What is Cardiovascular Age and Why Does it Matter?
Tracking the exciting developments taking place in measuring our cardiovascular health.
Measuring one’s biological age versus chronological age has been the talk of the town across longevity and wellness circles in recent years. Companies like InsideTracker, Tally Health, Elysium Health and many more offer at-home testing kits to help us measure how our biological age compares to our chronological age.
But what about cardiovascular age?
A recent spate of interest in cardiovascular aging has been amplified by companies offering solutions that provide insights into the true condition of our heart and blood vessels. But what exactly is cardiovascular age, how is it measured and what can the latest research tell us about improving it?
What is Cardiovascular Age?
Put simply, cardiovascular age is a measure of how well your cardiovascular system is functioning relative to your chronological age. While chronological age tells us how many years we've been alive, cardiovascular age reflects the state of our heart, blood vessels and overall cardiovascular health. It has been deemed an essential metric because it can provide early warning signs of potential cardiovascular issues and guide preventive interventions before problems arise.
How is Cardiovascular Age Measured?
Measuring cardiovascular age involves assessing various risk factors and markers of cardiovascular health. Common metrics used in determining cardiovascular age include blood pressure, cholesterol levels, body mass index (BMI), physical activity levels, smoking status and family history of heart disease. Historically, advanced diagnostic tests such as echocardiograms, stress tests and coronary artery calcium scoring have been employed to evaluate cardiovascular function and assess overall risk.
New companies such as Oura have jumped into the scene, offering wearable or saliva-based solutions that aim to provide insights into one’s cardiovascular age. Even prominent media writers such as The Wall Street Journal’s Alex Janin have covered the growing interest in this realm.
What the Latest Research Reveals:
The challenge here is that wearable and even saliva-based solutions are still at their infancy and will require more time, research and updates to deliver the level of precision that we should expect when it comes to making informed decisions about our health.
The good news is that we can still take action today towards improving our cardiovascular health.
Recent studies have shed light on several key factors that can influence cardiovascular age and strategies to improve it:
1. Physical Activity: Regular exercise is a cornerstone of cardiovascular health, helping to strengthen the heart muscle, improve circulation and lower blood pressure and cholesterol levels. Both aerobic exercise and strength training have been shown to reduce cardiovascular age and enhance overall well-being.
2. Diet and Nutrition: A balanced diet rich in fruits, vegetables, whole grains, lean proteins and healthy fats can significantly impact cardiovascular health. Research suggests that following dietary patterns such as the Mediterranean diet can lower cardiovascular age and reduce the risk of heart disease and stroke.
3. Stress Management: Chronic stress can take a toll on the cardiovascular system, contributing to hypertension, inflammation and heart disease. Practicing relaxation techniques such as meditation, deep breathing exercises, yoga or mindfulness can help lower stress levels and promote heart health.
4. Sleep Quality: Adequate sleep is essential for cardiovascular health, with studies linking poor sleep habits to an increased risk of hypertension, obesity and heart disease. Aim for seven to nine hours of quality sleep per night to support optimal cardiovascular function and overall well-being. I’m a power user of the Oura Ring, but there are many other wearable solutions and smart mattresses that can measure sleep quality.
5. Smoking Cessation: Smoking is one of the most significant risk factors for heart disease and can accelerate cardiovascular aging. There’s no excuse for smoking with cessation leading to immediate and long-term benefits for cardiovascular health, including improved circulation, reduced inflammation and decreased risk of heart attack and stroke.
As our understanding of cardiovascular health continues to evolve, the concept of cardiovascular age provides a valuable tool for assessing and managing heart health. And while the latest technology solutions to help us measure our cardiovascular age may take time to reach a higher level of precision (and consistency), we can still adopt a holistic approach that encompasses regular exercise, a balanced diet, stress management, adequate sleep and avoidance of harmful habits to pave the way for a longer, healthier life.
Remember, it's never too late to start prioritizing your heart health. Whether you're in your twenties or your eighties, investing in your cardiovascular well-being today can pay dividends for years to come.