Heart Health for a New Generation: Advice and Tips

Understand Your Heart Health

The heart is a muscular organ that pumps blood throughout the body. A heart attack occurs when blood flow to part of the heart muscle is significantly reduced or blocked. In many cases, this happens because a coronary artery develops atherosclerotic disease and a blood clot forms after plaque disruption. Other causes are also possible [1].

Heart attacks in younger people can have different contributing factors from person to person.

Congenital Heart Conditions

Congenital heart disease refers to structural abnormalities of the heart or major blood vessels that are present from birth. Some congenital conditions can affect heart function or circulation and may require lifelong follow-up. However, congenital heart disease should not be described as a common or direct cause of myocardial infarction in young people. If someone has a known congenital heart condition, their cardiovascular care should be individualised according to the specific diagnosis.

Lifestyle and Cardiovascular Risk

Some cardiovascular risk factors can develop during adolescence and young adulthood.

These include:

• Tobacco use
• High blood pressure
• Unhealthy dietary patterns
• Physical inactivity
• Excess body weight
• Diabetes or abnormal blood glucose
• Unfavourable cholesterol levels

These factors can contribute to cardiovascular risk over time, but having one factor does not mean a young person will develop a heart attack.

Eat a Balanced Diet

Eating patterns established during adolescence and early adulthood can influence long-term cardiovascular health.

A balanced diet can include the following items:

• Whole grains and other minimally processed grains
• Vegetables and fruits
• Pulses, beans, and other plant proteins
• Nuts and seeds
• Fish or other appropriate protein sources
• Unsaturated sources of fat
• Adequate dietary fibre

It can also help to limit frequent intake of highly processed foods, excess added sugars, excessive salt, and foods high in saturated or trans fats.

For Indian families, practical choices can include dal, vegetables, whole-grain roti, brown or minimally processed rice, fruits, nuts, seeds, and home-cooked meals. No individual food can guarantee protection from a heart attack. Overall dietary patterns matter more than relying on a particular “heart-protective” food.

Move More, Sit Less

Regular physical activity supports cardiovascular fitness, bone health, muscle strength, mental wellbeing, and overall health. Activity recommendations differ by age. For children and adolescents, international guidelines generally recommend at least 60 minutes of moderate-to-high physical activity each day, including muscle-strengthening activities on several days each week [2].

Young adults can benefit from regular aerobic and muscle-strengthening activity according to their health and fitness level. Adults are generally advised to accumulate at least 150 minutes of moderate-intensity aerobic activity per week, or an equivalent amount of more vigorous activity, along with muscle-strengthening activities on at least two days per week [2].

Examples include:

• Walking
• Cycling
• Swimming
• Running
• Dancing
• Sports
• Strength training

People with known heart disease, significant symptoms, or other medical conditions may need individual advice before starting vigorous exercise.

Maintain a Healthy Weight

Body weight is one factor linked to cardiovascular and metabolic health, but it should not be the only measure of health. For young people, healthy growth and development are particularly important. Teenagers should not follow restrictive diets or attempt rapid weight loss without appropriate professional guidance.

Try to maintain the following habits:

• Eating regular, balanced meals
• Choosing nutrient-rich foods
• Staying physically active
• Getting adequate sleep
• Less consumption of highly processed foods and sugary drinks

For adults, weight-management goals should be individualised according to overall health rather than focusing only on a number on the weighing scale.

Say No to Smoking and Vaping

Avoiding tobacco is one of the most important steps young people can take for long-term cardiovascular health. Smoking contributes to cardiovascular disease by affecting blood vessels and increasing cardiovascular risk [3]. Nicotine-containing products, including many vaping products, are also not risk-free. Young people who do not use tobacco or nicotine products should avoid starting them. If you already smoke or vape and want to stop, doctors can help you identify appropriate strategies.

Also read: Alarming Rise in Cardiovascular Disease Among Young Adults: What You Need to Know

Manage Stress and Mental Health

Stress is a normal part of life, and young people may feel pressure from studies, work, relationships, finances, or other circumstances. Chronic psychological stress and mental-health conditions have been associated with cardiovascular risk, but the relationship is complex. Stress, anxiety, and depression should not be described as simple or direct causes of heart attacks.

Healthy ways of managing stress may include the following measures:

• Regular physical activity
• Adequate sleep
• Spending time with supportive people
• Relaxation or mindfulness practices
• Taking breaks from long screen use
• Seeking professional mental-health support when needed

Mental wellbeing is an important part of overall health, even without a diagnosed heart condition.

Get Enough Sleep

Sleep supports physical health, learning, mood, and daily functioning. Teenagers generally need more sleep than adults. The American Academy of Sleep Medicine recommends 8-10 hours per 24 hours for teenagers aged 13-18. Adults generally need at least 7 hours of sleep per night [4].

Helpful habits include:

• Keeping a consistent sleep schedule
• Reducing stimulating screen use close to bedtime
• Creating a comfortable sleeping environment
• Avoiding excessive caffeine late in the day

Discuss sleep problems with a healthcare professional, especially if they affect daytime functioning.