Prevent Heart Disease in Your 20s And 30s

Your 20s and 30s can be some of the busiest times in your social life and career. Still, with the increase of heart disease among people in this age group, it’s crucial to take some time to focus on your heart health.

Research shows that around 941,652 people died from heart disease in the United States in 2022, according to the American Heart Association.

These statistics show just how common heart disease is among people. In previous years, while the condition was more common among older adults around 65 years and older, heart disease is increasingly affecting younger adults, even under 40.

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, explains why young adults are getting heart disease and steps you can take to prevent heart attacks.

Why Are People Experiencing Heart Disease At A Younger Age?

"Research has shown that heart disease is on the rise in people under 40 across the country and I've seen several examples within my office," Hallow said. "Just within the past two months, I've seen three people come to the ER with symptoms of having a heart attack.

"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."

What Types Of Heart Disease Are Affecting Young Adults?

Types of heart disease that can affect the 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. "Think about the heart as a muscle itself which needs blood supply, so the coronary arteries are the arteries that give the muscle of the heart blood flow. With coronary artery disease, complications arise with the vessels feeding the heart muscle blood supply." 

Hallow said that while there are other types of heart disease, such as heart failure and heart rhythm disorder, coronary artery disease is the most common heart disease that she sees in her patients, as it's common across the United States.

Heart attacks are also on the rise in adults in their 20s and 30s. Of adults under age 50 who have heart attacks, 1 in 5 is under the age of 40, reports the American College of Cardiology.

Does Heart Disease Have Any Warning Signs Or Symptoms?

While heart disease symptoms may vary per patient, the major symptoms of heart disease, such as a heart attack, include:

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

Hallow said women can present completely different heart attack symptoms.

"I think it's a demographic that's not focused on enough for heart disease," she said. "Women can show up to the ER feeling nauseous, vomiting, flu-like symptoms, even diaphoretic or sweaty."

Research shows that women may even experience discomfort in their arms, shoulders, jaw, neck and back as a potential sign of a heart attack.

"Once a patient shows up with these symptoms, we send them straight to the cath lab and start treatments," Hallow said. "So not all women are going to experience that chest pain, the tightness or the tingling down the arm. They may present completely different symptoms."

How Can Heart Disease Be Impacted By Lifestyle Choices?

While genetics can play a role in heart disease, a person's overall lifestyle choices and quality of life can increase their risk.

"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. 

Another health concern that can be reflected in family history is untreated high blood pressure, which significantly impacts heart health. 

"Increasing blood pressure is way more common than we think," Hallow said. "One in four young adults from the ages of 20 to 44 have high blood pressure and they have no idea because high blood pressure is called the silent killer." 

"Many people don't know they have high blood pressure," Hallow said. "Typically, they don't get symptoms until it's too late. So it's crucial for people to get in the routine of seeing a primary care doctor yearly to get checked."

How Can Stress Lead To High Blood Pressure?

"High levels of stress are definitely associated with high blood pressure," Hallow said. "So when you're under stress, your blood pressure goes up because your body inherently secretes a hormone called cortisol which eventually leads to an increased heart rate." 

Even though stress can impact your blood pressure and heart rate, research has not confirmed that stress can cause blood pressure to rise for long periods. The primary risk between stress and blood pressure is the ways that a person decides to respond to their stress.

"Stress can keep you up at night," Hallow said. "So if you have insomnia or get five or fewer hours of sleep consistently, studies show that you may be associated with a 69% increase in having a heart attack." 

"I feel that the younger generation is at higher stress levels between work, kids and relationships," Hallow said. "Life's hard, so people might turn to unhealthy coping mechanisms to manage the stress. We don't want people turning to tobacco, drugs, alcohol, as it's just adding fuel to the fire."

There are healthier ways to manage your stress, including:

• Deep breathing
• Yoga
• Regular exercise
• Sleep
• Schedule management
• Writing

"Bringing awareness to mental health is an opportunity to help heal patients," Hallow said. "People are realizing how much more stress and anxiety they face each day. Still, if it's not or it's not appropriately managed, then it may increase your risk for heart disease too."

How Can Younger People Improve Their Heart Health?

Hallow said that there are 5 areas that patients should focus on to maintain their heart health.

Body Weight

"Out of the top five, maintaining an ideal body weight is one of the most important to keep up with your heart health," Hallow said. 

More than 70% of U.S. adults are living with an unhealthy body weight, according to the American Heart Association's 2025 report.

Hallow explained that body weight can quickly be associated with health conditions, including diabetes and high blood pressure, which can lead to heart diseases, such as heart failure and even heart muscle injury.

Daily Exercise

"Number two, daily exercise," Hallow said. "The guideline is 30 minutes a day, five days a week, or 150 minutes weekly. While many see exercise as a method only to lose weight and look good, it's also a way to live a healthy, long life and have good cardiovascular health."

Diet

"Number three, dieting," Hallow said. "Don't restrict yourself from everything because then you're going to again have that unhealthy relationship with food. Prioritize foods you enjoy that cover your needs for whole foods, fruits and vegetables."

Alongside picking foods that align with good heart health, watching your food intake is essential. Eating fewer calories than your body needs can assist with losing weight and seeing results from exercise. 

Sleep

"Getting adequate sleep every night should also be a priority to maintain a healthy heart," Hallow said.

Research shows that a lack of sleep can relate 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.  

Avoid Tobacco And Vaping

"One of the most important topics regarding heart health right now is avoiding the use of tobacco," Hallow said. "With the trend of vaping and the high accessibility of tobacco, younger people are risking their heart health."

Hallow said that in 2022, studies showed that 16.5% of high school students used some tobacco product. Among the available types, e-cigarettes were most commonly used within their age group. 

"These tobacco products have several health detriments, including its effects on cholesterol," Hallow said. "It lowers your good cholesterol and increases your arteries to have that bad cholesterol build-up."

"Alongside maintaining a healthy weight, exercising, avoiding tobacco, sleeping well and dieting, it's also crucial to schedule regular checkups with your doctor as they can help treat and prevent conditions related to heart disease," Hallow said.