Healthy Habits May Prevent Premature Heart Aging, New Study Finds
A groundbreaking study from the University of East Anglia suggests that unhealthy lifestyle choices may lead to premature aging of the heart — and that lifestyle changes could help slow the process. Researchers have introduced a new way to assess what they call the “functional heart age” using cardiac MRI, offering a clearer picture of cardiovascular health beyond traditional risk factors.
What Is Functional Heart Age?
Functional heart age refers to how well a heart performs relative to a person’s chronological age. This new metric, developed using MRI imaging, could detect early signs of heart disease by measuring how much blood remains in and is ejected from the heart’s left atrium during each beat.
In a trial involving 366 patients, individuals with conditions such as high blood pressure, diabetes, obesity, or atrial fibrillation were found to have significantly older functional heart ages compared to healthy participants.
Why It Matters
Understanding functional heart age can give patients and doctors a better sense of hidden cardiovascular risks, potentially years before symptoms appear. A heart that functions “older” than one’s actual age may indicate an increased likelihood of heart disease, stroke, or heart failure — even in the absence of noticeable symptoms.
For example, a 50-year-old with high blood pressure may have a heart that functions like it’s 55 or older, signaling early wear and tear that could be addressed through lifestyle intervention.
Causes of Premature Heart Aging
Several health conditions have been linked to accelerated heart aging:
- Hypertension: High blood pressure forces the heart to work harder, which can thicken and enlarge the left ventricle.
- Diabetes: Elevated blood sugar can damage blood vessels and promote plaque buildup in arteries.
- High LDL Cholesterol: Contributes to plaque accumulation in blood vessels, reducing blood flow.
- Obesity: Increases the risk of all the above conditions and directly stresses the cardiovascular system.
Signs of an Aging Heart
Even among healthy individuals, aging can lead to structural and functional changes in the heart:
- Irregular heartbeats or arrhythmias, including atrial fibrillation.
- Thickening of heart chamber walls, reducing their ability to hold and pump blood efficiently.
- Stiffening or leaking of heart valves, potentially leading to fluid buildup in the lungs or limbs.
How to Keep Your Heart Young
Although there’s no universally accepted test to determine heart age, a number of habits are known to support cardiovascular longevity. The American Heart Association’s “Life’s Essential 8” offers a strong foundation for heart health:
1. Exercise Regularly
- Aim for 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity weekly, plus strength training.
- Reduce sedentary behavior — prolonged sitting can lead to poor circulation, inflammation, and weakened heart function.
- Add daily movement through walking, dancing, yoga, taking stairs, gardening, or simply standing more.
2. Eat a Heart-Healthy Diet
- Focus on whole foods: vegetables, fruits, legumes, whole grains, nuts, and lean proteins.
- Use plant-based oils like olive or avocado oil.
- Avoid ultra-processed foods, trans fats, and sugary beverages.
- Stay hydrated with water, and opt for unsweetened coffee or tea.
3. Avoid Tobacco
- Smoking elevates blood pressure and reduces oxygen levels in the blood, damaging vessels and increasing heart attack risk.
- Quitting smoking is one of the most effective ways to improve cardiovascular health.
4. Limit Alcohol Consumption
- Excessive alcohol use is linked to heart disease and stroke.
- Guidelines recommend no more than one drink per day for women and two for men.
5. Manage Stress and Mental Health
- Chronic stress, anxiety, and depression are associated with higher cardiovascular risk.
- Find time for hobbies, social connections, nature, and laughter — all proven to help regulate heart function.
Takeaway:
The concept of functional heart age may soon become a vital tool in preventive cardiology. While the science evolves, the path to a younger, healthier heart remains clear: move often, eat well, manage stress, and avoid harmful habits. Small changes made today could significantly slow your heart’s aging process — and lower your risk of future disease.
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