Causes of heart attacks: 5 main reasons for heart diseases in young adults, and how to fight back

Causes of heart attack: A sedentary lifestyle reduces cardiovascular fitness and contributes to weight gain, high blood pressure, and increased cholesterol levels, all of which heighten the risk of heart disease and heart attacks (Image: Canva)

A heart attack happens when blood flow to a part of the heart is blocked. The heart muscle needs oxygen-rich blood to work properly, and when it doesn’t get enough, the muscle starts to die. This blockage is usually caused by fatty deposits (called plaque) that build up in the arteries over time. If the plaque breaks open, it can cause a blood clot, which cuts off the blood supply to the heart, leading to a heart attack. Without quick treatment, a heart attack can be deadly.

Heart attacks used to be mostly a problem for older people, but lately, it's striking even young adults, says Dr Abhijeet Palshikar, Director, Cardiology, Sahyadri Super Speciality Hospital, Deccan Gymkhana, Pune. “This rise is concerning and calls for a deeper understanding of the reasons behind it and strategies for prevention of the same. Several factors, including unhealthy lifestyle habits along with sedentary lifestyle, too much stress, lack of sleep and also lifestyle diseases like diabetes and obesity, contribute to the disease," he adds.

Dr Palshikar shares 5 key causes of heart attacks in young people:

Sedentary lifestyle: Many young adults spend long hours sitting in front of screens, leading to a lack of physical activity. This inactivity reduces cardiovascular fitness and contributes to weight gain, high blood pressure, and increased cholesterol levels, all of which heighten the risk of heart disease and heart attacks. Regular physical activity is essential for maintaining heart health; we recommend at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, jogging, cycling, or swimming. Additionally, incorporating strength training exercises twice a week can further improve cardiovascular and metabolic health, reducing the risk of heart attacks at a young age.

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Unhealthy diet: Diet plays a critical role in heart health. Unfortunately, many young people consume high amounts of processed foods, sugars, unhealthy fats, and salts. The fast-food culture, combined with busy lifestyles, has led to a reliance on convenient but nutritionally poor meals. Foods high in trans fats and saturated fats, often found in fried and processed options, contribute to the buildup of plaque in the arteries (atherosclerosis), narrowing them and restricting blood flow to the heart. This can eventually lead to heart attacks. A heart-healthy diet should focus on whole, unprocessed foods like fruits, vegetables, whole grains, lean proteins (such as fish, chicken, and legumes), and healthy fats (like those found in olive oil, avocados, and nuts). Reducing the intake of sugary drinks, fast foods, and high-salt items is crucial in lowering heart disease risk. Incorporating foods rich in fiber and antioxidants can help improve cholesterol levels and reduce inflammation.

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Smoking and substance abuse: Smoking, including e-cigarettes (vaping), remains one of the most significant risk factors for heart disease in young people. Smoking accelerates atherosclerosis, the buildup of fats, cholesterol, and other substances in artery walls, leading to narrowed arteries and reduced blood flow to the heart. The chemicals in tobacco smoke directly damage blood vessel linings, increasing the likelihood of a heart attack. Vaping, often mistakenly considered a safer alternative, still delivers harmful chemicals that negatively impact heart health. Additionally, the use of recreational drugs is increasingly recognized as a trigger for sudden cardiac events, causing coronary artery spasms, raising blood pressure, and promoting dangerous heart arrhythmias. Quitting smoking and avoiding recreational drugs are among the most impactful steps young people can take to protect their heart health. Access to smoking cessation programs, counseling, and nicotine replacement therapies can effectively help young adults quit.

Chronic stress: In today’s fast-paced and competitive world, chronic stress has become common among young adults due to academic pressures, work demands, financial struggles, and social stressors. Chronic stress releases stress hormones like cortisol and adrenaline. Over time, elevated hormone levels can raise blood pressure, contribute to inflammation, and damage arterial walls, all increasing the risk of heart attacks. Stress often leads to unhealthy coping mechanisms such as overeating, alcohol consumption, smoking, and lack of sleep, further compounding the risk. Managing stress is essential for heart health. Practices like mindfulness, meditation, yoga, and regular physical activity can help reduce stress levels. Maintaining a healthy work-life balance and prioritising relaxation and self-care are also important. If stress becomes overwhelming or unmanageable, seeking professional help through counseling or therapy is recommended.

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Obesity and diabetes: Obesity, particularly abdominal obesity, is a significant risk factor for heart disease and is increasingly prevalent among younger populations. Obesity often leads to insulin resistance, where the body’s cells do not respond properly to insulin, causing high blood sugar levels and potentially leading to Type 2 diabetes. Both obesity and diabetes significantly contribute to heart disease. Insulin resistance and high blood sugar can damage blood vessels, contribute to plaque buildup in arteries, and increase blood pressure, all heightening the risk of heart attacks. To combat obesity and prevent diabetes, young people should adopt a healthy lifestyle that includes regular physical activity and a balanced diet. Reducing sugary foods, processed snacks, and unhealthy fats while focusing on nutrient-dense, whole foods can help maintain a healthy weight. Regular monitoring of blood sugar levels, especially for individuals at high risk, can aid in early detection and management of diabetes-related heart issues.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.