How to lower your biological age by up to 5 years

We all know how old we are, but it turns out that this is not necessarily the truly important number. More and more studies indicate that our biological age, meaning the actual state of the body, is what determines health and the risk of diseases.

Chronological age is simply the number of years we have lived. In contrast, biological age is influenced by factors such as genetics, lifestyle, and environment. For example, a 30–year–old person who smokes, does not exercise, and eats processed food might have a higher biological age. Conversely, an older person who is meticulous about nutrition, sleep, and physical activity may be biologically "younger".

The association published a list called "Life's Essential 8", which includes eight key habits for maintaining heart health and slowing down aging processes:

Prefer whole foods: Vegetables, fruits, lean protein, nuts, and seeds. It is recommended to reduce processed food and sugar.

At least 150 minutes of moderate activity or 75 minutes of strenuous activity per week. Daily walks also count.

Smoking, as well as secondhand smoke and vaping, significantly damage heart health.

7 to 9 hours a night. Both lack of and excess sleep have been linked to heart disease.

Not through extreme diets, but through a balanced lifestyle.

Maintaining normal levels of LDL ("the bad cholesterol") reduces the risk of heart disease and stroke.

High sugar levels over time can damage the heart, kidneys, and nerves.

Normal values are below 120/80. It is important to monitor regularly.

Experts emphasize that the impact on health builds up over time. Habits such as an unhealthy diet, lack of activity, or smoking accumulate and damage the body gradually.

However, there is also good news: Changing habits, even at an older age, can significantly improve health status and slow down the rate of aging.