Heart disease has long been the leading cause of death in America, but it is now increasingly affecting younger individuals as well. “Younger individuals are not immune to heart health issues,” says Dr. Danielle Belardo, a preventive cardiologist and member of the MyFitnessPal scientific advisory board. Factors contributing to the rise in cardiovascular conditions among young people include obesity, lack of physical activity, and diets high in ultra-processed foods.
Recent data shows that nearly half of all adults have high blood pressure, with 41% unaware of their condition. Over the past decade, heart failure deaths in those under 45 have surged by 906%, while strokes among 18-44-year-olds have increased by nearly 15%. Although overall heart attack rates have decreased since 2019, there has been a 66% increase in heart attacks among young adults, with 20% of cases occurring in individuals under 40.
However, there is hope as one study suggests that making significant lifestyle changes can reduce the risk of cardiovascular disease by more than 80%. MyFitnessPal consulted with nutrition expert Melissa Jaeger, RD, LD, and members of its Scientific Advisory Board to identify reasons behind the uptick in heart conditions among young people and offer tips to lower the risk of heart disease.
Reason 1: Inadequate Consumption of Plant-Based Foods
USDA data reveals a decline in fruit and vegetable intake in the United States over the years. According to Dr. Belardo, evidence from studies indicates that a healthy whole food, plant-based diet can lower the risk of heart disease. Numerous studies support the association between plant-based diets and reduced risks of cardiovascular disease and mortality.
Recent research includes a meta-analysis published in 2021 in the journal “Nutrients,” a 2023 study in the UK involving over 126,000 individuals published in JAMA Network Open, and a 2019 study in the Journal of the American Heart Association. These studies emphasize the benefits of plant-based diets in reducing the risk of heart disease and mortality.
Reason 2: Influence of Trending Diets
While social media platforms like TikTok may offer nutrition advice, it is important to be cautious about following popular diet trends. A survey by MyFitnessPal found that a large percentage of millennials and Gen Z users on TikTok are influenced by nutrition trends they encounter. However, many of these fad diets lack scientific backing and may not be beneficial for heart health.
Diets such as the carnivore diet and high-saturated-fat ketogenic diets are examples of trends that may not align with heart-healthy practices. It is essential to prioritize evidence-based dietary choices rather than succumbing to potentially harmful health trends promoted on social media.
Belardo emphasizes the importance of limiting saturated fat intake to less than 6% of total calories to reduce the risk of heart disease. Tracking daily saturated fat consumption can be challenging, but using food and nutrition tracking apps can simplify the process and aid in gradual reduction over time.
Childhood obesity has significantly increased over the past three decades, with detrimental effects on heart health in young individuals. Early signs of heart disease are prevalent in children with obesity, such as arterial stiffness and changes in heart structure. The availability of unhealthy foods high in added sugars, salts, and saturated fats contributes to this issue.
Many people overlook the importance of fiber in their diet, unaware of its numerous health benefits. Research indicates that high fiber intake can reduce the risk of heart disease and mortality. However, most Americans fall short of the recommended daily fiber intake, highlighting the need for better education on fiber-rich food sources.
The rise in consumption of processed and ultra-processed foods is linked to the increasing prevalence of heart conditions among younger individuals. Studies show a notable increase in the consumption of ultra-processed foods, which can have negative implications for heart health. Experts recommend reducing reliance on processed foods for better heart health outcomes.
“Belardo states that diets high in refined carbohydrates, sodium, and saturated fats are linked to hyperlipidemia, Type 2 diabetes, hypertension, and inflammation, all of which are precursors to cardiovascular disease.
Reason 6 for heart health concerns insufficient exercise and sleep. The American Heart Association advises a minimum of 150 minutes of heart-rate-raising exercise per week, but only 20% of individuals meet this recommendation. Many people struggle to stay active due to excessive screen time and reliance on digital devices, leading to a sedentary lifestyle.
Prolonged sitting and lack of physical activity can disrupt sleep patterns, as shown in a study linking sedentary behavior to increased likelihood of sleep issues. Stress can also impact sleep quality and contribute to elevated blood pressure levels, according to Palinski-Wade.
Improving heart health can be simple. Making mindful choices in diet, exercise, and sleep habits can significantly reduce the risk of heart disease. Small, sustainable changes can lead to long-term benefits. Here are five tips to support heart health:
1. Increase consumption of fruits, vegetables, and fiber-rich foods. Plant-based diets are associated with a lower risk of heart diseases due to their fiber content. Aim for 14 grams of fiber per 1,000 calories consumed daily.
2. Follow evidence-based dietary patterns like the Mediterranean, DASH, or plant-based diets. These approaches are flexible and effective.
3. Engage in physical activity and reduce screen time. Incorporate small bouts of movement throughout the day and gradually increase daily steps.
For more detailed guidance on improving heart health, consider consultation with healthcare professionals.”
4. Reset Your Sleep Habits
When it comes to sleep, what and when you eat matter just as much as what’s on your plate. “Avoid heavy meals close to bedtime, limit sleep-disrupting foods like caffeine and alcohol, and focus on sleep-friendly options like tart cherries, kiwifruit, and fatty fish to support better rest and overall health,” says Pallinski-Wade. “Setting yourself up with a consistent sleep schedule and creating habits for healthy sleep, such as removing electronics before bed and having a quiet and dark environment to sleep in, can help to improve both quality and quantity of sleep, too,” she adds.
5. Be Mindful of Processed Food
There’s no magic bullet for cutting back on processed foods—they’re everywhere. But small positive things can help you be more mindful. One example is to “stay hydrated,” as suggested by Pallinski-Wade. “It can help to curb appetite and boost energy.” You can also make it easier for your future self to choose an unprocessed alternative. “Prepare heart-healthy meals like soups, stews, or grain salads in advance to make nutritious choices just as convenient as processed foods,” suggests Belardo.
This story was produced by MyFitnessPal and reviewed and distributed by Stacker.
