Your heart is one of the most important organs in the body – and its health and well-being should be taken care of from a young age. According to experts, certain lifestyle habits like a healthy diet and regular exercise help slow down the biological ageing process, a new study found.

According to research published in the Journal of the American Heart Association People who prioritize certain heart-healthy behaviors have a significantly lower risk of cardiovascular disease, such as heart attack and stroke.

Your biological age reflects your body’s condition and health – not how long you’ve been alive. You can age faster even if your chronological age is lower because of diseases, lifestyle or genetic factors, and you may have certain cardiovascular problems.

However, even though people experiencing rapid aging are more likely to see negative heart health outcomes, the study conducted by Tufts University’s Friedman School of Nutrition Science and Policy found that some simple lifestyle changes can help reduce this risk. “Regardless of biological aging status, people should be mindful of (certain healthy habits) — eating better, being more active, quitting tobacco, getting regular sleep, managing weight, controlling cholesterol, controlling blood sugar and controlling blood pressure,” said Dr. Jiantao Ma, senior study author and assistant professor at Tufts University Friedman School of Nutrition Science and Policy. Health.com

Lifestyle habits that affect aging

The researchers said that for this study, they thoroughly studied the data of more than 5,600 participants included in the Framingham Heart Study, which has been collecting data since 1948.

The average age of the participants was 56 years.

The lifestyle habits of the people in the study were analyzed using a tool from the American Heart Association known as the Life Essentials 8 – which allows doctors to give a person a health score from zero to 100. To assess participants using the Life Essentials 8, researchers use a mix of interviews, lab tests and physical exams, and analyze the following eight components.

The following lifestyle changes were taken into account:

• Diet
• smoking status
• physical activity
• Body mass index (BMI)
• Sleep duration
• Cholesterol
• blood sugar
• blood pressure

According to the researchers, the study was tracked for 11-14 years, and any incidence of heart disease, cardiovascular death, or death from any cause was noted. Ultimately, they found that for every 13-point increase in a person’s Essential 8 score, the risk of heart disease decreased by 35 percent, the risk of death from heart disease decreased by 36 percent, and the risk of death from any cause decreased by 29 percent.

How to boost your heart health?

Here are some tips to boost your heart health:

stop smoking

According to experts, the best way to take care of your heart is to quit smoking. Even if you don’t smoke, stay away from secondhand smoke.

The chemicals in tobacco can damage the heart and blood vessels. Cigarette smoke reduces the amount of oxygen in the blood, which increases blood pressure and heart rate.

Exercise regularly

Regular, daily physical activity reduces the risk of heart disease because physical activity can help control your weight. It also reduces the chance of other conditions that put pressure on the heart.

Eat a healthy and balanced diet

Balanced meals – rich in whole grains, protein, carbohydrates, healthy fats and vitamins – protect your heart, improve blood pressure and cholesterol and reduce the risk of type 2 diabetes. A heart-healthy meal plan includes:

• Vegetables and fruits.
• Beans or other legumes.
• Lean meat and fish.
• Low-fat or fat-free dairy foods.
• Healthy fats like olive oil and avocado.

Reduce stress

Stress plays a vital role in cardiovascular problems such as high blood pressure and cholesterol leading to heart disease. Experts recommend various methods such as relaxation exercises, mindfulness, yoga and meditation to deal with stress.

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