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7 Tips to Lower Your Heart Age

Published on: May 10, 2024
4 min Read
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Did you know that it is possible to calculate your heart age? Yes, it may be different than your actual age, as the calculation is based on a different parameter.

What is Heart Age?

Your heart age is the age of your heart and blood vessels depending on specific risk factors for stroke and heart attack

According to the CDC, 50% of men and 40% of women have heart ages 5 years or more older than their real age. Moreover, 75% of heart attacks and strokes develop due to risk factors that elevate your heart age.

In this blog, we will explore the various risk factors that impact your heart age and the necessary recommendations to bounce back your heart age to your actual age bracket.

Calculation of Heart Age

Multiple risk factors for heart diseases contribute to your heart age:

  • Blood pressure
  • Cholesterol
  • Diet
  • Exercise
  • Smoking & Alcohol
  • Obesity

Healthcare professionals offer you a set of questionnaires related to the chances of developing heart diseases in the future. Your answers to those queries help determine your heart age.

Understanding Your Heart Age

The heart’s primary function is to pump blood and oxygen to the rest of your body. However, its function starts declining after 20 years or older, which might negatively impact your heart age.

Leading a healthy lifestyle and maintaining your vitals within the optimal range help lower heart age. It’s worth pointing out that an older heart age than your real age signifies a risk of developing future cardiac ailments.

Start practicing a healthy lifestyle today to maintain a young heart and a healthy body.

Tips to Lower Your Heart Age

Follow these healthy guidelines to lower your heart age and rediscover a healthier you!

1. Blood Pressure

Blood pressure is a crucial parameter for assessing your overall cardiovascular health. It is defined by two values: systolic and diastolic pressure.

Maintaining blood pressure lower than the standard range of 120/80 mm Hg helps in reducing your heart age.

range of blood pressure

2. Cholesterol

Cholesterol is a waxy material in the blood, which your body requires to produce vitamins and hormones and add cells. It gets added to your body from two sources- the liver and animal-based food products.

Cholesterol is of two types- LDL cholesterol (assumed as bad) and HDL (assumed as good).

High cholesterol levels form a thick, hard deposit on the inner walls of arteries and decrease their flexibility for transporting blood. Try to keep your cholesterol in check through regular follow-ups and leading a healthy lifestyle.

3. Exercises

Indulge in at least 150 minutes/week of moderate-intensity cardio exercises like running, swimming, cycling, jumping jack, air squats, and stair climbing.

They improve your heart health, sustain weight within the standard range, and improve your sleep quality.

Regular exercises can lower your heart age significantly. You may also check out our blog on stair climbing to imbibe its benefits.

4. Consuming Heart Healthy Diet

Load your plate with heart-healthy foods like leafy greens, fruits, whole grains, omega-3 fatty acids-riches fishes (salmon, tuna, and trout), nuts and seeds. Stay away from sugar-laden delicacies and processed foods to reduce your heart age.

5. Stress Reduction

Say no to stress by practising yoga, meditation, deep breathing, allocating me time, practising a hobby, and sleeping for 7-9 hours. Try to avoid triggers that may build up stress, and refrain from unhealthy habits like smoking and drinking.

6. Healthy Sleep Routine

Try to indulge in 7-9 hours of sleep to keep you fresh and active throughout the day. Set a dinner time, minimise screen exposure, dim the lights, and limit alcohol and caffeine intake for restful sleep.

7. Quit Smoking and Alcohol

Cigarettes and alcohol consumption are major risk factors for developing heart diseases and increasing your heart age. The nicotine in cigarettes is also more addictive than hazardous substances like heroin.

Try out nicotine gums, sprays, patches, and inhalers, stay away from triggers, practice relaxation therapy, and exercise to quit smoking.

Stay Heart Healthy Always

Finally, knowing your heart age serves as a pivotal wake-up call in achieving optimal cardiovascular health.

It motivates you to incorporate effective strategies like controlling blood pressure and cholesterol, regular exercise, healthy meals, and stress reduction to lower your heart age and reduce heart disease risks.

Furthermore, by spreading knowledge about heart age calculation and preventive measures, we can gain control of their cardiovascular health and make informed decisions.

Calculate Your Heart Age Now!


This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.

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- By Fitterfly Health-Team

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