For most of us, ageing is something we notice in the mirror; wrinkles, grey hair, joint pain. We usually understand it as the number of years lived. However, cardiovascular science now highlights a far
more revealing metric: heart age. This measure reflects the biological wear and tear of the cardiovascular system, which can differ significantly from chronological age. Research shows that many adults have a heart age several years older than expected, often due to lifestyle factors.
Dr Deebanshu Gupta, Interventional Cardiologist, Sarvodaya Hospital, shares all you need to know:
Heart age is calculated using established clinical parameters, including blood pressure, cholesterol levels, blood sugar, kidney function, weight patterns, and lifestyle habits such as exercise and smoking. Other important contributors include systolic blood pressure, total and HDL cholesterol levels, fasting glucose, body mass index, and family history. These metrics reveal how hard your heart has been working over time and help indicate your future risk of developing cardiovascular disease. When these risk factors are elevated, the cardiovascular system experiences accelerated ageing, even when a person feels otherwise healthy.
The good news? You can identify and manage this risk with a few routine assessments. The most informative tests include a blood pressure measurement, lipid profile, fasting glucose or HbA1c, and an evaluation of central obesity using waist circumference. These tests are widely available, affordable, and effective in catching early warning signs.
Reducing heart age depends on consistent, evidence-based habits. A diet rich in fruits, vegetables, minimally processed whole grains, and unsaturated fats can make a significant difference. Paired with 30 to 150 minutes of daily physical activity, these habits help reduce visceral fat, improve endothelial function, and lower cardiometabolic risk. Better lifestyle choices also enhance sleep quality, especially when paired with moderated alcohol intake and avoiding tobacco exposure.
Your heart’s age isn’t fixed. With small, consistent changes, your heart age can improve significantly. Start early, stay focused, and give your heart the chance to stay younger for longer.
