Young people’s heart attacks have five main causes:

1. Sedentary lifestyle: A lot of young adults spend a lot of time in front of screens, which discourages them from moving about. This inactivity raises the risk of heart disease and heart attacks by decreasing cardiovascular fitness and by causing weight gain, high blood pressure, and elevated cholesterol. Maintaining heart health requires regular physical activity; experts advise at least 150 minutes of moderate-intensity aerobic exercise each week, such as swimming, cycling, jogging, or brisk walking. Strength training activities can also enhance metabolic and cardiovascular health and lower the risk of heart attacks in young individuals when done twice a week.

2. Poor diet: Heart health is greatly influenced by nutrition. Regretfully, a lot of youth consume large amounts of sugar, bad fats, processed meals, and salt. The fast-food culture and hectic lifestyles have made people dependent on quick, low-nutrient meals. Foods heavy in trans and saturated fats, which are frequently found in processed and fried foods, cause the arteries to shrink and become narrower due to atherosclerosis, which limits blood flow to the heart. Heart attacks may eventually result from this. Whole, unprocessed foods like fruits, vegetables, whole grains, lean proteins (like chicken, fish, and legumes), and healthy fats (such those found in avocados, nuts, and olive oil) should be the main components of a diet that promotes heart health. Cutting back on sugar-filled beverages, fast food, and high-sodium foods is essential to minimizing the risk of heart disease. Including meals high in antioxidants and fiber can help lower inflammation and improve cholesterol.

3. Smoking: Among young people, smoking—including vaping with e-cigarettes—remains one of the biggest risk factors for heart disease. Atherosclerosis, or the accumulation of lipids, cholesterol, and other chemicals in artery walls, is accelerated by smoking and results in constricted arteries and decreased heart blood flow. The risk of a heart attack is raised by the chemicals in tobacco smoke, which cause direct damage to the lining of blood vessels. Even though vaping is sometimes wrongly seen as a safer option, it still releases dangerous chemicals that are bad for heart health.

4. Chronic stress: Because of social constraints, work demands, financial hardships, and academic pressures, young adults are increasingly experiencing chronic stress in today’s fast-paced and competitive society. The stress chemicals cortisol and adrenaline are released when there is ongoing stress. Elevated hormone levels have the potential to damage artery walls, increase blood pressure, and cause inflammation over time, all of which increase the risk of heart attacks. Stress frequently results in unhealthy coping strategies including binge eating, drinking alcohol, smoking, and getting too little sleep, which increases the risk. Heart health requires effective stress management. Stress reduction techniques include mindfulness, meditation, yoga, and regular exercise. It’s also critical to prioritize rest and self-care and to keep a healthy work-life balance.

5. Diabetes and obesity: Being overweight, especially in the abdomen, increases the risk of heart disease and is more common in younger people. Insulin resistance—a condition in which the body’s cells fail to react to insulin as intended—is frequently brought on by obesity and can result in elevated blood sugar levels and Type 2 diabetes. Heart disease is greatly exacerbated by diabetes and fat. High blood sugar and insulin resistance raise blood pressure, aggravate blood vessels, and aid in the accumulation of plaque in arteries, all of which increase the risk of heart attacks. Young people should embrace a healthy lifestyle that includes regular exercise and a balanced diet in order to fight obesity and prevent diabetes. Maintaining a healthy weight can be facilitated by cutting back on processed snacks, sugary foods, and harmful fats and by emphasizing nutrient-dense, whole foods. Frequent blood sugar monitoring can help in the early detection and treatment of diabetes-related cardiac problems, particularly in high-risk individuals.