When we think of heart disease, we often associate it with older adults. But cardiologists today are seeing heart issues emerge in people as young as their 30s, driven by stress, sedentary lifestyles, poor diets and lack of routine health checks. The truth is, your 30s are a critical decade to build a foundation for long-term heart health and prevention now can save your life later. In a conversation with Jagran English, Dr. Sanjeeva Kumar Gupta, Consultant, Dept of Cardiology at the CK Birla Hospital, Delhi listed five things that one should know in their 30s.

Things To Know About Heart Health In Your 30s

Heart Disease Doesn’t Wait For Old Age

Plaque buildup in arteries can begin in your 20s and by your 30s, high blood pressure, high cholesterol and insulin resistance may already be silently damaging your heart, even if you feel fine. These “silent killers” often go unnoticed until they result in serious complications like heart attacks or strokes.

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Your Lifestyle Now Matters More Than Ever

In your 30s, life may be busier than ever, but that’s no excuse to ignore your health. Cardiologists recommend:
* 150 minutes of moderate exercise weekly
* A diet rich in fruits, veggies, whole grains, lean proteins and healthy fats
* Avoiding smoking and limiting alcohol
* 7–8 hours of quality sleep nightly

Know Your Numbers

Annual check-ups are essential, even if you’re symptom-free. Ideal targets:
* LDL cholesterol: <100 mg/dL (or <70 mg/dL with risk factors)
* Blood pressure: <130/80 mm Hg

Manage Stress Actively

Chronic stress increases inflammation and blood pressure. Yoga, mindfulness, nature walks and exercise can all help.

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Don’t Ignore Warning Signs

Chest pain, palpitations, fatigue or shortness of breath, no matter how subtle should never be dismissed. In your 30s, prevention is powerful. Start early, stay consistent and protect your heart for decades to come.