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Graphic of a heart containing a calculator's arithmetic operator keys. The heart graphic is surrounded by smaller graphics of a no smoking symbol as an ashtray, a group of fruits, two people excercising, and a scale

Calculate Your Heart Age

The average U.S. adult has a heart age that is 7 years older than their actual age. Having a heart age that is older than your actual age increase your risk of heart attack or stroke. Use this simple calculator to determine your heart age.

Your Readings

  • Actual Age
  • Heart Age
  • Chance of stroke or heart attack in the next 10 years.

Your Heart Age Data*

Adjust Your Results

  • Gender

  • Age

  • Weight

  • Height

  • Systolic Blood Pressure

  • Blood Pressure Medication

  • Smoker

  • Diabetic

Healthy Heart Age Checklist

The tips below will help you to lower your heart age. Take it one day at a time, small lifestyle changes are easier to stick with and can improve your health. To get started, click 'View checklist' and check off the tips you would like to do and print this page as a reminder!

Quit Smoking

Quitting smoking can be hard, but helps to reduce your risk of having a heart attack or stroke. Check out the resources that can help you quit smoking.

View checklist
  • Get free quit smoking assistance, including medication and counseling support, by phone (1-866-NY-QUITS) and online.

  • Talk with your health care provider about medicine to help quit smoking. Medicine can double your chances of quitting smoking successfully.

  • Calculate how much money you could save by quitting today.

  • The free NYC HelpMeQuit app is a powerful new tool to help you quit smoking. Download it for Android or iOS.

Eat Healthy

Eating healthy can help you lose weight and lower your blood pressure. The Guide to Healthy Eating & Active Living (PDF) provides simple steps for creating healthy habits.

View checklist
  • Cut down on salt. Most salt comes from packaged foods and restaurant meals. Lowering your salt intake can help prevent and control high blood pressure.

  • Eat right when eating out. Read sodium warning labels at chain restaurants. Meals with a warning label contain more sodium than you should eat in one day.

  • Shop smart. Read Nutrition Fact labels on foods and compare products. Look for items lower in sodium and sugar.

  • Drink water or other healthy drinks such as low-fat milk or seltzer. Sugary drinks like soda, juice, sports drinks, sweetened coffee and tea contain empty calories that can cause weight gain.

  • Cook nutritious meals. Home-cooked meals are usually more nutritious and less expensive than meals eaten out. Use foods like fresh fruits and vegetables, whole grains and lean proteins.

Be Active

Regular physical activity can help you lose weight and lower your blood pressure. Try to get at least 30 minutes of physical activity, five days a week. The Guide to Healthy Eating & Active Living (PDF) has easy ways for you to get physically active.

View checklist
  • Set goals. Set a goal you can meet and write it down. You are more likely to stick to your goals if you choose activities you enjoy.

  • Check out Shape Up NYC for free fitness classes to help meet your physical activity goals.

  • You don't have to go to the gym to be active. Make NYC Your Gym (PDF) and get the exercise you need. Small changes like getting off the subway a stop early, or walking briskly to run errands, can help make you more physically active.

Take Your Medication

Take your blood pressure medicine as prescribed by your health care provider. It will help control your blood pressure.

View checklist
  • Take your blood pressure medication as directed. Even if you feel okay, do not stop taking your medication or skip doses unless you are told to do so by your health care provider. If your medication is too expensive or you're worried about side effects, call your health care provider to find a solution.

  • Talk to your health care provider if you experience problems with your medication. Your health care provider may change your medication to a different one which may work better for you.

  • It is common to forget to take your medication. Using a pillbox is a simple way to help remind you to take your medication regularly.

  • Talk to your pharmacist if you have any questions or concerns about your medication. Your pharmacist can help you understand and deal with side effects. They can also tell you about special boxes and tools to help you remember when and how often to take your medication.

  • Ask about longer supplies for your hypertension medication. For ongoing medications, you may be able to get up to a 90-day supply at one time. Ask your health care provider to write for a 90-day supply or ask your pharmacist if you are eligible for a 90-day supply.

  • Track your medication. Use this card (PDF) to track your medication and keep it updated. Show this to your doctor or pharmacist and ask them or someone in his or her office to update this list every time you visit.

  • Call 311 for more resources that can help you take your medications as prescribed, such as these questions (PDF) you can ask your health care provider.

Monitor Your Blood Pressure

Check your blood pressure regularly. Keeping track of your blood pressure in between checkups helps you and your health care provider to know if your medication is working or needs to be changed. Talk with your health care provider about what you should do when your blood pressure is too high.

View checklist
  • Purchase a blood pressure monitor to check your blood pressure at home. Ask your health care provider or pharmacist about purchasing an automated blood pressure monitor. Sometimes health insurance covers the cost. Click here Opens in a new window (PDF) for instructions on how to take your blood pressure.

  • Some pharmacies and senior centers around the city have blood pressure machines that you can use for free. Check with your local pharmacy or senior center.

  • Use this card (PDF) to keep track of your blood pressure. Bring this card with you every time you visit your health care provider. Ask them how often you should be checking your blood pressure.

Prevent Diabetes

Nearly 1 in 3 American adults has prediabetes, but only 10% are aware that they have it. Many people with prediabetes are on track to develop type 2 diabetes in the next several years and have an increasesd risk of heart attack or stroke. You can slow or even reverse prediabetes with healthy lifestyle changes.

View checklist
  • Take the Risk Test to see how likely you are to have prediabetes. If you receive a high score, ask your health care provider to check your blood sugar levels.

  • People with prediabetes and that are of Asian race have an increased risk of developing diabetes even when their weight is normal. If this describes you, join the National Diabetes Prevention Program to help cut your risk of getting diabetes in half. Find a class in your neighborhood.

  • If you have pre-diabetes, join the National Diabetes Prevention Program to help cut your risk of getting diabetes in half. Find a class in your neighborhood.

  • Find a class in your neighborhood.

*Your heart age data for smoking (if applicable), blood pressure and weight are calculated independently. Their sum may not equal the difference between your real age and heart age.

This tool is based on the model used in the General Cardiovascular Risk Profile for Use in Primary Care: The Framingham Heart Study. It is meant to serve as a guide only. Be sure to talk with a health care provider before making any lifestyle changes. Actual cardiovascular disease risk can vary within persons of the same age, sex and risk factors.

Note: This tool is meant to be used by individuals 30 to 74 years old who have no history of cardiovascular disease (e.g., heart attack, stroke, peripheral artery disease, or heart failure). If you have cardiovascular disease, talk to your doctor about what your risk may be.