Prevent Heart Disease in Your 20s And 30s

Your 20s and 30s can be busy, but your heart health still matters. Heart disease is rising in adults under 40, making early prevention more important than ever. 

So why exactly is this increase in heart disease impacting the younger population? What are effective ways to maintain good heart health? Amy Hallow, NP-C, specializing in interventional cardiology with the Franciscan Physician Network in Indianapolis, explains why young adults are getting heart disease and steps you can take to prevent heart attacks.

Key Takeaways: What To Know About Protecting Your Heart Early

• Research shows heart disease is on the rise in people under 40 nationwide.
• The surge in young people is most likely due to obesity and weight gain, poor nutrition, tobacco use and lack of physical exercise.
• Younger people can reduce stress, stay active, get good sleep, eat well and avoid tobacco to improve their heart health.

Why Are People Experiencing Heart Disease At A Younger Age?

“Heart disease is increasing in younger adults, largely driven by obesity, poor nutrition, tobacco use and lack of physical activity,” Hallow said. “Just within the past two months, I've seen three people come to the ER with heart attack symptoms.”

What Types Of Disease Are Affecting Young Adult Heart Health?

Types of heart disease that can affect young adults include:

• Coronary artery disease
• Heart failure
• Heart rhythm disorder
• Structural heart disease

“There are quite a few heart conditions that may impact younger people, such as coronary artery disease,” Hallow said. “Coronary artery disease, the most common type, affects the blood flow to the heart and can lead to serious complications.

Hallow said there are other types of heart disease, such as heart failure and heart rhythm disorders. But coronary artery disease is the most common.

Heart attacks are also on the rise in adults in their 20s and 30s. The number of deaths after a first hospitalization for a severe heart attack rose significantly among men and women ages 18-54, reports the American Heart Association.

"We're seeing a surge in heart disease in younger people, and it's likely associated with the increasing numbers of obesity, weight gain, poor nutrition, tobacco use and lack of physical exercise."

Does Heart Disease Have Warning Signs Or Symptoms?

While heart disease symptoms can vary, common signs of a heart attack, include:

• Chest pain
• Shortness of breath
• Fatigue
• Dizziness
• Loss of consciousness 

Heart attack symptoms in women can look different.

“I think it's a demographic that's not focused on enough for heart disease,” she said. “Women can appear in the ER feeling nauseous, vomiting, with flu-like symptoms, even sweaty.”

Research shows women may also experience discomfort in the arms, shoulders, jaw, neck and back.

“When a patient has these symptoms, we send them straight to the catheterization lab and start treatments,” Hallow said. “Not all women experience chest pain or tingling down the arm. They may present with completely different symptoms.”

How Can Lifestyle Choices Impact Heart Disease?

While genetics play a role, lifestyle choices have a major impact on heart health.

"It's crucial to care for your body as a lack of exercise, poor nutrition, high blood pressure and tobacco use can all be significant causes of heart disease," Hallow said.  

"Some may not consider the impact of family history on their heart health," Hallow said. "Due to this, there is a smaller chance that they talk to their parents or loved ones about their family history."

Hallow said having conversations about your family’s medical history with your parents is essential because a first-degree relative or a parent having a premature heart attack can increase your risk of heart attack by 60 to 75 percent. Understanding your family history of heart disease can help you keep your health on track. 

Get assessed early and don’t wait for symptoms

There’s no crystal ball to predict where you might fall on the heart disease risk spectrum, but specialists can make good predictions. Consider getting assessed early rather than waiting for symptoms. After all, risk may exist even if you feel “normal.” Early heart disease prevention can make all the difference.

Core elements of early risk assessment

Stay on top of your blood pressure and cholesterol, especially if you have a family history of heart disease. You can also ask your doctor about additional screening options, including:

• Inflammation testing (hs-CRP) which identifies inflammation linked to heart disease. The American College of Cardiology recently recommended this to measure levels of C-reactive protein and detect inflammation in the body.
• Protein in urine to identify signs of inflammation which can indicate a higher risk of some form of heart disease.
• Coronary artery calcium (CAC) scan to examine detailed images of the arteries that supply blood to the heart muscle.
• Lipoprotein(a) to test for a genetically inherited cholesterol type that’s not lifestyle-driven but serves as a marker of risk due to its genetic link.

Ask your physician about the “one-visit approach” to early detection. In a single visit, you could complete blood work, a urine test and other screenings to better understand your risk.

High blood pressure is another common concern “Increasing blood pressure is more common than we think,” Hallow said. “One in four young adults between 20 and 44 has high blood pressure.”

 “Many people don't know they have high blood pressure. They don’t get symptoms until it’s too late, so it’s important to see your primary care doctor regularly.”

How Can Stress Lead To High Blood Pressure?

"High levels of stress are definitely associated with high blood pressure," Hallow said.

When you're under stress, your body releases cortisol, which increases your heart rate and blood pressure.” 

While stress can raise your blood pressure in the moment, the bigger risk is how you respond to it over time.

“Stress can keep you up at night,” Hallow said. “If you consistently get five or fewer hours of sleep, studies show that your risk of heart attack can increase by 69 percent.”

“I feel that the younger generation is under more stress from work, kids and relationships,” Hallow said. “Life’s hard, and people may turn to unhealthy coping habits like tobacco, drugs and alcohol, which only adds to the risk.”

Healthier ways to manage your stress include:

• Deep breathing
• Regular exercise
• Sleep
• Time management
• Write in a journal
• Yoga

“Bringing awareness to mental health is an opportunity to help heal patients,” Hallow said. “If stress isn’t managed, it can increase your risk for heart disease.”

[H2] How can younger people improve their heart health?

Hallow recommends to focus on these five habits to protect your heart:

1. Maintain a healthy body weight

“Out of the top five, number one is to maintain an ideal body weight,” Hallow said. 

More than 70 percent of U.S. adults have an unhealthy body weight. Excess weight can increase your risk of conditions like diabetes and high blood pressure,  which can lead to heart disease.

2. Get daily exercise

“Number two, daily exercise,” Hallow said. “Aim for 30 minutes a day, five days a week, or 150 minutes weekly. Exercise isn’t just about weight loss, it supports long-term heart health and overall wellbeing.”

3. Eat well

“Number three, prioritize foods you enjoy that cover your needs for whole foods, fruits and vegetables,” Hallow said. “Don't restrict yourself from everything because then you’ll have an unhealthy relationship with food.”

Choose foods that support heart health and be mindful of portion sizes.

4. Sleep well

“Getting adequate sleep every night should be a priority,” Hallow said.

Lack of sleep is linked to high blood pressure, increased cholesterol and atherosclerosis, the hardening of the arteries. Consistently losing sleep, even in cases of insomnia and restless leg syndrome, can increase the chances of heart disease.  

5. Avoid tobacco, vaping and THC

“One of the most important topics in heart health is avoiding tobacco use,” Hallow said. These products can lower good cholesterol and lead to build-up in your arteries.”

THC, including smoking or edibles, can also negatively impact heart health.

Get comprehensive care for your heart

“Maintain a healthy weight, exercise, avoid tobacco, sleep well and eat well. And it's also crucial to schedule regular checkups with your doctor to help treat and prevent conditions related to heart disease,” Hallow said.

Franciscan Health has comprehensive heart care teams, including cardiologists, surgeons and specialists across multiple locations. Find a specialist near you or schedule an appointment online.