Heart Health Tips for Young Adults

Heart health isn’t just an issue for older adults. Habits formed in your 20s and 30s can set the stage for long-term cardiovascular health. Even if you feel healthy, taking steps now can prevent high blood pressure, heart disease, or stroke later in life.

Know Your Numbers

Young adults should track key metrics: blood pressure, cholesterol, blood sugar, and body mass index (BMI). Many heart risks have no symptoms, so routine check-ups are essential for early detection.

Stay Active

Exercise protects your heart in multiple ways. Aim for at least 150 minutes of moderate activity weekly, like brisk walking, cycling, or swimming. Strength training two to three times a week also supports metabolism and cardiovascular fitness.

Eat Heart-Healthy Foods

A diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats (olive oil, nuts, fatty fish) helps maintain healthy cholesterol and blood pressure. Minimize processed foods, sugary drinks, and trans fats.

Avoid Tobacco and Limit Alcohol

Smoking is a leading cause of heart disease, even in young adults. Quitting dramatically reduces risk. Alcohol should be consumed in moderation, as excess intake can raise blood pressure and harm the heart.

Manage Stress and Sleep

Chronic stress and poor sleep can increase blood pressure and promote unhealthy habits. Prioritize 7–9 hours of sleep per night and use stress-reduction strategies like mindfulness, yoga, or exercise.

Know Your Family History

Genetics affect heart disease risk. If close relatives had heart attacks, strokes, or early high cholesterol, you may need earlier screening or preventive steps.

By tracking your numbers, staying active, eating well, and managing stress, young adults can build a strong foundation for a healthy heart. Simple habits now pay off for decades to come.

Reach Out to Summus

If you have questions about heart health, your family history, or ways to improve blood pressure or cholesterol, you can always reach out to Summus. We will connect you with a Summus MD who can review your family and medical history, discuss your labs or testing, and answer all your questions.