Want to take care of your heart? Neuroscience has 9 little-known recommendations.

Cardiovascular health doesn't just depend on diet or exercise. Neuroscience has shown that the connections between the heart and brain are deeper than previously thought, and that certain habits can strengthen both organs simultaneously. Thus, specialists have stated nine little-known recommendations to keep in mind.

1. Slow, resonant breathing. Breathing at 0.1 Hz (six breaths per minute) has been shown to increase heart rate variability (HRV), an indicator of balance between the sympathetic and parasympathetic systems. Research from the University of Southern California shows that this technique improves emotional regulation and may protect against cognitive decline.

2. HRV Biofeedback: Using biofeedback devices to monitor and train heart rate variability helps improve stress response, optimize blood pressure, and promote brain plasticity. According to the American Psychological Association, this practice is effective even in people with controlled hypertension.

3. DASH or Mediterranean anti-inflammatory diet. The DASH diet and the Mediterranean pattern, rich in fruits, vegetables, legumes, fish, and olive oil, reduce systemic inflammation and improve endothelial function. The American Heart Association and the Mayo Clinic recommend these eating plans as a foundation for cardiovascular prevention.

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4. Walk after eating. Taking a 10-minute walk after meals helps control blood glucose levels and reduces insulin spikes, protecting blood vessels. The British Heart Foundation notes that this habit improves metabolism and prevents abdominal fat accumulation.

5. Reduce the use of plastics with food. Bisphenol A (BPA), present in certain plastics, acts as an endocrine disruptor and is associated with an increased risk of hypertension. The Food and Drug Administration recommends replacing plastics with glass or stainless steel for storing and heating food.

6. Advanced Blood Marker Monitoring Measuring weight or total cholesterol isn't enough. Cardiology experts recommend including LDL, ultrasensitive C-reactive protein (hs-CRP), and fasting insulin tests to detect early risks and prevent damage to both the heart and brain.

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7. Strength and Interval Aerobic Exercise. Regular aerobic exercise increases the production of BDNF (brain-derived neurotrophic factor), which improves memory and attention. Combining it with strength training and high-intensity interval training (HIIT) amplifies the cardiovascular and neurological benefits.

8. Sleep between 7 and 9 hours. Sleep deprivation raises blood pressure and disrupts glucose metabolism. According to the National Sleep Foundation, good sleep reduces inflammation and protects both arteries and the neural networks involved in memory.

9. The heart's 'mini-brain' Recent research has identified an intrinsic neural network in the heart that regulates rhythm and contractility. This cardiac "mini-brain" interacts with the central nervous system and could be key to future preventive therapies.

Recent studies reveal that the autonomic nervous system and brain activity play a crucial role in regulating heart rate, blood pressure, and stress response . Incorporating specific routines can reduce the risk of cardiovascular disease and improve cognitive performance.

The heart-brain connection: a growing research front

The American Heart Association recognizes that heart health directly influences brain health, and that habits such as conscious breathing and an anti-inflammatory diet should be incorporated into clinical recommendations.

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Science is also making progress in understanding how heart rate variability training could help prevent neurodegenerative diseases, such as Alzheimer's.

These nine habits do not replace medical care or drug treatments when necessary, but they do offer a complementary, evidence-based approach. Progressively integrating them can improve quality of life, daily energy, and resilience to stress—elements that impact both cardiovascular health and mental well-being.

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