Heart disease has been largely viewed as a concern for older adults. While the risk of heart attack does increase with age, a troubling shift is underway: heart disease is becoming more common in adults under 40.
According to the American Heart Association, heart-disease-related hospitalizations among younger adults have increased by approximately 2% each year since 2018. Even more concerning, studies show that while only 1 in 10 heart attacks a decade ago occurred in adults aged 40 or younger, that number has now doubled to 1 in 5.
Why Is This Happening?
The driving force behind this trend can largely be summed up in one word: lifestyle. Several habits that are increasingly common among young adults significantly raise the risk of early heart disease:
- Prolonged sitting, excessive screen time, and chronic lack of sleep – studies suggest nearly 1/3 of Americans are sitting more than 8 hours/day and not getting enough sleep.
- High-stress jobs and poor work–life balance.
- Diets high in processed and ultra-processed foods - CDC data shows that nearly 55% of all calories consumed come from ultra-processed foods.
- Vaping and tobacco use: an estimated 20 million adults and 2 million youth currently vape, and approximately 10% of adults smoke cigarettes.
Over time, these factors contribute to obesity, high blood pressure, and diabetes appearing earlier in life. Today, nearly half of adults aged 20–44 have at least one major cardiovascular risk factor.
The Good Fight
Even when genetics play a role in heart disease risk, lifestyle choices remain a powerful tool for prevention.
Key strategies for individuals include:
- Eat for heart health by emphasizing whole foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats, while limiting added sugars and highly processed foods.
- Move more by combining aerobic exercise (walking, swimming, cycling) with strength training and flexibility or balance practices such as yoga or tai chi.
- Manage stress , limit screen time, and prioritize sleep by setting boundaries around work, creating consistent sleep routines, and practicing relaxation techniques.
- Know your family history and talk about heart health so younger generations understand their risks and the importance of prevention early in life.
Knowing Your Numbers
Regular monitoring is essential. In addition to routine checks of blood pressure, cholesterol, and blood sugar, certain imaging tests, such as a coronary calcium scan, can detect hardened plaque in the heart’s arteries. This information helps physicians better estimate heart disease risk and tailor preventive care to each individual.
A Final Thought
My main advice is simple: take a step back and assess your health and lifestyle choices. Awareness, prevention, and healthy habits can make a significant impact on your long-term health.
Dr. Douglas J. Hart is Director of Echocardiography at White Plains Hospital. He specializes in cardiovascular disease, echocardiography, and nuclear cardiology. For an appointment, call 914-849-4800.