Young heart health — what to do in your 20s, 30s and beyond

You're never too young to take an active approach to your heart health.

Why it's important: Heart disease is the leading cause of death in the United States, accounting for 1 in every 5 deaths in 2021.

• Many of those deaths are preventable with lifestyle choices.

The positive news: The earlier you adopt a heart-healthy lifestyle, the better. Novant Health walked us through three steps to understanding and practicing good cardiovascular health.

Step 1: Assess your heart health

What does it mean to have a healthy heart? Schedule a primary care appointment and have the following metrics checked. If your numbers are off from the recommended levels listed below, talk to your provider about how you can begin to manage your problem areas.

• Blood pressure: 120/80
• Blood sugar: 100 mg/dL (if you've fasted before your appointment)
• Cholesterol: Talk to your provider about what your goals should be. Have your total cholesterol and "good" (HDL) cholesterol checked.
• Body mass index: 25

Step 2: Know your risk factors

By knowing your risk factors, you'll better understand how to manage your heart health for years to come. Some factors are out of our control, but others are manageable through lifestyle changes or medical treatment.

Risk factors you can control include:

• High blood pressure
• Smoking
• High cholesterol
• Lack of exercise
• Unhealthy diet high in sodium, saturated fats, trans fat and cholesterol
• Obesity or excessive weight
• Diabetes
• Excessive alcohol consumption
• Stress

You can't control these risk factors, but it's still important to know if they apply to you:

• Age — Adults aged 75+ have the highest risk of heart disease, according to the CDC.
• Race or ethnicity — People of color, including Black, Hispanic, American Indian, Asian and others, have increased risk of cardiovascular disease, according to the American Heart Association.
• Gender — Men have a higher risk of developing heart disease.
• History of heart attack or stroke.
• Family history of heart disease.

Evaluate your risk for heart disease by taking Novant Health's heart risk assessment. It only takes 5 minutes to answer a few questions and determine your next steps for a heart-healthy future.

Step 3: Take action

Now that you know where you stand, it's time to adopt heart-healthy lifestyle practices.

Here's how: These five actions are extremely impactful toward cardiovascular longevity.

1. If you use tobacco or smoke — stop. This increases your risk of heart disease and stroke significantly, and lifelong smoking shaves years off your expected lifespan.
2. Adopt a healthy diet. Consider trying the Mediterranean Diet, which emphasizes eating fish, fruits, vegetables, nuts and whole grains.
3. Make exercise a part of your routine. You only need 30 minutes of movement a day, five days a week to seriously improve your heart health. Things like a brisk walk, a bike ride or a game of tag with your kids all count.
4. Don't stress. The reality of your heart disease risk—and the changes you need to make to reduce it—can feel overwhelming, but don't shut down. Accept that change takes time, and surround yourself with a support system of friends, family and mentors who can help you. Find an outlet that lets you offload stress, and celebrate little wins every day.
5. Get some rest. Recovery is just as important for heart health as exercise is. Try to get seven to eight hours of sleep every night.

Your partner in long-term heart health

The positive news: Taking an active, educated approach to your heart health is a life-changing endeavor, and you don't have to do it alone.

Wherever you are in your journey — from determining your heart health risk factors to managing and treating them — Novant Health has heart experts and primary care physicians you can rely on to keep your heart healthy for life.

• Plus, plus, plus: Should a heart event occur, Novant Health is equipped with the latest diagnostic tests, treatments and rehabilitation programs to get you back on your feet.

Take Novant Health's heart risk assessment.