Unhealthy habits can make your heart age faster

Poor lifestyle choices can cause damage to the heart, which is a tireless engine that pumps life through our veins. While chronological age measures the number of years a person has lived, biological age—especially when it comes to the heart—can tell a much more nuanced and critical story. Recent research and medical evidence show that unhealthy habits can cause your heart to age faster than the rest of your body, increasing your risk for heart disease, stroke, and early death.

• The Concept of Heart Age

“Heart age” is a medical estimation of the condition of your cardiovascular system relative to your actual age. Your heart age could be that of someone 60 or older if you are 40 years old but have high blood pressure, are overweight, and don't exercise. This concept was popularized by organizations like the American Heart Association and the Centers for Disease Control and Prevention (CDC) to help people better understand their risk of cardiovascular disease.

Unfortunately, studies have shown that many people in the United States and other developed nations have a heart age significantly older than their chronological age. This is primarily due to preventable lifestyle factors.

• Sedentary Lifestyle

Physical inactivity is one of the most significant contributors to accelerated heart aging. Regular exercise strengthens the heart muscle, improves circulation, and helps control risk factors such as obesity, diabetes, and high blood pressure. On the other hand, a sedentary lifestyle slows down metabolism, promotes weight gain, and increases inflammation in the body—all of which strain the heart.

According to the World Health Organization, insufficient physical activity is one of the leading risk factors for global mortality. Adults should aim for 75 minutes of vigorous activity or 150 minutes of moderate aerobic exercise each week. Over time, even simple actions like walking or taking the stairs can have a significant impact.

• Poor Diet

Your heart can age quickly if you eat a diet high in sodium, sugar, saturated fat, and trans fat. These unhealthy dietary choices increase levels of LDL (“bad”) cholesterol, raise blood pressure, and contribute to plaque buildup in the arteries. This accelerates atherosclerosis, which is a condition in which the arteries harden and narrow, raising the risk of a heart attack or stroke over time. On the other hand, heart aging can be slowed down by eating a diet high in fruits, vegetables, whole grains, lean proteins, and healthy fats. The Mediterranean diet, in particular, has been widely praised for its cardiovascular benefits.

• Smoking and Excessive Alcohol Use

Smoking is perhaps the single most damaging habit for your cardiovascular system. It reduces oxygen in the blood, damages blood vessel walls, and significantly increases the risk of heart disease. Even exposure to secondhand smoke can negatively affect heart health. Smokers often exhibit a heart age that is 10 or more years older than their actual age.

Additionally, excessive alcohol consumption contributes to arrhythmias, cardiomyopathy, and high blood pressure. While moderate alcohol intake—especially red wine—has been associated with some heart benefits, the risks of heavy drinking far outweigh any potential advantage.

• Chronic Stress and Poor Sleep

Stress and poor sleep are often overlooked but play a significant role in accelerating heart aging. Cortisol levels rise as a result of chronic stress, which can raise blood pressure and cause harmful inflammation. Additionally, it encourages poor decision-making, frequently leading to unhealthy behaviors like smoking, drinking, and eating. Sleep is when the body repairs itself, including the heart and blood vessels. Chronic sleep deprivation has been linked to high blood pressure, obesity, diabetes, and a weakened immune system—all risk factors for heart disease. To maintain optimal cardiovascular health, adults should aim for 7–9 hours of quality sleep per night.

• Delaying the Aging of the Heart The

good news is that the aging of the heart can be measured and, in some cases, reversed. Making simple yet consistent changes can significantly lower your heart age:

1. Regular exercise: Aim for moderate exercise most days of the week.

2. Eat a balanced diet: Focus on whole foods and limit processed items.

3. Quit smoking: Seek help and support if needed—it’s never too late.

4. Limit alcohol intake: Stick to recommended guidelines.

5. Manage stress: Engage in talk therapy, mindfulness, or meditation.

6. Prioritize sleep: Create a sleep-friendly environment and maintain a regular sleep schedule.

• Conclusion

While aging is inevitable, the rate at which your heart ages is largely within your control. Unhealthy habits may stealthily advance your heart age, putting you at risk long before any symptoms appear. By embracing a healthier lifestyle, you not only add years to your life but also life to your years. Taking care of your heart today means investing in a future that’s not only longer but healthier and more vibrant.