Since the pandemic, heart attacks have increased a whopping 30% for Americans under the age of 45. While much of this dramatic increase is related to COVID-19 complications that affect the heart, the reality is that heart disease among younger people began to hike even before the pandemic began.

One report from the American College of Cardiology said that heart attacks among those 40 and younger have been rising 2% per year since 2009.

“It used to be rare to see anyone younger than 40 have a heart attack, but unfortunately that is changing,” said Dr. David Rzeszutko, vice president of clinical and medical operations at Priority Health. “We’re attributing that to an increase in sedentary lifestyles among the younger generations.”

A Duke University study points to widespread obesity, diabetes and hypertension as the culprit to the rising rates of heart disease among the younger population.

Despite all the medical advancements in the last century, millennials and Gen Zers are known to be less healthy than their parents and grandparents at the same age.

Factors contributing to this trend include changes in diet, increased screen time, less physical activity and environmental factors that result in childhood obesity that lingers into adulthood.

“There is expanding literature about how stress is up in younger folks contributing to hypertension and poor health choices like overeating in response to stress,” added Dr. Rzeszutko.

The good news is that the younger population doesn’t have to be a victim to this trend and can make crucial lifestyle changes that promote heart health, as well as increase longevity.

7 lifestyle changes to ensure heart health

1. Stay physically active: Aim for at least 30 minutes of moderate exercise, such as brisk walking, five times a week. Regular physical activity strengthens the heart and improves circulation.
2. Eat a balanced diet: Incorporate more fruits, vegetables, whole grains, lean proteins, and healthy fats like omega-3s. Avoid processed food, fast food, high sugar consumption and high fat foods.
3. Maintain a healthy weight: Keeping a healthy weight reduces the risk of heart disease. Track calories and determine the optimum calorie intake for your desired weight and stick to it.
4. Control blood pressure and cholesterol: Regular check-ups can help monitor these levels. High blood pressure and cholesterol are significant risk factors for heart disease.
5. Avoid smoking and limit alcohol: Smoking and excessive alcohol consumption can damage the heart and blood vessels. Avoiding these can dramatically reduce heart disease risk.
6. Get enough sleep: Aim for 7-9 hours of sleep per night. Good sleep is essential for overall health, including heart health.
7. Manage stress: Practice stress-reducing activities like meditation, yoga, or hobbies you enjoy. Chronic stress can negatively affect heart health.

While unhealthy habits may be catching up to millennials and Gen Z’ers, the upward trend for earlier heart attacks is completely reversible for those who want to make serious lifestyle changes.

“No one has to be a victim of this alarming heart disease uptick,” said Dr. Rzeszutko. “Lifestyle diseases are controllable by changing the unhealthy factors that are causing them.”