Why Heart Age Matters

When we talk about ageing, we usually think about our chronological age — the number of years we’ve been alive. But doctors are increasingly interested in something called “heart age”, which reflects how healthy your cardiovascular system really is.

Research from Northwestern University’s Feinberg School of Medicine suggests that many adults have hearts that are four to seven years older than their actual age. When the heart ages faster than the rest of the body, the risk of conditions such as heart disease, stroke and high blood pressure rises significantly.

According to cardiologist Dr Sadiya Khan, several common lifestyle factors can accelerate heart ageing, including:

High blood pressure

High cholesterol

Physical inactivity

Poor diet

Long-term stress

These factors place extra strain on the heart and blood vessels over time.

Understanding Your Heart Age

Traditionally, doctors estimate cardiovascular risk using percentages — for example, the likelihood of having a heart attack within the next ten years. However, these figures can be difficult for many people to interpret.

To make the information easier to understand, researchers developed a heart age calculator that translates risk into an estimated “age” for your heart. The idea is simple: if your heart age is higher than your actual age, your cardiovascular risk may be higher too.

A study of more than 14,000 adults aged 30 to 79 found:

Women’s hearts were typically around four years older than their real age

Men’s hearts were around seven years older

In some groups, particularly those facing economic or educational disadvantages, heart age could be up to ten years older

Knowing your heart age can help motivate positive lifestyle changes.

Simple Ways to Keep Your Heart Young

Fortunately, heart health is highly responsive to everyday habits. Even small changes can make a meaningful difference over time.

1. Stop Smoking

Smoking is one of the most harmful habits for the heart. Chemicals in cigarette smoke damage blood vessels, raise blood pressure and increase the risk of blood clots. Quitting smoking is one of the most effective steps you can take to protect your cardiovascular health.

2. Move More Every Day

Physical activity strengthens the heart and improves circulation. You don’t need intense workouts to benefit — walking, gardening or taking the stairs all count. Even adding a few hundred extra steps per day can support long-term heart health.

3. Eat a Balanced Diet

Focus on whole, nutrient-rich foods such as:

Fruit and vegetables

Whole grains

Beans and legumes

Healthy fats like olive oil and oily fish

Try to limit processed foods, added sugars and foods high in saturated fat.

4. Build Strength

Strength training exercises such as squats, push-ups or resistance workouts can support both muscle health and cardiovascular fitness.

5. Manage Stress

Long-term stress can increase blood pressure and strain the cardiovascular system. Practices such as meditation, yoga, breathing exercises or spending time outdoors can help reduce stress levels.

6. Stay Connected

Strong social relationships are linked with better mental health and lower stress levels. Even short conversations with friends or family can have positive effects.

What If Your Heart Age Is Healthy?

If your heart age is close to — or even younger than — your actual age, that’s great news. But maintaining heart health still requires ongoing care.

Healthy habits such as regular activity, a balanced diet, stress management and good sleep help preserve cardiovascular health over the long term.