Recent research published in the Journal of the American Heart Association provides compelling evidence linking higher lifestyle scores to reduced risk factors for heart disease, with potential benefits for the aging process of the body and its cells. The study suggests that adopting heart-healthy lifestyle factors may positively influence biological ageing, which pertains to the age of the body and its cells.

Dr. Jiantao Ma, a senior study author and assistant professor at the Friedman School of Nutrition Science and Policy at Tufts University, explained, “Our study findings tell us that no matter what your actual age is, better heart-healthy behaviours and managing heart disease risk factors were associated with a younger biological age and a lower risk of heart disease and stroke, death from heart disease and stroke, and death from any cause.”

The Role of DNA Methylation in Cardiovascular Health

The study explored DNA methylation, a chemical process controlling gene expression, as a potential mechanism through which cardiovascular health factors influence cellular ageing and mortality risk. DNA methylation levels serve as a key biomarker for assessing biological age, which is determined by both genetics and lifestyle choices.

Source: Ireshapeu on Pixabay

Researchers utilized health data from 5,682 adults from the Framingham Heart Study, assessing them using the American Heart Association’s Life’s Essential 8 tool. This tool evaluates eight critical heart health lifestyle factors: dietary intake, physical activity, sleep duration, smoking status, body mass index (BMI), cholesterol levels, blood sugar levels, and blood pressure.

Participants’ biological age was estimated using four DNA methylation-based tools and a genetic tool assessing accelerated biological ageing. Over an 11-14 year follow-up, the study monitored new cardiovascular diseases, cardiovascular-related deaths, and deaths from any cause.

Related: This Workout Makes Your Heart 20 Years Younger

Key Findings

The analysis revealed significant associations between higher Life’s Essential 8 scores and reduced risks of cardiovascular disease and mortality:

• A 13-point increase in the Life’s Essential 8 score correlated with a 35% reduction in the risk of developing cardiovascular disease, a 36% reduction in cardiovascular death, and a 29% reduction in death from any cause.
• For participants with a genetic predisposition to accelerated biological aging, higher Life’s Essential 8 scores had an even greater impact, potentially mediated through DNA methylation, accounting for substantial reductions in cardiovascular disease and mortality risks.
• Overall, about 20% of the association between Life’s Essential 8 scores and cardiovascular outcomes was attributed to the impact of cardiovascular health factors on DNA methylation; for those at higher genetic risk, this association was nearly 40%.

Dr. Ma emphasized the importance of heart-healthy behaviours, stating, “Everyone should be mindful of the eight heart disease and stroke health factors: eat healthy foods; be more active; quit tobacco; get healthy sleep; manage weight; and maintain healthy cholesterol, blood sugar, and blood pressure levels.”

How To Find Out Your Biological Age and Age Slower

8 Lifestyle Factors that Slow Down Ageing

The eight lifestyle factors according to the Journal of the American Heart Association are:

1. Dietary Intake:

This factor evaluates the quality and balance of daily nutrition. A healthy diet is essential for maintaining overall health and can significantly impact heart health by managing weight, cholesterol levels, and blood sugar levels.

2. Physical Activity:

Physical activity measures the frequency and intensity of exercise. Regular exercise is crucial for cardiovascular health as it helps maintain a healthy weight, lowers blood pressure, improves cholesterol levels, and enhances overall fitness.

Related: How to Lift According to Your Age

3. Sleep:

This factor assesses both the duration and quality of sleep. Adequate sleep is important for overall health, including heart health. Poor sleep can lead to various health issues such as high blood pressure, obesity, and diabetes, which are risk factors for heart disease.

4. Smoking Status:

This evaluates exposure to tobacco. Smoking is a significant risk factor for heart disease as it damages blood vessels, raises blood pressure, and reduces the amount of oxygen that the blood can carry. Avoiding tobacco is crucial for heart health.

5. Body Mass Index (BMI):

BMI measures body fat based on height and weight. Maintaining a healthy BMI is important for reducing the risk of heart disease. High BMI can indicate overweight or obesity, which are risk factors for cardiovascular conditions.

6. Cholesterol Levels:

This indicates lipid health. High cholesterol levels can lead to the build-up of plaque in arteries, increasing the risk of heart disease and stroke. Managing cholesterol through diet, exercise, and medication (if necessary) is vital for heart health.

7. Blood Sugar Levels:

Blood sugar levels assess glucose control. High blood sugar levels can indicate diabetes or pre-diabetes, which are risk factors for heart disease. Managing blood sugar through diet, exercise, and medication is important for preventing cardiovascular complications.

8. Blood Pressure:

Blood pressure monitors cardiovascular strain. High blood pressure (hypertension) can damage arteries and increase the risk of heart disease and stroke. Controlling blood pressure through lifestyle changes and medication is essential for heart health.

These factors are part of the American Heart Association’s Life’s Essential 8 tool, which evaluates heart health on a scale from 0 to 100, with 100 being the best score.

Impact of DNA Methylation and Future Research Directions

The study’s findings align with prior research indicating that modifiable risk factors and DNA methylation are independently associated with cardiovascular disease. Co-author Randi Foraker, a professor at Washington University School of Medicine, noted, “What this study adds is that DNA methylation may serve as a mediator between risk factors and cardiovascular disease. The study highlights how cardiovascular health can impact biological ageing and has important implications for healthy ageing and prevention of cardiovascular disease and potentially other health conditions.”

Study Design and Limitations

The study analyzed health data from the Framingham Heart Study exams, with participants followed for an average of 14 years for the children of the original participants and 11 years for the grandchildren. Health outcomes included the development of cardiovascular disease, cardiovascular-related deaths, and deaths from any cause. Results were adjusted for sex, age, and alcohol use, with exclusions for participants already diagnosed with heart disease at study enrollment.

Source: Photo courtesy of CrossFit Inc.

While the study provides significant insights, it is an analysis of previously collected health data, limiting the ability to establish causality. Additionally, DNA methylation measures were taken at a single time point, affecting the mediation effect’s validity. The predominantly European ancestry of participants may also limit the generalizability of the findings to other races or ethnicities.

Dr. Ma concluded by highlighting ongoing research efforts to include diverse racial and ethnic groups to further investigate the relationship between cardiovascular risk factors and DNA methylation.

According to the American Heart Association’s 2024 Heart Disease and Stroke Statistics, heart disease and stroke remain leading causes of death, emphasizing the critical importance of heart-healthy behaviors for longevity and quality of life.

Read Also: 5 Physical Capacities that Can Help Reverse Your Age

Was this article helpful?