose into the muscles, which means less insulin, less inflammation, and better metabolic health overall.

He also highlighted how walking improves triglyceride levels, reduces plaque buildup in arteries, and boosts nitric oxide production—helping blood vessels relax and lowering blood pressure. Beyond heart health, the habit keeps fatigue and brain fog at bay, leaving people more energised and metabolically flexible throughout the day.


Calling it “the most powerful cardiovascular medicine,” Dr Vassily emphasised that if walking after meals were a drug, it would be prescribed to everyone. He added that this simple routine not only protects the heart but also supports brain health, digestion, and insulin sensitivity, all at zero cost.

Who is Dr Vassily?
Dr Vass, who co-founded Longevity Health and is Board Certified in Emergency Medicine, has a fascinating background. He studied neuroscience at Trinity College, served as a Peace Corps volunteer in the Solomon Islands, worked with the World Health Organisation on malaria projects, and later earned his MD from Cornell. He completed his training in surgery and emergency medicine at the University of Colorado and Denver Health, and today, he’s focused on helping people live longer, healthier lives.


What does research say about walking and health benefits?

Research supports his advice. A study published in the National Library of Medicine highlighted how walking lowers the risk of heart disease, type 2 diabetes, dementia, and other age-related conditions. It also improves sleep, mental well-being, and overall longevity. In Blue Zones—regions with the highest number of centenarians—walking is an everyday activity and a key reason behind their long, healthy lives.