Our hearts don’t always age at the same pace as the rest of us—and that’s something most people never think about. Even if you feel healthy, silent risks can be adding years to your heart.
A new study found that women’s hearts may age about four years faster than their actual age, with men’s hearts aging seven years faster.
This may seem like a reason to worry, but I encourage you to see it as a wake-up call. It helps us understand heart health in a real way, because when we know what shapes our heart’s age, we can take the necessary steps to protect it.
What “Heart Age” Really Means
Your heart’s “age” comes from a mix of your numbers—like blood pressure, cholesterol, and weight—along with daily habits and even your environment. These all tell a story about how much your heart has been through and how well it’s holding up.
Here’s how I think about it: your heart is like a car engine. Even if it looks new on the outside, the miles you’ve driven and the fuel you use really matter.
Why Our Hearts Are Aging Faster
Our hearts age faster when they’re constantly under strain. That strain often comes from everyday things we can’t always see or feel:
- High blood pressure or cholesterol that quietly make your heart work harder
- Lack of movement, especially as technology and remote work keep us sitting more
- Poor diet that drives inflammation in the body
- Stress and disrupted sleep that keep the heart from fully resting
For women, hormones also play a role. Before menopause, estrogen helps protect the heart. Afterward, that protection drops, and risk doubles. Midlife is an important time to tune in to your numbers and take control of what you can.
Feeling Fine Doesn’t Mean Your Heart is Fine
Here’s the tricky part: you can feel great even while your heart is working overtime.
Conditions like high cholesterol, high blood pressure, and early diabetes often stay quiet for years, until they start causing trouble. That’s why awareness is so important.
When you know your numbers and notice small changes early, you can take steps to slow your heart’s clock.
3 Simple Habits to “Turn Back” Your Heart’s Clock
Building a few small habits into your everyday life is easier than you think.
Think about these habits in terms of your daily rhythm: the things you do each day that quietly shape how your heart ages.
1. Move more throughout your day
You don’t have to exercise, but you do need to move. We’ve engineered movement out of our lives, and even a few extra minutes each day makes a difference.
Try to add 20 minutes of extra movement to your day, building this into your regular routine. For example:
- Go up and down the stairs a few times before tackling a task
- Use a sit/stand desk so you can stand during meetings
- End your day with a 20-minute walk outside, or go for a walk during lunch
Hello Heart users often track their movement alongside their blood pressure. The combination helps connect what your body is doing with how your heart feels.
2. Know and track your numbers
High blood pressure is one of the biggest drivers of heart aging. And you can’t fix what you don’t measure.
With Hello Heart, you can track your blood pressure anytime—seeing patterns, not just one-off readings.
And it works: this study found that 84% of Hello Heart users with high blood pressure reduced it, with an average 21 mmHg drop over three years.
That kind of progress starts with awareness, and builds with consistency.
3. Eat and rest in ways that support your heart
Food tells your body how to feel and function. What you eat either fights inflammation or fuels it.
Start small:
- Choose more fruits, vegetables, and whole foods.
- Cut back on processed snacks and extra salt.
- Try to sleep about seven hours in a dark room each night. Your heart rests best when your body does.
When I practiced medicine, I used to tell my patients: don’t chase perfect meals or perfect sleep. Just make your next choice a little better than your last one. That’s how hearts get younger.
A Hopeful Reminder
The heart is resilient. When you give it what it needs—movement, real food, rest, and awareness—it can recover.
Hello Heart helps you do exactly that:
- Track your numbers anytime
- See your progress over time
- Get simple, science-backed tips that keep you on track
My goal for you is simple: for your heart age to match your birth age, or even be younger.
Take Your Next Step Today
Open your Hello Heart app (click here to see if you’re eligible to enroll). Check your blood pressure, review your numbers, and add a few minutes of movement today.
Because the choices you make right now can help your heart feel younger tomorrow.
