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8 Ways to Slow Biological Aging by 6 Years, According to Scientists

Researchers claim that following these habits, can improve longevity.

If you want to slow biological aging, there are scientifically proven things you can do, according to researchers. After analyzing over 6,500 adults, a new study has found a clear link between high cardiovascular health — as measured by the American Heart Association's Life's Essential 8 checklist — and slower biological aging. The study found that adults with high cardiovascular health were about six years younger biologically than their chronological age. "We found that higher cardiovascular health is associated with decelerated biological aging, as measured by phenotypic age. We also found a dose-dependent association – as heart health goes up, biological aging goes down," study senior author Nour Makarem, Ph.D., an assistant professor of epidemiology at the Mailman School of Public Health at Columbia University Irving Medical Center in New York City, said in a statement. "Phenotypic age is a practical tool to assess our body's biological aging process and a strong predictor of future risk of disease and death." They also found that eight habits, dubbed Life's Essential 8, can help you live longer. 

Eat a Healthy Diet

Fresh vegetables in the market.

It should come as no surprise that eating a healthy diet promotes longevity. Several studies have found links between poor diet and increased heart disease. 

Be More Active

senior couple enjoying a run
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Another no-brainer: Moving more is good for your health and may improve your chances of living years longer. 

Quit Smoking

Person smoking a cigarette.
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Smoking is one of the top culprits behind preventable cancer. Researchers claim that quitting can help improve your chances of living longer. 

Get Healthy Sleep

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Sleep more and live longer, researchers say. According to the Sleep Foundation, getting enough z's is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss. 

Maintain a Healthy Weight

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Maintaining a healthy weight, which generally involves a good diet and exercise (both on the list) will also improve longevity. 

Control Cholesterol

Cholesterol Test
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If you want to live longer, control your cholesterol, researchers say. Again, this may involve improving your diet. 

Watch Blood Sugar

Checking sugar for Diabetes
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Another diet-related way you can live longer? Pay attention to your blood sugar, making sure it is stable. 

RELATED: 2 Alternatives That Are Just As Beneficial as Walking 10,000 Steps

Manage Blood Pressure

Woman getting her blood pressure taken.
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Last but not least, researchers recommend managing blood pressure. If your blood pressure is too high or too low, it can lead to fatal health conditions. 

Leah Groth
Leah Groth has decades of experience covering all things health, wellness and fitness related. Read more
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