How To Lower Your Cardiovascular Age Naturally?

Just like you already know your chronological age, do you know about your heart or cardio age? Most probably not. But this less-known number reveals how healthy your heart actually is.

If your cardio age is more than your actual age, then it is a sign of danger. Don't worry; you do not need any medication or invasive treatment to observe changes. There are many natural alternatives that you can go for so that you can improve your heart's condition.

In this article, you'll learn how to control and support your heart health with long-lasting lifestyle changes.

What Is Cardio Age And Why Does It Matter?

Cardiovascular age is also called cardio age. It is an estimate that tells you how your heart and arteries are aging in comparison to your chronological age.

You can easily know the condition of your heart through this. Vascular age helps you to see whether your heart is aging slower than usual or is aging faster than it should.

In simple terms, if your heart age is older than your chronological age, that means your heart is under more strain than it should usually be, and this is harmful. It is a sign that you can develop serious issues and may fall prey to heart attacks, stroke, or even high blood pressure.

This age is often used by doctors and health organizations to see the long-term effects of diet, exercise, and other habits.

With a lower cardio age, you are improving your heart condition to a greater extent. Along with that, it is said that with a younger heart age, your lifespan also increases.

Ways To Lower Cardio Age Naturally

To lower heart or cardio age naturally, you can consider the following:

Proper Diet

Food acts as fuel for your body, and whatever you consume has a big role to play in maintaining your heart health. Therefore, you should always choose the right foods that would help to keep your cardio age lower naturally.

You should maintain a proper diet while focusing more on whole foods like fruits, vegetables, lean protein, whole grains, and healthy fats. They help reduce inflammation, support and strengthen your blood vessels, and manage your blood pressure.

Avoid sugar-loaded drinks or salty snacks like chips that have a lot of sodium in them. These foods will speed up your process of aging and make you vulnerable to heart diseases.

If you want to solve this issue and want to get a solution, go for home-cooked meals that are healthy for your heart and overall health.

Exercise

You need to get your body moving if you want to lower your cardio age. This doesn't mean that you will have to go and run in marathons, you just have to aim for 150 minutes of moderate or light exercise every week.

You can go walking by, attend meditation classes, or even pick up a hobby like gardening to do that. It doesn't matter what you do, the key is to remain consistent throughout the process.

Exercise not only strengthens your heart but also improves blood flow, helping you manage your weight, keeping your blood pressure under control, and many others. All the forms of exercise are directly linked to your cardiovascular system.

Therefore, you must stay active so that your heart does not have to work hard to pump blood, and you can maintain the proper functioning of your heart as well.

Stress Management

You must try to maintain your stress if you are willing to keep your heart age lower within a limit. Chronic stress is actually harmful and puts a lot of extra pressure on your heart. This can increase your cardio age to a wider extent.

Stress releases hormones that can cause your blood sugar to spike and increase inflammation. Both of these are the major factors that contribute to heart disease. Therefore, you need to learn to manage stress to keep your heart young and strong.

Try simple things, like going for meditation, deep breathing, or just wandering around in nature. Disconnect yourself from the screen for a few minutes daily and try to feel calm so that you can calm your mind and protect your heart as well.

Good Sleep

It is a known fact that sleep is the most essential thing that any human needs. Your body cannot function without proper rest and sleep.

It is also really essential when you want to maintain your heart health and lower your cardio age as well. During sleep, your body repairs itself and functions by lowering blood pressure and inflammation, too.

So, try to sleep for 7-9 hours straight and keep your sleep schedule regular. Start by following a routine so that you can make sleeping a habit as the time arrives.

On the contrary, if you have issues like insomnia or find it difficult to fall asleep, consult a doctor immediately.

Sleep is not a luxury, count it as a foundation for a healthy heart and a younger cardio age, which will help you live your life in a fuller and healthier way.

Avoiding Alcohol And Smoking

Smoking and alcohol consumption is a big no if you want to maintain a healthy heart and lower your cardio age.

Overconsumption of alcohol can raise your blood pressure levels and can also damage your heart to a large extent. Therefore, even if you drink, you should limit yourself to a moderate amount.

It generally means that if you are a woman, limit yourself to one drink, and if you are a man, go for two drinks in a day, and that shall be enough for good heart health.

Smoking, on the other hand, is a misery. It speeds up your process of aging and increases your risk of heart disease dramatically.

It is best to just quit smoking if you want to decrease your cardio age quickly and reduce your chances of heart attacks as well.

Conclusion

Lowering your cardiovascular age is in your own hands. If you want to live longer and keep your heart young, follow a good diet and remain active by leading a good lifestyle.

You need to start today so that you can live a better tomorrow.