In today’s fast-paced world, heart disease is becoming increasingly common, not only among older adults but also in younger individuals in their 30s and 40s. A 2022 study published in JAMA Network Open, cited by Harvard Health, found that 85% of first heart attack risks in men and women stem from factors such as diabetes, depression, high blood pressure, smoking, family income, and high cholesterol. Additional risk factors include substance abuse, excessive alcohol use, lack of physical activity, poor diet, obesity, and chronic stress, which is particularly prevalent among young professionals.
Ahead of World Heart Day 2024, Dr Shuvanan Ray, Director of Cardiology at Fortis Hospital, Anandapur, shared some important lifestyle changes and simple habits that young professionals can incorporate into their routine to mitigate their risk of heart problems.
Also Read: What It Feels Like For Young People To Have A Heart Attack: Early Symptoms To Note
Move More, Sit Less![]()
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Unlike older adults, young people have the advantage of higher energy levels and stronger bones and muscles, which makes staying active easier. So, why not take advantage of this while you can? Sitting for long hours can slow blood circulation, causing fatty acids to build up in the blood vessels, increasing the risk of heart disease. Therefore, it is beneficial to take regular breaks—just five minutes of walking or stretching each hour can boost circulation, ease muscle tension, and keep your heart healthy.
Incorporate Physical Activity Into Your Routine
Taking charge of your fitness levels is crucial. If you’re young and working, it becomes even more important to dedicate a certain amount of time towards your fitness. Therefore, aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking, jogging, cycling, or swimming, five days a week. This will improve your cardiovascular fitness, strengthen heart muscle, and help maintain healthy cholesterol and blood pressure levels.
Stress Management Is Key
Chronic stress is a major contributor to heart problems. In fact, a study published in the Journal of the American Heart Association found that stress in adolescence and early adulthood can lead to cardiometabolic diseases later in life.
To mitigate the risk, one must practise stress-relieving techniques like deep breathing exercises, yoga, or meditation. This can help reduce the release of stress hormones that can negatively impact heart health.
Maintain A Balanced Diet![]()
A healthy, balanced diet plays a crucial role in managing heart health. According to Dr Ray, it includes:
- Fruits and vegetables: Rich in vitamins, minerals, and antioxidants, they help maintain healthy blood pressure and reduce inflammation.
- Whole grains: Choose whole grains over refined ones to keep cholesterol levels in check.
- Healthy fats: Incorporate sources of unsaturated fats, such as olive oil, nuts, seeds, and fatty fish.
- Limit salt and sugar: Excessive salt and sugar intake can increase blood pressure and contribute to weight gain, both risk factors for heart disease.
- Avoid trans fats found in processed foods.
Get Quality Sleep
Sleep is an essential part of a heart-healthy routine. While experts recommend at least 7-9 hours of sleep daily, it is important to understand that quality sleep should be prioritised. is associated with a higher risk of cardiovascular issues.
Here are some tips to improve your sleep:
- Go to bed and wake up at the same time every day.
- Avoid caffeine, alcohol, and nicotine 1–2 hours before bed. Avoid eating large meals close to bedtime.
- Keep your bedroom at a comfortable temperature.
- Use low lighting in the evenings and as you prepare for bed.
- Eat a healthy diet.
- Indulge in regular physical activity.
- Limit alcohol intake and quit smoking.
Monitor Key Health Indicators![]()
According to Dr Ray, regular health checkups are essential for detecting potential heart issues early. Therefore, monitor your:
- Blood pressure: Keep it within the healthy range to reduce strain on your heart.
- Cholesterol levels: High levels of LDL (bad cholesterol) can lead to plaque buildup in arteries.
- Blood sugar: Uncontrolled blood sugar levels increase the risk of heart disease, especially in individuals with diabetes.
- Body weight: Maintaining a healthy weight helps reduce the strain on your heart.
Avoid Smoking And Limit Alcohol Consumption![]()
Smoking significantly increases your risk of heart disease by damaging the lining of arteries and promoting plaque buildup. Limit alcohol intake, as excessive drinking can raise blood pressure and contribute to heart rhythm disturbances.
Stay Hydrated
One of the most important habits that everyone, including young professionals, should adopt is proper hydration. It is a habit that supports blood circulation and regulates body temperature. Dr Ray advises aiming to drink at least 8-10 glasses of water daily, particularly if you spend long hours sitting at a desk.
Why Posture Matters![]()
Poor posture, often a result of sitting for long hours, can strain your neck, back, and shoulders, which indirectly affects heart health. The solution: Use ergonomic chairs and adjust your desk setup to maintain a neutral spine position.
Listen To Your Body
Most importantly, pay attention to early warning signs of heart issues, such as chest pain, shortness of breath, palpitations, or excessive fatigue. Listen to your body and address any concerns at the earliest so as to receive prompt treatment.