Adopting healthy lifestyle habits can lower a person's biological age by up to five years, according to a report from the American Heart Association based on data from more than 6,500 adults. While chronological age reflects the number of years lived, biological age measures the body's actual condition and is shaped by genetics, lifestyle, and environment.

Researchers found that daily behaviors such as diet, exercise, sleep, and smoking significantly influence how quickly the body ages. For example, a younger person with poor habits may have an older biological profile, while an older adult who prioritizes health may be biologically younger.

The association highlights eight essential habits for heart health and healthy aging: eating mostly whole foods, engaging in regular physical activity, avoiding smoking, getting seven to nine hours of sleep, maintaining a balanced weight, keeping 'bad cholesterol' in check, stabilizing blood sugar, and managing blood pressure. Experts stress that while unhealthy habits build damage over time, positive changes, even later in life, can meaningfully slow the aging process and improve overall health.