New research shows unhealthy lifestyle habits may accelerate the heart’s biological aging, raising the risk of heart disease. Scientists have introduced the PREVENT heart age calculator, which uses modern, diverse population data to estimate heart age based on blood pressure, cholesterol, smoking status, kidney health, diabetes, and more. Most Americans, studies reveal, have a heart age older than their actual age.
Cardiologists say this tool can help doctors predict cardiovascular risks during routine visits and guide patients toward lifestyle changes like regular exercise and heart-healthy diets. Another breakthrough from the University of East Anglia uses advanced MRI scans to measure “functional heart age,” offering early detection of heart disease. Both methods highlight how obesity, diabetes, and poor habits can make the heart age faster than the body.
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Determining ‘heart age’ vs. biological age
University of East Anglia researchers developed a new way to measure functional heart age by analyzing how much blood remains in the left atrium after contraction and the fraction ejected with each heartbeat. Tested on 366 patients with known heart risks, the method showed significantly older heart ages in those with hypertension, diabetes, obesity, or atrial fibrillation, compared to healthy controls.
Lead researcher Dr. Pankaj Garg says knowing your heart’s true age can inspire healthier habits, targeted treatments, and early interventions to prevent heart attacks and strokes. Experts note that heart age may differ from chronological age and that no universal definition exists yet, but this imaging-based approach could offer valuable insights for predicting heart health.
Signs of heart aging
As we age, natural changes in the heart can occur, even without a history of heart disease. Extra or skipped beats are common and usually harmless, but frequent racing or fluttering may signal arrhythmia. Aging can also enlarge the heart’s chambers and thicken their walls, reducing blood capacity. These changes raise the risk of atrial fibrillation (AFib) and stroke, especially in older adults.
Heart valves may stiffen or leak, restricting blood flow and causing fluid buildup in the lungs, legs, feet, or abdomen. Recognizing these signs can help detect heart aging early and prompt timely care.
What causes premature heart aging?
Certain health conditions can accelerate heart aging, increasing the risk of disease. The CDC identifies four major factors: High blood pressure forces the heart to pump harder, thickening and enlarging the lower left ventricle and raising heart attack and heart failure risk.
Diabetes damages heart blood vessels through high blood sugar, leading to fatty deposits and higher heart disease rates. High LDL cholesterol causes artery plaque buildup, restricting blood flow to the heart, brain, kidneys, and other organs. Obesity often contributes to both hypertension and high LDL cholesterol, compounding cardiovascular risks.
How to keep your heart young
While there’s no universal method to measure heart age, tools like the Australian Heart Foundation’s Heart Age Calculator can offer quick estimates. Experts say we’re still learning how best to apply these measures to patient care. To maintain a healthy heart age, the American Heart Association recommends following Life’s Essential 8, starting with regular exercise. Aim for 150 minutes of moderate aerobic activity or 75 minutes of vigorous exercise weekly, plus strength training twice a week.
Sedentary lifestyles slow circulation, weaken the heart, and raise risks for high blood pressure, insulin resistance, and inflammation — even in people who exercise. Simple ways to add movement include walking, stretching, taking stairs, dancing, gardening, or standing up regularly during the day.
Eat a healthy, balanced diet
Eat a balanced, heart-healthy diet by focusing on vegetables, fruits, whole grains, legumes, nuts, and lean proteins such as poultry, fish, seafood, and low-fat dairy. Plant-based proteins like beans, lentils, tofu, and seitan are excellent alternatives. Cook with healthy oils such as extra-virgin olive or avocado oil, and limit fast food, processed meats, and ultra-processed products high in trans fats. Stay hydrated with water, and choose unsweetened coffee or tea over sugary drinks.
Quit smoking to protect your heart. Nicotine raises blood pressure, carbon monoxide reduces oxygen in the blood, and smoking damages blood vessels — all of which increase heart attack and atherosclerosis risk.
Limit alcohol to one drink per day for women and two for men, or avoid it entirely, as even moderate intake is linked to higher cancer and cardiovascular risk.
Manage stress since depression, anxiety, loneliness, and chronic stress can harm heart health. Protect mental well-being by enjoying hobbies, connecting with others, spending time in nature, or bonding with pets.
Frequently Asked Questions
What is “heart age”?
Heart age is an estimate of how old your heart is biologically compared to your actual chronological age. A higher heart age often indicates a greater risk of cardiovascular disease.
How is heart age calculated?
Tools like the PREVENT Heart Age Calculator use factors such as blood pressure, cholesterol levels, diabetes status, kidney health, smoking habits, and more to estimate your heart age.
Can you lower your heart age?
Yes. Regular exercise, a balanced diet, quitting smoking, limiting alcohol, managing stress, and controlling conditions like hypertension and diabetes can help slow or even reverse heart aging.
What are signs your heart may be aging faster?
Frequent heart palpitations, shortness of breath, reduced exercise tolerance, swelling in the legs, and irregular heart rhythms can be indicators.
Is heart age the same as biological age?
Not exactly. Biological age refers to the overall aging of your body, while heart age focuses specifically on the cardiovascular system.
How much exercise is recommended for heart health?
Aim for 150 minutes of moderate aerobic activity or 75 minutes of vigorous exercise weekly, plus strength training two days a week.
Which foods are best for heart health?
Vegetables, fruits, whole grains, legumes, nuts, lean proteins, and healthy oils like olive or avocado oil support cardiovascular health.
Conclusion
Understanding and tracking your heart age can be a powerful motivator for improving cardiovascular health. While research continues to refine how heart age is measured, the evidence is clear — lifestyle choices have a profound impact on how quickly your heart ages. Regular exercise, a nutrient-rich diet, avoiding tobacco, limiting alcohol, and managing stress can help keep your heart younger for longer. By taking proactive steps today, you can lower your heart age, reduce disease risk, and protect your most vital organ for years to come
