Your heart is among the most important organs in the body – and its health and well-being should be taken care of starting from a young age onwards. According to experts, certain lifestyle habits like a healthy diet and regular exercise help slow the process of biological ageing, a new study found.
According to the research, published in the Journal of the American Heart Association those who prioritized a few heart-healthy behaviours have an extremely lower risk of heart-related diseases like heart attacks and strokes.
Your biological age refers to the state and health of your body – rather than how long you have been alive. You could experience accelerated ageing, even when your chronological age is lesser due to diseases, lifestyle, or genetic factors and develop certain heart issues.
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However, even though people experiencing accelerated ageing are more likely to see negative heart health outcomes, the study, conducted by Tufts University’s Friedman School of Nutrition Science and Policy, some simple lifestyle changes can help mitigate this risk. “Regardless of the biological aging status, people should be mindful of [certain healthy habits] – eat better, be more active, quit tobacco, get regulated sleep, manage weight, control cholesterol, control blood sugar, and control blood pressure,” Dr. Jiantao Ma, senior study author and assistant professor at Tufts University Friedman School of Nutrition Science and Policy, told Health.com
Lifestyle habits that affect ageing
For this study, researchers said they extensively studied data from more than 5,600 participants enrolled in the Framingham Heart Study, which has been collecting data since 1948.
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The average age of the participants was 56 years.
The lifestyle habits of those involved in the study were analyzed with the help of a tool from the American Heart Association known as Life’s Essential 8 – in which the doctors can give someone a health score ranging from zero to 100. To assess the participants using Life’s Essential 8, researchers use a mix of interviews, laboratory tests, and physical exams, analyzing the following eight components.
Following lifestyle changes were taken into consideration:
- Diet
- Smoking status
- Physical activity
- Body mass index (BMI)
- Sleep duration
- Cholesterol
- Blood sugar
- Blood pressure
According to researchers, the study was tracked for 11-14 years, and any incidence of cardiovascular disease, cardiovascular death, or death from any cause was noted. Ultimately, they found that for every 13-point increase in a person’s Life’s Essential 8 score, the risk of cardiovascular disease dropped 35 per cent, the risk of death from cardiovascular disease dropped 36 per cent, and the risk of death from any cause dropped 29 per cent.
How to boost your heart health?
A few tips to boost your heart health, include:
Stop smoking
According to experts, one of the best ways to take care of your heart is quitting smoking. Even if you are not a smoker, be sure to stay away from secondhand smoke.
Chemicals in tobacco can damage the heart and blood vessels. Cigarette smoke lowers the oxygen in the blood, which raises blood pressure and heart rate.
Exercise regularly
Regular, daily physical activity lowers the risk of heart disease as physical activity can help control your weight. It also lowers the chances of getting other conditions that may put a strain on the heart.
Eat a healthy, balanced diet
A balanced meal – loaded with whole grains, protein, carbs, healthy fats, and vitamins, protects your heart, improves blood pressure and cholesterol, and lowers the risk of type 2 diabetes. A heart-healthy eating plan includes:
- Vegetables and fruits.
- Beans or other legumes.
- Lean meats and fish.
- Low-fat or fat-free dairy foods.
- Healthy fats such as olive oil and avocado.
Lower stress
Stress plays a significant role in cardiovascular issues like high blood pressure and cholesterol for heart disease. Experts recommend various ways to cope with stress like relaxation exercises, mindfulness, yoga, and meditation.