Young Hearts: Understanding and Preventing Early Heart Disease
By StoryStudio on February 2, 2026
Most people assume being diagnosed with a heart condition or having a heart attack only happens to older adults. However, a troubling health trend has emerged in recent years: heart disease is increasingly affecting younger adults. Since 2019, there has been a startling increase in heart attack rates, up 66% among those aged 18 to 44. Every 33 seconds, someone in America dies of heart disease, according to the CDC, making it the nation's leading cause of death – and increasingly, its victims are getting younger.
“While traditionally associated with older age, unfortunately heart disease is no longer a distant threat for young people”, said Bilal Shafi, MD, Chief of Cardiovascular Surgery at Dominican Hospital. “We are treating cardiovascular conditions in patients in their 40s at an increasing rate.”
The good news for younger adults is that through awareness, lifestyle changes, and preventive measures as simple as going to your yearly physical, you can reclaim your heart health.
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SPONSORED BY DIGNITY HEALTH
To grasp why heart disease is affecting younger people, it's crucial to understand how it develops. Heart disease doesn't happen overnight – it's a gradual process that begins years before symptoms appear.
Despite their crucial role in providing the heart with blood, the three main coronary arteries are very narrow, typically just 3 to 4 millimeters wide making them highly vulnerable. Given their minimal space, any accumulation within these vessels can quickly become a serious problem.
The process often begins with inflammation throughout the body, which can be triggered by various factors, including smoking, stress, and poor diet. This inflammation damages the arterial walls, making them more susceptible to accumulating plaque – a mixture of cholesterol, calcium, and other substances.
Risk factors that can accelerate this process include:
Young adults can take meaningful steps to protect their heart health.
Learn More
Understanding How Heart Disease Develops
Today's younger generations face unique challenges their parents didn't encounter. Environmental factors like microplastics, which have been found in arterial plaques, and ultra-processed foods high in sodium and saturated fats contribute to increased cardiovascular risk.
The obesity epidemic plays a significant role, with rates climbing from 30% to 40% among 18 to 45-year-olds in the past decade. Access to healthcare remains a critical issue and mental health has also emerged as another crucial factor. Research shows people with depression have a 64% higher risk of developing coronary disease. “Our physical and mental well-being are very interconnected,” said Dr. Shafi.
The Modern Risk Landscape
The encouraging news is that young adults can take meaningful steps to protect their heart health. Sustainable lifestyle changes, rather than dramatic transformations, are often the most effective approach. Even small, consistent efforts can lead to lasting benefits for heart health.
Here are key preventive measures:
1. Regular Screening: Going to regular doctor's appointments, getting yearly cholesterol screens, and checking blood pressure can help catch problems early. This is true even if you haven’t had issues in the past. On average, we increase our blood pressure one point every year so as a result, hypertension is common even in someone who’s maintained normal blood pressure throughout their life.
Here are some screenings to keep in mind:
Taking Control of Your Heart Health
Unlike older adults, younger people with heart problems may experience symptoms that differ from typical presentations. It's important to recognize that heart disease doesn't always follow a textbook pattern, especially for women, who often present with less conventional signs. Watch for:
Warning Signs That Differ from the "Textbook"
The ultimate message is one of empowerment rather than fear. Approaching personal well-being not as a list of restrictions or obligations, but as a commitment to self-care, makes the journey more attainable. The key is making small, sustainable changes and staying attentive to your body's signals. By understanding the risks and taking proactive steps, young adults can protect their heart health and set themselves up for a healthier future.
Visit DignityHealth.org/DominicanHearts to learn more.
Looking Forward
Smoking accelerates atherosclerosis (plaque buildup) and makes blood more likely to clot
High blood pressure causes arteries to become stiffer and more damaged
Diabetes increases overall inflammation in the body
High cholesterol leads to faster deposit of fatty materials in the arteries
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Annual cholesterol screenings
Regular blood pressure checks
Diabetes screening (hemoglobin A1C tests)
For those with a family history of early heart disease, consider a coronary calcium score test
Women with a history of preeclampsia should ensure this is documented in their medical records, as it is increasingly recognized as a significant cardiovascular risk factor.
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Fill most of your plate with fresh fruits and vegetables
Choose whole foods over processed options
Include lean proteins, like white fish, Greek yogurt, eggs, and beans
Cook at home more often
Make sustainable changes rather than following fad diets
Being mindful of what goes in your body is what matters
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2. Movement Matters: Prioritizing movement can significantly benefit heart health, especially for desk workers. Simple strategies include utilizing a standing desk or taking short, five to ten-minute walks each hour. Aim for 30 to 40 minutes of purposeful exercise, four to five times weekly. Consistent effort is key, and even brief bursts of activity contribute positively to overall well-being.
3. Mindful Eating: Focus on whole foods, fresh produce and eating at home.
Here are some winning strategies:
4. Stress Management: The American Heart Association categorizes stress as a risk factor for heart disease. Regular meditation, stretching, or restorative yoga can help regulate your nervous system and reduce stress levels. These mindful practices work by activating the parasympathetic nervous system - often called the "rest and digest" mode - which maintains daily functions like resting heart rate, breathing rate, and metabolism. When practiced consistently, even just 10 to 15 minutes daily, these techniques can help lower cortisol levels, reduce muscle tension, and improve sleep quality. Together, these practices create a foundation for better stress resilience and emotional regulation throughout your day which in turn eases hypertension.
Decreased exercise capacity or unexplained fatigue
Shortness of breath during normal activities
Recurring "heartburn" during exercise
Jaw pain or neck pain that extends to the arm
Regular headaches or pressure in the temples
Feeling your heartbeat in your ears
Unexplained changes in energy levels
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Take our Heart Health Risk Assessment
Heart disease doesn’t happen overnight - it's a gradual process that begins years before symptoms appear.
Take our Heart Health Risk Assessment