Expert Tips To Follow In Your 20s & 30s To Have A Healthy Heart Later in life 


Expert Tips To Follow In Your 20s & 30s To Have A Healthy Heart Later in life 

Did you notice that there has been a rise in the rate of occurrence of heart disease among young people? Most youngsters are under constant stress due to studies, work, or personal life. This gives rise to unhealthy diets and poor lifestyle conditions. Therefore, it is crucial to take care of your heart right from your 20s to prevent various cardiovascular diseases and promote overall health.

We spoke to our expert, Dr Prashant Pawar, Consultant-Interventional Cardiology, Fortis Hiranandani Hospital, Vashi, who listed various steps one can take in their 20s and 30s to promote their heart health.


The 20s and 30s are the crucial phase of life to set up a good routine and build a relationship with your primary care doctor. Learning the skills to maintain heart health during the early stages of life can optimise heart well-being throughout the later years of life.

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Factors Responsible For Unhealthy Heart Health Among Youngsters

Elevated Cholesterol 

An unhealthy diet and erratic eating patterns may lead to higher levels of cholesterol, which elevates the chances of heart disease and stroke. A sedentary lifestyle, lack of exercise, obesity, and high intake of sugar in the diet can be the cause of a stroke in the 20s and 30s.


A sedentary lifestyle can trigger high blood pressure. Young adults with slightly elevated blood pressure levels above the normal range are prone to experience heart-related issues in their later years. Therefore, one needs to check blood pressure levels regularly.

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Obesity not only increases the risk of a heart attack but can also cause various health issues. In extreme cases, it can even lead to a premature death as well. Therefore, one should always choose a healthy diet over an unhealthy one.

Preventive Measures To Promote Heart Health

Prioritise self-care

It might seem like self-care is more for your emotional well-being than your physical health, but the two are connected. Your heart benefits from simple self-care practices like going for walks, getting enough sleep, and preparing healthy meals.

Learn your family history 

It’s helpful to be aware of your family history of heart disease and other related information like blood pressure, high cholesterol, stroke, and diabetes.

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Exercise for 30 minutes daily, or even in three phases with 10-minute intervals, to improve your cardiovascular fitness.

Quit smoking 

Individuals who smoke between this age group are 2-4 times more susceptible to developing heart disease as compared to non-smokers.

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De Stress Yourself

It is better to offload stress with exercise, yoga, or social activities, rather than consuming alcohol, emotional eating, or binge-watching. Consider attending relaxation or anger-management classes to calm down. According to research conducted by researchers at Johns Hopkins, young males who frequently lose their temper are nearly three times as likely to acquire early heart disease and five times as likely to undergo a heart attack.

Regular health check-up 

Annual or routine health check-up is a great way to prevent heart disease & enable early diagnosis.


Getting older indeed raises your risk for heart disease. But even when you’re young, other risk factors might affect your heart health. You can prevent the risk of heart disease by following these measures and leading a healthy lifestyle.


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