8 Heart-Healthy Habits That Can Help You Look and Feel Younger

Taking care of your heart isn’t just about avoiding disease—it could also help you stay younger, longer. A recent study highlights the connection between heart-healthy behaviors and a slower rate of biological aging. Unlike chronological age, which is simply the number of years you’ve been alive, biological age refers to how old your body really is based on its condition. For many, the gap between these two can be significant. Fortunately, by adopting certain lifestyle habits, you can close this gap and potentially reverse some effects of aging.

What the Research Says: How Heart-Healthy Habits Slow Aging

The study involved 5,600 participants from the Framingham Heart Study, a long-term research project that tracks the health outcomes of its participants over decades. Researchers used the American Heart Association’s Life’s Essential 8 tool, which includes eight key measures of heart health such as diet, physical activity, and blood pressure management.

Participants were followed for 11 to 14 years, during which their cardiovascular health and mortality rates were closely monitored. The results were striking: those who adhered to these heart-healthy behaviors saw a significant reduction in their risk of cardiovascular disease and death. Moreover, participants who had a higher adherence to these behaviors experienced a slower rate of biological aging, even if they had a genetic predisposition to accelerated aging.

Key Findings in Numbers

• Biological age slowdown: Those with higher Life’s Essential 8 scores were biologically younger than their peers by several years.
• Cardiovascular risk: Participants who maintained these habits had a 50% lower risk of developing cardiovascular disease.
• Mortality rate: The death rate was significantly lower among those who followed heart-healthy practices.

Adopting Heart-Healthy Habits: A Practical Guide

To harness the benefits observed in the study, consider adopting the following eight heart-healthy habits. These simple changes can make a big difference in both your heart health and overall aging process.

1. Eat a balanced diet rich in fruits, vegetables, whole grains, and lean proteins.
2. Stay physically active by incorporating at least 150 minutes of moderate exercise into your weekly routine.
3. Monitor your blood pressure and keep it within a healthy range.
4. Manage your cholesterol levels through diet, exercise, and possibly medication.
5. Maintain a healthy weight by balancing calorie intake with physical activity.
6. Keep blood sugar levels in check to avoid the risks associated with diabetes.
7. Avoid smoking and limit alcohol consumption to protect your heart.
8. Get regular health check-ups to monitor your cardiovascular health and catch any potential issues early.

Supporting Your Heart Health with Acupressure

In addition to these lifestyle changes, Traditional Chinese Medicine (TCM) offers another tool to support your heart health: acupressure. This ancient practice involves applying pressure to specific points on the body to promote wellness and balance.

Acupressure Points for a Healthier Heart

Here are three effective acupressure points to enhance your heart health:

KD 7 (Kidney 7/Fu Liu):

• • Location: KD 7 is located on the inner lower leg, about two inches above the ankle bone.
  • Benefits: KD 7 is known for its ability to regulate the water balance in the body, which is essential for healthy blood circulation. By stimulating this point, you can help manage issues like edema (fluid retention), which can place strain on the heart. KD 7 also supports kidney function, which in TCM is closely related to the strength of the heart.

SP 4 (Spleen 4/Gong Sun/Grandfather Grandson):

• • Location: SP 4 is found on the inner side of your foot, just below the base of the big toe, near the arch.
  • Benefits: SP 4 is particularly effective in regulating the flow of Qi (vital energy) throughout the body. It helps harmonize the spleen and stomach, which are crucial for digestion and blood production. By ensuring smooth and efficient blood flow, SP 4 supports cardiovascular health and can alleviate issues like chest pain and digestive disorders, which are often linked to heart problems in TCM.

BL 12 (Bladder 12/Feng Men):

• • Location: BL 12 is located on the back, about 1.5 inches away from the spine, at the level of the second thoracic vertebra.
  • Benefits: BL 12 is known for its role in strengthening the body’s defensive Qi, which is essential for preventing illness. Stimulating this point can help protect against respiratory infections that can weaken the heart. Additionally, BL 12 can help relieve tension in the upper back and shoulders, which is often associated with stress and heart strain.

To learn more about how these techniques can support your cardiovascular wellness, check out our detailed guide on acupressure for heart.

Incorporating these acupressure techniques into your daily routine can greatly enhance your heart health by improving blood circulation, reducing stress, and supporting overall well-being from a TCM perspective. Regular practice can be a simple yet powerful way to maintain your cardiovascular health naturally.