People Get Heart Disease Younger Than Ever Before
Table of Contents
- People Get Heart Disease Younger Than Ever Before
- Reason 2: Trending Diets
- Reason 3: The Rise in Childhood Obesity
- Reason 4: People Don’t Prioritize Fiber (Or Know Where to Get It)
- Reason 5: Too Many Processed Foods
- Reason 6: Too Little Exercise and Sleep
- 5 Tips to Improve Heart Health
- 1. Eat More Fruits, Vegetables, and Other Fiber-Rich Foods
- 2. Stick to Evidence-Based Diets
- 3. Get Active and Limit Screen Time
- 4. Reset Your Sleep Habits
- 5. Be Mindful of Processed Foods
- About the Experts
People Get Heart Disease Younger Than Ever Before
The USDA has documented a steady decline in the consumption of fruits and vegetables. Between 2003 and 2013, the average American’s total intake of fruits and vegetables decreased from 299 pounds to 272 pounds per person (USDA Data).
Dr. Belardo emphasizes, “We know from research that a whole food, plant-based diet significantly lowers your risk of heart disease.” Numerous studies support this association. For instance, a 2021 meta-analysis published in Nutrients revealed that adherence to a plant-based diet correlates with a reduced risk of cardiovascular disease (PubMed).
Other recent research supports these findings:
- A 2023 study in JAMA Network Open highlighted that plant-based diets are linked to lower mortality and fewer cardiovascular events (JAMA Network Open).
- A study published in the International Journal of Environmental Research and Public Health in 2023 suggests that vegetarian or vegan diets may reduce cardiovascular mortality and extend longevity (PubMed Central).
- In 2019, the Journal of the American Heart Association reported that middle-aged adults who follow a plant-based diet experience significantly lower risks of heart disease and all-cause mortality (PubMed).
In essence, consuming a diet rich in fruits, vegetables, and whole grains – all key components of a plant-based regimen – can be an effective strategy in combating the rising epidemic of heart conditions in young adults.
Reason 2: Trending Diets
Social media platforms have made nutrition trends more popular than ever. According to a MyFitnessPal survey, most Millennials and Gen Z users find nutrition advice on platforms like TikTok, with 57% admitting they are influenced by these trends.
However, many popular diets circulating online lack the backing of scientific research. “Diets like the carnivore diet and high-saturated-fat ketogenic diets are particularly concerning,” Dr. Belardo warns. The American Heart Association itself advises that saturated fats should make up less than 6% of your daily calories because these fats raise “bad” cholesterol levels (American Heart Association).
To better manage your saturated fat intake, consider using food and nutrition tracking apps which can simplify daily monitoring and gradual reduction.
Reason 3: The Rise in Childhood Obesity
When people begin carrying extra weight early in life, it can have lasting impacts on cardiovascular health. Children with obesity often exhibit early signs of heart disease, including increased arterial stiffness and early atherosclerosis (Research Journal Article, Science Direct).
Over the past 30 years, childhood obesity rates have more than doubled in children and tripled in adolescents (PubMed Central). As of now, the prevalence of obesity among U.S. youths is around 19.7% (CDC).
“We’re seeing kids as young as elementary age with heart disease markers,” states Erin Palinski-Wade, RD, CDCES, and MyFitnessPal scientific advisor. Maya Feller, MS, RD, CDN, also emphasizes that the readily available processed foods loaded with added sugars, salts, and unhealthy fats contribute significantly to this issue.
These troubling statistics underscore the urgency of fostering healthy eating habits early in life to stave off premature cardiovascular problems.
Reason 4: People Don’t Prioritize Fiber (Or Know Where to Get It)
Although fiber isn’t the most glamorous nutrient, its benefits are well-documented. It aids in digestion, cholesterol management, and overall heart health. Unfortunately, many individuals struggle to properly incorporate fiber into their diets.
Surveys conducted by MyFitnessPal reveal that many users associate fiber solely with bowel movements rather than acknowledging its significant health benefits. For example, misconceptions exist about the fiber content in foods like oatmeal and beans.
Research shows that diets high in fiber can reduce the risk of dying from any cause by up to 23% (Harvard Health Blog), and multiple studies have linked increased fiber consumption with a decrease in heart disease risk (JAMA Internal Medicine, Clinical Nutrition Journal).
Dr. Belardo notes, “Dietary fiber has well-documented benefits, including lowering cholesterol levels. High-fiber diets are also associated with a lower risk of developing coronary heart disease, stroke, and hypertension.” Yet, an estimated 95% of American adults fail to meet their daily fiber requirements (British Journal of Nutrition).
