Everyone dreams of living a long, healthy life. But what’s the secret behind those who live past 100? Is it genetics, luck, or daily lifestyle choices?
A new large-scale study reveals one striking similarity among centenarians: their blood vessels stay younger and healthier than their peers.
Healthier Blood Vessels: The Common Trait of Centenarians #
The old saying “a person’s life is as long as their blood vessels” now has scientific proof.
In August 2025, a landmark study published in a Lancet sister journal analyzed data from over 270,000 Swedish residents born between 1920 and 1922. Researchers tracked them for 30 years from age 70.
The findings were eye-opening:
- Centenarians aged more slowly in terms of cardiovascular health.
- They delayed the onset of diseases compared to non-centenarians.
- They were less likely to develop multiple chronic conditions.
For instance, at age 70, cardiovascular diseases accounted for 51.6% of the disease burden in non-centenarians but only 24.8% in centenarians. This shows their hearts and blood vessels remain biologically younger for longer.
💡 Takeaway: Protecting your cardiovascular system may be one of the most powerful strategies for living longer and healthier.
4 Lifestyle Habits to Keep Your Blood Vessels Young #
So how can you follow in the footsteps of centenarians? Science points to four key lifestyle habits that protect your cardiovascular system.
1. Sleep Between 10–11 PM #
A 2021 study in European Heart Journal – Digital Health tracking 100,000+ people found that:
- Sleeping 10:00–10:59 PM → Lowest risk of heart disease.
- Sleeping at 11:00–11:59 PM → 12% higher risk.
- Sleeping midnight or later → 25% higher risk.
- Sleeping before 10:00 PM → 24% higher risk.
Optimal bedtime: between 10–11 PM.
2. Play Racket Sports #
Not all workouts are equal for your heart. A 2016 British Journal of Sports Medicine study of 80,000+ people ranked the best exercises for cardiovascular health:
- Racket sports (tennis, badminton, squash) – reduce risk by 56%.
- Swimming – reduce risk by 41%.
- Aerobic exercises (dance, Pilates, gymnastics) – reduce risk by 36%.
Even simple walking helps. A 2024 study confirmed that walking at least 2,200 steps daily reduces cardiovascular risks, with the best results near 10,000 steps/day.
3. Exercise in the Afternoon #
A 2023 Nature Communications study found that exercising between 11 AM and 5 PM reduces all-cause and cardiovascular mortality more than morning or evening workouts.
Pair this with outdoor activity in nature—like parks or wooded areas—for an extra boost in heart health and mental well-being.
4. Eat at Least 6 Types of Heart-Friendly Foods #
According to a 2023 study in the European Heart Journal, six food groups are strongly linked to longevity:
- Fruits
- Vegetables
- Nuts
- Legumes
- Fish
- Full-fat dairy
📌 Nutrition guidelines for adults:
- Vegetables & fruits: ≥500g/day
- Fish: ≥300g/week
- Soy products: ≥25g/day
- Red meat: <75g/day
- Tea: ≥50g/month
- Nuts: 50–70g/day
- Milk/dairy: 150–300g/day
For optimal results, follow a diverse diet and avoid excessive sugar, salt, and processed oils.
Final Thoughts: The Longevity Formula #
Living past 100 is not only about genetics—it’s largely about how well you care for your heart and blood vessels.
✅ Sleep at the right time
✅ Stay active with racket sports or walking
✅ Exercise in the afternoon
✅ Eat a balanced, heart-friendly diet
By adopting these habits, you can lower disease risk, maintain youthful cardiovascular health, and boost your chances of a long, fulfilling life.