A longer life does not depend on extreme diets, costly supplements or complicated wellness routines. According to Dr Evan Levine, a New York–based cardiologist with three decades of clinical experience, longevity is built on simple habits followed consistently over time.
In a video shared on Instagram in January, Dr Levine, who is board-certified in internal medicine, cardiology and nuclear cardiology, spoke about what he sees daily in his practice. Many people, he said, look for shortcuts to live longer, while overlooking basic choices that protect the heart and overall health.
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Five rules he follows and recommends
Stay away from smoking and vaping
Dr Levine cautioned against smoking in all forms, including vaping. He explained that inhaled chemicals trigger inflammation and can damage the endothelium which is the delicate lining of blood vessels. This damage raises the risk of heart attacks, strokes and even lung disease. Keeping the lungs clean, he said, remains one of the most effective ways to reduce preventable deaths.
Keep fast food out of your routine
He advised avoiding fast-food outlets altogether and cooking meals at home instead. Preparing food yourself allows better control over ingredients and salt intake. Processed foods, he noted, are often packed with sodium and empty calories that quietly harm heart health over the years.
Cut down on salt and sugar completely
Dr Levine grouped salt and sugar together as major contributors to high blood pressure, metabolic problems and fatty liver disease. Reducing both, he said, plays a key role in long-term cardiovascular health.
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Take at least 7,000 steps daily
One of the best longevity practices is walking. Dr. Levine cited studies that show taking at least 7,000 steps a day can greatly reduce the risk of death from any cause. He advised people to get up and move around during the day instead of sitting for extended periods.
Manage chronic stress
The cardiologist also emphasized the importance of managing stress. He encouraged people to remove themselves from stressful relationships, work environments, and financial situations.