Reason 5: Too Many Processed Foods
Processed and ultra-processed foods have become a major part of the modern American diet. Studies show that the consumption of ultra-processed foods increased from 53.5% to 57.0% of total caloric intake between 2001 and 2018 (PubMed).
Dr. Belardo explains that diets rich in refined carbohydrates, sodium, and saturated fats – all common in ultra-processed foods – are associated with conditions such as hyperlipidemia, Type 2 diabetes, hypertension, and inflammation. Each of these factors is a precursor to cardiovascular disease (SAGE Journals, PubMed, RSC Publishing, MDPI, CDC, IJC Scardiol).
This surge in consumption of processed food plays a significant role in the increasing prevalence of heart disease among the younger population.
Reason 6: Too Little Exercise and Sleep
Physical activity is crucial for a healthy heart. The American Heart Association recommends at least 150 minutes of exercise per week (AHA Guidelines), yet only about 20% of adults meet these standards.
The reliance on digital devices has contributed to a sedentary lifestyle. Data from GilPress reveals that the average American spends more than seven hours a day in front of a screen (GilPress), a habit that not only limits physical activity but also disrupts sleep patterns. Studies link prolonged sedentary behavior with poor sleep quality (Wiley Online Library).
“High stress levels and poor sleep habits can also contribute to elevated blood pressure,” explains Palinski-Wade (SPIE Digital Library, JACC).
5 Tips to Improve Heart Health
Simplifying your approach to heart health may be easier than you think. Experts agree that small, sustainable changes in your daily routine – what you eat, how you move, and even how you sleep – can significantly reduce your risk of cardiovascular issues. Below are five actionable tips that can help pave the way for a healthier heart.
1. Eat More Fruits, Vegetables, and Other Fiber-Rich Foods
Research shows that individuals who follow a plant-based or plant-predominant diet have a 24% lower risk of developing ischemic heart disease and a 25% lower risk of coronary heart disease (PMC Article). Aim for at least 28-35 grams of fiber per day – about the equivalent of one apple’s worth of fiber. This simple adjustment can play a significant role in managing cholesterol levels and reducing your heart disease risk.
2. Stick to Evidence-Based Diets
Rather than following the latest fad diets, focus on evidence-based dietary patterns. Diets such as the Mediterranean, DASH, and plant-based diets have been widely endorsed by health professionals and organizations for their proven benefits in maintaining a healthy heart. They offer flexibility while ensuring that your diet meets the nutritional needs necessary for lowering heart disease risk.
3. Get Active and Limit Screen Time
Break up long periods of inactivity by incorporating small bouts of exercise throughout your day. Increasing your daily steps – even by an extra mile (about 2,000 steps) – can have a dramatic effect on your heart health. Reducing screen time also encourages more movement and helps create healthier sleep routines.
4. Reset Your Sleep Habits
Good sleep is essential for heart health. Avoid heavy meals close to bedtime and limit foods that disrupt sleep, like caffeine and alcohol. Consider sleep-friendly foods such as tart cherries, kiwifruit, and fatty fish. Establish a consistent sleep schedule and create a calm, dark environment to improve both the quality and quantity of your sleep.
5. Be Mindful of Processed Foods
Since processed foods are often high in unhealthy fats, sugars, and sodium, reducing their consumption can have a positive impact on your cardiovascular health. Stay hydrated to help control appetite and boost energy, and try prepping healthy, heart-friendly meals in advance. Small steps such as these will ultimately support sustainable, long-term healthy eating habits.
About the Experts
Danielle Belardo, MD is a preventive cardiologist, MyFitnessPal Scientific Advisor, and the founder of Precision Preventive Cardiology. She also chairs the American Society for Preventive Cardiology Nutrition Committee.
Maya Feller, MS, RD, CDN is a MyFitnessPal Scientific Advisor who specializes in the provision of culturally responsive nutrition therapy for cardiovascular disease, diabetes, mood disorders, and disordered eating.
Melissa Jaeger, RD, LD serves as the Head of Nutrition for MyFitnessPal. She holds a Bachelor of Arts in Nutrition (DPD) from the College of Saint Benedict and completed her dietetic internship at Iowa State University.
Erin Palinski-Wade, RD, CDCES is a MyFitnessPal Scientific Advisor with expertise in managing blood sugar levels and Type 2 diabetes through an additive approach to nutrition.
