Heart disease is the number one killer of Americans, but it is no longer a problem that only affects the elderly. A worrying trend shows that cardiovascular disease is increasing among young people.
“Young people cannot be invincible” when it comes heart health, said Dr. Danielle Belardo. She is a preventive cardiologist who is a member of the MyFitnessPal Scientific Advisory Board.
There are many factors that contribute to the rise in cardiovascular disease among young people. She explained that obesity, sedentary behaviors, and a diet high in ultra-processed food are key factors.
Over the last decade, heart failure deaths in people under 45 years of age have increased by 906%. Stroke rates among people aged 18-44 have also increased nearly 15%. The overall rate of heart attacks decreased in 2019, but the rate among young people increased by 66%. 20% of heart attacks occur in people under the age of 40.
A study has found that lifestyle changes can reduce the risk of heart disease by over 80%.
Melissa Jaeger is the head of nutrition for MyFitnessPal. She and members of the scientific advisory board discuss the main reasons why heart disease is increasing among young people. They also offer some tips to reduce heart disease risk.
Reason 1 : Not eating enough plant based foods
The U.S. Department of Agriculture has released data that shows Americans’ fruit consumption is declining. Between 2003 and 2013, the total fruit and vegetables per capita fell from 299 pounds down to 272 pounds.
Belardo stated that “research shows a healthy diet of whole plant foods can reduce the risk for heart disease”.
Numerous studies have shown a link between a plant-based diet and lowered risk of cardiovascular disease (CVD), as well as mortality.
“Plant-based dietary patterns not only reduce the risk of cardiovascular disease, but they also promote health and longevity.” Belardo said that by increasing our intakes of fruits and veggies, we can provide necessary nutrients to our bodies while reducing the reliance on processed food.
Reason 2 : Influence of popular diet trends
Belardo said, “We know that social media diet trends can easily attract people. Especially when they are widely distributed on platforms such TikTok.”
She warned that “many young people will be influenced by these dietary trend, but many lack scientific support and could even be harmful for heart health.”
Belardo said that diets such as the raw meat diet or the ketogenic diet high in saturated fats are particularly dangerous.
Reason 3 – Growing childhood obesity rates
Palinski Wade said that early weight gain can have a negative impact on heart health.
She said that children as young as elementary school age show signs of heart disease.
Reason 4: Inadequate Fiber Intake
Fiber is not the most attractive nutrient but research has shown that it offers major health benefits.
Belardo said that studies show that people who consume the most fiber are at a lower risk of dying from any cause than people who consume the least fiber.
Reason 5 : Too many processed food
Belardo noted that the rise in heart disease among young people is partly due to the increased consumption of ultra-processed food.
Reason 6 : Lack of sleep and exercise
Palinski Wade said that people are now more sedentary due to the conveniences of modern life and their reliance on digital technologies.
5 Tips to Improve Heart Health
1. Eat more fruits, vegetables, and other fiber-rich foods
Belardo stated that people who follow a plant-based, or plant-based, diet are 24 percent less likely to suffer from ischemic heart diseases and 25 percent less likely to suffer from coronary heart disease.
2. Follow an evidence-based dietary pattern
Belardo recommended that you adhere to a dietary pattern based on evidence, such as the Mediterranean Diet, DASH Diet, or a plant or plant-based diet.
3. Reduce screen time and increase exercise
Palinski Wade advised: “Try to do a little exercise every day.”
4. Reset your sleep patterns
Palinski Wade said that it is best to avoid eating heavy meals before going to bed, and limit caffeine and alcohol.
5. Watch out for processed foods
Palinski Wade advises that staying hydrated can help to control appetite and boost your energy.
By making simple lifestyle adjustments, we can reduce our risk of developing heart disease. Every small change has a positive impact. Find your own path to happiness and health in the new.
