How to reduce the age of the heart by 20 years
Just like our bodies, our hearts age as well. Over a period of time, the heart's arteries start getting blocked with cholesterol, which can disrupt the otherwise smooth blood flow to the organ.
This can lead to a heart attack, which can be fatal. Even though heart attack was earlier seen to occur in only those over 50-60, it has now become increasingly common in people under 40, and even in 30s!
Can we reverse the age of our heart?
Unfortunately, once detected with a heart condition, there is no looking back, since the heart, even when slightly damaged, cannot heal on its own, though further problems can be prevented through diet, exercise and medication.
The trick thus, lies in preventing a heart condition even before it starts. So, like our faces and bodies, can we reverse the age of our heart as well? (even by 20 years) Let's take a look..
What Is heart age?
Heart age is a way to measure how healthy your heart is compared to the average heart of someone your age. It takes into account factors like blood pressure, cholesterol, blood sugar, fitness level, and lifestyle habits.
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If your heart age is higher than your actual age, it means your heart is aging faster and you have a higher risk of heart problems.
Doctors use tools like ECGs (electrocardiograms), Echo, TMT, and risk calculators to estimate heart age. Studies show that reducing your heart age by improving these factors can significantly lower your chances of heart attacks, strokes, and other cardiovascular diseases. Let's see how...
Exercise Regularly
Exercise is the single best way to keep your heart young. Research shows that just two years of regular exercise can reverse the harmful effects of aging on the heart. Aim for at least 150 minutes of moderate aerobic exercise per week, such as brisk walking, cycling, or swimming. Basically do anything that makes your heart work faster for those many minutes (known as cardio)
Incorporate high-intensity interval training (HIIT) once or twice a week. This involves short bursts of intense exercise followed by rest, which improves heart function more effectively than moderate exercise alone. Exercise helps by:
Increasing your heart's pumping capacity
Reducing stiffness in heart muscles
Lowering resting heart rate and blood pressure
Improving oxygen use and blood flow
Heart healthy diet
Eating healthy is key to keeping your heart healthy.
A diet rich in fruits, vegetables, whole grains, nuts, and healthy fats (like olive oil and fatty fish) can reduce inflammation and plaque buildup in your arteries. Cut out all processed foods, excessive salt, sugar, and unhealthy fats, even if you are at a low risk of heart disease.
The Mediterranean diet (plant-based foods like fruits, vegetables, whole grains, legumes, and nuts, with olive oil as the primary source of fat) is often recommended for heart health.
It helps lower bad cholesterol (LDL) and raise good cholesterol (HDL), which reduces artery blockages and improves blood flow. Eating well supports your heart's structure and function, helping to keep it young.
Keep your vitals in check
High blood pressure and high cholesterol are major causes of heart aging. They damage blood vessels and increase the risk of heart attack and stroke. Regular check-ups can help you monitor these numbers.
If your blood pressure or cholesterol is high, lifestyle changes and medication (if prescribed) can bring them under control. Lowering blood pressure reduces strain on your heart, while managing cholesterol prevents artery damage. Both actions help reduce your heart's biological age.
Quit Smoking and Limit Alcohol
Smoking speeds up heart aging by damaging blood vessels and increasing inflammation. Quitting smoking can quickly improve your heart health and reduce your heart age.
Similarly, drinking alcohol in excess raises blood pressure and adds extra calories, which can harm your heart.
Limiting alcohol to moderate levels or giving up drinking altogether protects your heart. Avoiding tobacco and controlling alcohol intake are essential steps to keep your heart young.
Maintain a healthy weight
Being overweight or obese increases the risk of high blood pressure, diabetes, and heart disease. Losing even 5-10% of your body weight can improve heart function and reduce your heart age.
Healthy weight loss through diet and exercise reduces fat around the heart and blood vessels, lowering inflammation and improving blood flow. This helps your heart work more efficiently and reduces its biological age.
Manage stress
Chronic stress and poor sleep can accelerate heart aging. Stress raises blood pressure and causes inflammation, while lack of sleep affects heart rate and blood vessel function.
Practice stress-relief techniques such as meditation, deep breathing, or yoga. Aim for 7-8 hours of quality sleep every night. Good mental health supports a healthy heart and contributes to lowering your heart age.
Sources:
PMC Article on Heart Age Interventions
Nature Study on Biological Heart Age Estimation
Circulation Journal on Exercise and Heart Aging
MedlinePlus on Aging Changes in Heart and Blood Vessels
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