A cardiologist reveals how to know if your heart is aging too fast and four ways to prevent it

A new study reveals that most Americans have a heart age older than their actual age—sometimes by as much as 10 years.

That means their hearts are aging faster than their bodies, raising the risk of serious health issues, including heart disease—the country’s number one cause of death.

The research comes from Northwestern University, where scientists created a new tool to help people better understand their heart health.

The findings are clear: on average, women’s hearts are four years older than their real age, while men’s are seven years older.

And for some—especially those with lower income or education levels—the gap can stretch even further.

“As we think about our growing, aging population, some people age faster than others, and slowing that down can have a lot of impact for health,” Dr. Sadiya Khan, a preventive cardiologist and professor of cardiovascular epidemiology, told Business Insider.

What heart age really means

Instead of confusing medical percentages to explain risk, Northwestern researchers built a free online calculator that shows your heart age based on factors like blood pressure, cholesterol, weight, and lifestyle habits.

For example, instead of telling someone they have a 7.5% chance of heart disease, the tool might say their heart is the same age as someone 10 years older.

That difference can help people realize how their choices are affecting their longevity.

“We wanted to be sure it was a tool to motivate heart-healthy behavior,” Khan said. “There are things we already know that can help with your heart age and improve it.”

Checking your heart age is easy—and free

The heart age calculator was tested on more than 14,000 U.S. adults between 30 and 79. None of them had a history of heart disease.

Using basic health data, the calculator gives a quick look at how well your heart is aging—and whether you’re on track or need to make changes.

For many users, the results may be a wake-up call. But the goal isn’t to scare people—it’s to inspire healthier habits.

Khan said it’s important not to panic if the number seems high. Instead, it should be used to spark a conversation about small steps that can improve your heart health over time.

Lifestyle changes for heart health that actually work

When it comes to lowering your heart age, simple everyday habits can make a big difference. Experts say these lifestyle changes for heart health are the most effective:

• Quit smoking – Whether it’s cigarettes or marijuana, quitting can immediately improve how your heart functions.
• Get moving – Even a daily walk helps. Physical activity keeps the heart strong and lowers blood pressure.
• Eat clean – Foods full of fiber and healthy fats (like fish, nuts, and leafy greens) support the heart. Avoid processed snacks and sugary drinks.
• Stress less – Chronic stress can strain your heart. Breathing exercises, spending time outdoors, or hobbies can help you unwind.

These habits don’t require major life overhauls. A few consistent changes can go a long way in supporting long-term heart health.

Why heart age gives a clearer picture

Heart disease risk is often shared as a percentage, which many people find hard to grasp.

But when that risk is described as “your heart is 10 years older than you,” it suddenly feels personal—and urgent.

This is where the heart age calculator stands out. It connects your choices with your future in a way that’s easy to understand.

It also puts power back in your hands: you can see your results, take action, and watch those numbers improve.

If your heart age is already close to your real age, that’s excellent news—and worth protecting.

“If your heart age is a good spot, it’s about strategies to maintain it,” Khan said.

Boosting longevity through heart-smart habits

Understanding your heart age can be a decisive first step in living longer and feeling better. While aging is natural, how we treat our bodies affects how fast our hearts wear out.

By focusing on lifestyle changes for heart health, it’s possible to slow down the clock. The sooner you take action—by quitting smoking, staying active, and eating better—the sooner your heart can start to heal and catch up with the rest of you.

These changes also support your overall longevity, helping you stay active, independent, and energized for the years to come.

Heart age isn’t your destiny—it’s your guide

Dr. Khan’s team hopes this new approach will give people better tools to care for themselves. Knowing your heart age helps you think beyond today.

It’s a reminder that every healthy choice adds up—one step, one meal, one deep breath at a time.

Whether you’re trying to lower your heart age or keep it right where it is, one thing is clear: it’s never too early—or too late—to start caring for your heart.

Here’s Dr. Natalie Azar talking about the study that shows your ‘heart age’ may be older than you via TODAY: