Cardiovascular Longevity Score — Evidence Based Longevity

Diet Quality

How closely does your diet align with Mediterranean or DASH patterns? Think whole grains, vegetables, fish, limited ultra-processed food, limited sodium.

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Optimal: Mediterranean or DASH diet pattern — score 100

Physical Activity

Total moderate-to-vigorous aerobic activity per week. Moderate = brisk walk, swimming. Vigorous = running, cycling hard.

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Optimal: 150+ min moderate or 75+ min vigorous weekly

Nicotine Exposure

Includes cigarettes, cigars, vaping, nicotine pouches, secondhand smoke, and smokeless tobacco. Never-smokers score highest.

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Optimal: Never-smoker — score 100

Sleep Duration

Average nightly sleep duration. Both too little (<7h) and too much (>9h) are associated with higher cardiovascular risk.

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Optimal: 7–9 hours nightly — score 100

Body Mass Index (BMI)

Enter your BMI (weight in lbs ÷ height in inches² × 703, or use a BMI calculator). Note: BMI is a population tool with limitations — waist circumference is often more meaningful, but BMI remains the AHA standard for this scoring system.

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Optimal: BMI 18.5–24.9 = 100 points

Blood Lipids (Non-HDL Cholesterol)

Non-HDL cholesterol = Total Cholesterol minus HDL. More accurate than total cholesterol for cardiovascular risk. If you have a recent lipid panel, enter your non-HDL value.

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Don't know your non-HDL? It's on most standard lipid panels: Total Cholesterol minus HDL. ApoB is a more precise measure — available on Function Health or Marek panels.

Optimal: Non-HDL < 130 mg/dL — score 100

Blood Glucose

Fasting blood glucose (from a blood panel) or HbA1c (3-month average). Use whichever you have.

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Optimal: Fasting glucose < 100 mg/dL or HbA1c < 5.7%

Blood Pressure

Your resting blood pressure (systolic / diastolic). The 2017 ACC/AHA guidelines define optimal as below 120/80.

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Optimal: Below 120/80 mmHg — score 100

Educational Use Only. These tools are for general wellness education and do not constitute medical advice.

Your Cardiovascular Longevity Score

out of 100

The average American adult scores 65/100 — equivalent to a D+ on a standard grading scale.

Factor Breakdown (sorted low to high)

Why This Score Matters

In a UK Biobank prospective study of 135,000+ adults, higher cardiovascular health scores were associated with significantly reduced all-cause mortality and slower epigenetic aging. A NHANES cross-sectional analysis of ~12,000 US adults linked higher scores to younger biological age on validated methylation clocks. The difference between the lowest and highest scoring quintiles represents a 5-fold difference in cardiovascular mortality risk.

Lloyd-Jones et al. 2022 (Circulation) · UK Biobank Prospective Study · NHANES Analysis 2023

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Other Longevity Tools

Biological Age Calculator → VO2 Max Score → Supplement Comparison →

Methodology

This tool is based on the Life's Essential 8 (LE8) framework published by the American Heart Association (Lloyd-Jones et al. 2022, Circulation). Scoring thresholds follow the original AHA publication with minor adaptations: non-HDL cholesterol is used in place of total cholesterol for greater clinical precision, and BMI scoring allows direct entry. Educational use only. Not a substitute for clinical evaluation.