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| Regular exercise can help improve metrics of heart health linked to slower aging. Sergey Mironov/Getty Images |
Your birth certificate might say you're 45 but your heart could be acting like it's 55. While this might sound like a medical metaphor, it’s a reality more common than most Americans realize. According to new research from Northwestern University’s Feinberg School of Medicine, millions of Americans are walking around with hearts that are aging years even a decade faster than their actual age. And that could have major consequences for longevity.
But here’s the good news: Just as your heart age can accelerate, it can also be reversed or at least slowed down through small, manageable changes to your lifestyle. Cardiologist Dr. Sadiya Khan, professor of cardiovascular epidemiology and a lead researcher in the study, wants everyone to understand how to assess their heart’s true age and take steps to improve it starting today.
The Hidden Risk: Your Heart May Be Older Than You Think
In the study, researchers analyzed the heart health of 14,000 adults across the United States between the ages of 30 and 79. None of the participants had a known history of cardiovascular disease. Yet despite being otherwise “healthy,” the findings revealed a concerning pattern: on average, women’s hearts were four years older than their actual age, and for men, that gap widened to a startling seven years.
For people in lower-income brackets or with less access to education, the heart age was up to ten years older than their chronological age. These numbers weren’t based on guesswork they reflected real risk factors such as elevated blood pressure, cholesterol levels, BMI, sedentary behavior, and smoking history.
“Some people just age faster than others,” said Dr. Khan. “But the idea is that with the right awareness and preventive strategies, we can slow that process down and that has significant implications for extending life expectancy and reducing the burden of chronic illness.”
Why "Heart Age" Is More Understandable Than Risk Percentages
Traditionally, physicians gauge heart health using a percentage-based risk scale. For instance, a 7.5% 10-year risk of heart disease is considered intermediate. However, for the average person, understanding what that actually means for their day-to-day health can be confusing.
“Percentages don’t communicate urgency in a meaningful way to most people,” Dr. Khan explained. “So we developed a heart age calculator. It gives people a number an age they can relate to. That makes it easier to take action.”
The free heart age calculator, which you can find online, offers an estimate based on a person’s vitals, lifestyle, and other data points. If your heart age is older than your calendar age, you’re more likely to experience cardiovascular issues, including heart attack, stroke, or early death.
Important Disclaimer: It’s a Tool Not a Diagnosis
While the calculator is helpful, Dr. Khan emphasizes that it’s not a standalone diagnostic tool. It should serve as a conversation starter with your healthcare provider, not a substitute for regular medical checkups.
“There’s no hard number where you should panic,” she said. “But if your heart age is five, eight, or ten years older than your actual age, it’s definitely a sign that you need to think more seriously about your cardiovascular health and how to protect it.”
Four Proven Tips to Keep Your Heart Feeling Young
Whether your heart age surprises you or not, the real benefit of understanding it lies in taking action. Dr. Khan and her team designed the heart age tool not just to inform, but to motivate. Here are four of the top evidence-based ways to turn back the clock on your cardiovascular health:
1. Stop Smoking All Forms
It may not be new advice, but it remains the most important. Smoking, whether from tobacco or marijuana, including edibles and vapes, is still one of the most damaging habits for the heart. Quitting smoking immediately lowers blood pressure and reduces the risk of stroke and heart disease. The benefits begin within days and increase the longer you stay smoke-free.
2. Get Moving Even a Little Bit Helps
You don’t need to run marathons to have a healthy heart. Moderate exercise like walking, cycling, swimming, or yoga even just 20 to 30 minutes a day can significantly improve heart function, regulate blood pressure, and boost circulation.
“The heart is a muscle, and like any other muscle, it gets stronger with use,” Khan said. “Even standing up more often, taking the stairs, or dancing in your kitchen helps.”
3. Eat Smarter Think Fiber, Not Fads
What you eat matters just as much as how much you move. A diet focused on whole foods such as leafy greens, nuts, seeds, lean proteins, legumes, and healthy fats like omega-3s supports cardiovascular health.
On the flip side, processed foods loaded with sodium, trans fats, and added sugars do the opposite. Instead of following trendy diets, aim for nutrient-rich, balanced meals that you can stick with long-term.
4. Lower Your Stress It’s More Than Just Mental
Stress has a direct and measurable impact on the heart. Chronic stress can lead to elevated blood pressure, inflammation, and even arrhythmias. Making time to decompress whether through meditation, deep breathing, nature walks, reading, or therapy isn’t just self-care; it’s heart care.
“People underestimate how much their emotional well-being impacts their physical health, especially the heart,” said Khan.
Staying Young at Heart Literally
For those already living with a heart age that matches or is lower than their chronological age, these same habits are still essential. Cardiovascular health is dynamic, not static meaning what’s true today can change in the future depending on your lifestyle.
“If your heart age is in a healthy range, think of it as a reason to stay on track,” Khan said. “Aging is inevitable. But accelerated aging isn’t.”
Final Thought: Awareness Is the First Step Toward Longevity
In a world where people obsess over outward signs of aging wrinkles, gray hair, sagging skin many overlook one of the most crucial markers of long-term health: the heart. Knowing your heart age is a powerful first step toward taking control of your well-being.
Whether you're already living a heart-healthy lifestyle or just starting to think about your health more seriously, understanding your heart's biological age could be the wake-up call or reassurance you need.
So take five minutes, try the calculator, and see where you stand. Because no matter your age, a younger heart is something worth striving for.
