Is Your Heart Older Than You? Here’s How to Check — and What to Do About It

Your heart might be aging faster than you are — and that could cost you years off your life.

According to new research out of Northwestern University, the average American’s “heart age” is four to seven years older than their actual age. The culprit? Things like high blood pressure, high cholesterol, and too much couch time. And if you’re not keeping tabs on your heart health, you might be aging it even faster than you think.

But here’s the good news: a few simple changes could help keep your ticker younger, longer.

It’s a way to translate your risk of heart disease into something people can actually understand — a number, not a percentage. A 7.5% chance of heart disease might not mean much to you, but being told your heart is a decade older than you are? That hits different.

To make things clearer, cardiologist Dr. Sadiya Khan and her team built a free tool — the PREVENT Risk Age Calculator — that lets you check your heart age based on things like your blood pressure, cholesterol, medications, and whether you smoke or have diabetes. You can try it online now.

Researchers tested the calculator on over 14,000 Americans and found a concerning pattern. On average:

• Women’s hearts were about 4 years older than their real age.
• Men’s hearts were about 7 years older.

And the gap was even wider for folks with lower incomes or education levels — sometimes 10 years older or more.

Even people in their 30s were showing signs of premature heart aging.

Don’t panic — but do pay attention. If your heart age is 5 to 10 years ahead of your actual age, it’s time to check in with your doctor and consider what’s driving it. Many people who should be on medications to lower their risk aren’t taking them, Khan said.

The good news is you can turn things around — no fancy gadgets or extreme diets required.

4 Simple Habits That Can Help Keep Your Heart Young:

1. Quit smoking
   Whether it’s cigarettes or weed (yes, even edibles), quitting is the single biggest step you can take for your heart.
2. Get moving
   Daily movement matters. Even just walking regularly can lower your heart age. You don’t need to become a marathon runner — just aim to be less sedentary.
3. Eat smarter
   Go for whole foods, fiber, and healthy fats like omega-3s. Cut back on processed foods, added sugars, and high-sodium snacks.
4. Manage stress
   Chronic stress messes with your blood pressure and cholesterol. Prioritize rest, relaxation, and routines that help you decompress.

And if your heart age is already looking good? Great — now’s the time to keep it that way.

As Dr. Khan says, “One of the most challenging things is to maintain healthy aging.”

Heart disease is still the No. 1 killer in the US, but tools like the heart age calculator can help you stay ahead of the game — literally. While it’s not meant to replace medical advice, it’s a solid wake-up call and a conversation starter with your doctor.

The Washington Post, Business Insider, and FOX News contributed to this report.