5 Tips For Keeping Your Heart Healthy In Your 20s And 30s
Unless it runs in your family, then your heart health is unlikely to be a cause of concern if you’re in your 20s and 30s. But, rates of heart disease are rising – particularly in the younger generations. Protecting your heart in your 20s and 30s is one of the best ways to protect yourself against heart disease or other heart-related issues later on in life.
Your 20s and 30s are a great time to set routines and create a good relationship with your body. Doing so means that, as you age, your body and most importantly your heart, are in good health. Most people in their 20s and 30s think they’re invincible because they’re young and so often just eat, drink and do what they want. It’s never too early to start looking after your cardiovascular health, but here are some tips you can use to start protecting your heart health, both for now and later on in life.
Learn Your Family’s Health History
We’re all different, but when it comes to health, often hereditary illnesses and diseases can sneak up on us when we’re least expecting it. Not enough families openly discuss their health history and you could be at a higher risk of contracting things such as cancer, heart and lung disease, simply because they run in your family.
It’s always good to get yourself checked out if a close family member has a condition which may be hereditary, but this is especially true when it comes to your heart. High cholesterol can play havoc with our heart health, and can affect things such as your resting heart rate and blood pressure. This then, in turn, puts you at greater risk of things such as strokes, heart attacks and other cardiovascular illnesses.
Exercise Regularly
You might be sick of being told that you need to get regular exercise and, hey, as a busy 20-30 year old, you might not have the time. But, regular exercise isn’t only important for your general health and fitness but has direct links with your heart health.
You don’t need to be running 5k three times a week – any physical activity, from walking your dog to cross-fit or even just taking the stairs can improve your heart health in the long-term. You should try to aim for 30 minutes of exercise a day, even if you do 3 rounds of 10-minute exercise throughout the day, but if you can’t do it every day, you should aim for at least 3-4 times a week. If you can, try and find a sport that you enjoy doing. This way, workouts won’t feel as difficult, as you’ll be doing something that you already enjoy.
Stop Smoking
A lot of people think that smoking in their 20s and 30s will have very little effect on their health in the long-term, especially as they got older. But, there are still plenty of risks associated with smoking in your 20s and 30s. Smoking can leave you with early-onset heart disease and irreversible damage to your heart and cardiovascular system. Smoking cigarettes, including e-cigarettes, can leave you two to four times more likely to develop heart disease later on in life.
Eat A Healthy Diet
Your diet has huge impacts on your overall health, not forgetting your heart health. Regularly eating junk and processed foods leave you at greater risk of heart problems, no matter your age, as they contain high levels of cholesterol and fat, which can directly affect your heart. Try to eat a healthy and balanced diet, packed full of fruits, vegetables, whole foods (such as nuts and seeds) and include a variety of protein, grains and wheat products too.
Fibre is also a good thing to eat regularly as it helps to capture cholesterol and you’ll also feel fuller for longer. Your body may also be lacking in essential vitamins and minerals, so speak to your doctor about taking supplements if this is the case – probiotic supplements, for instance, have been shown to benefit heart health in some way. Studies show you can reduce your cholesterol and prevent heart disease by just including a Lactobacillus probiotic supplement in your diet.
De-Stress
Relaxing can be hard, but in your 20s and 30s, it can feel like your always on the go. Take time out of your week to slow down and relax, especially if you find yourself feeling stressed regularly, as this will help your heart hugely. Stress doesn’t just lead to high blood pressure, but it can also trigger insomnia and other unhealthy behaviours, such as overeating, smoking and drinking. Whilst stress is unavoidable and a natural part of life, how you handle these stressors is up to you to control. Try to find an activity which eases your mind and stress levels, such as meditation, listening to a podcast or music or reading a book.
