Why it’s never too early to start protecting your heart

We worry about many things when we are young: our weight, fitness, appearance, energy and whether we still fit into the clothes we bought a few years ago.
Our heart is usually not high on the list. Most of us assume our heart is doing fine. It is beating, after all, and nothing seems to be complaining, so why worry about it?
Working in medicine has made me realise that heart health is not something we suddenly need to think about in our sixties. Cardiovascular risk factors can begin much earlier. This is not meant to frighten young people. We can do something now rather than wait until our hair turns grey and we suddenly treat our cholesterol result like an important exam result.
The heart, I have learned, remembers our habits, even the ones we would prefer it to forget. High blood pressure, abnormal cholesterol, diabetes, smoking and excess weight are important risk factors, and some are very quiet. You can feel healthy and still have high cholesterol or high blood pressure. You can be young and have diabetes too. These conditions did not receive the memo saying they should wait until we are older.
We sometimes hear the sad news that a young or healthy person 'suddenly died', while sleeping, talking, eating, driving, or exercising. People may say the heart stopped for no reason. There is usually a reason, however; the problem is that nobody knew about it beforehand.
Doctors call an unexpected death caused by the heart sudden cardiac death (SCD). It may result from a dangerous abnormal rhythm, an undiagnosed heart condition, an inherited electrical problem, or a problem with the heart muscle. Sometimes there are warning signs; sometimes there are none.
Sudden cardiac death in young people is uncommon, and not every sudden death is caused by the heart. But feeling healthy and being healthy are not always the same thing. Our bodies do not always send a warning, and when they do, we may not recognise it or may choose to ignore it.
Knowing a few numbers can therefore be useful: your blood pressure, blood sugar and cholesterol. They may not be as exciting as your bank balance, number of followers or the discount percentage in an online sale, but your heart may be more interested in them.
The American Heart Association calls its key measures of cardiovascular health 'Life’s Essential 8', covering diet, activity, nicotine, sleep, weight, cholesterol, blood sugar and blood pressure. Nothing glamorous, no miracle drink, no expensive supplement, no secret recipe from someone’s great-grandmother. No five-minute shortcut either. It is the simple advice we already know but sometimes hope science will replace it with something easier.
Smoking deserves special attention because being young does not give our blood vessels a special shield against tobacco. Avoiding smoking, or stopping if you already smoke, is one of the most valuable things you can do for your future heart.
Family history matters too. Tell your doctor if a parent or sibling developed heart disease at a relatively young age, as it may be a reason to assess your risk earlier. We cannot choose the genes our parents give us, but fortunately, our genes do not get the final word.
Modern life is not always very heart-friendly either. We drive more, sit more, order more and somehow walk less. Our phones carefully count our steps while giving us endless reasons not to take any. Technology really has thought of everything.
Sleep and exercise matter too. Most adults should aim for seven to nine hours of sleep a night and around 150 minutes of moderate physical activity a week and a brisk 30-minute walk on most days can help.
I know that health advice can sometimes sound exhausting: exercise regularly, eat healthily, sleep well, avoid stress and keep a healthy weight, while somehow also working, looking after the family, paying the bills and enjoying life.
But real life does not work like that. You do not have to become a health saint overnight. Walk more, take the stairs, find an activity you enjoy, eat well most of the time, avoid smoking and try to sleep enough. Small changes may not look impressive, but your heart will thank you for them.
Significant chest pressure, heaviness, or tightness should never be dismissed because someone is young, especially with shortness of breath, sweating, nausea, or discomfort spreading to the arm, jaw, or back. It may be something else, but this is not the time for 'Let’s wait until tomorrow and see.'
The message is simple: we do not need to wait until we are older to look after our hearts. Heart health is not built by one salad or one enthusiastic week at the gym. It is built quietly over years through the choices we repeat.
We spend so much time planning our future careers, families, holidays, houses and all the things we hope to enjoy. Our heart deserves a place in those plans. It has been working 24 hours a day, so do take care of it before it decides to take an unapproved holiday.