Heart disease is the leading cause of death in the United States, responsible for about one in every five deaths annually. While Washington state ranks among the states with lower heart disease mortality rates, this doesn’t mean residents are immune to cardiovascular risks. In fact, many young adults in Washington still face high blood pressure and other early warning signs of heart disease, making it crucial to focus on long-term heart health early.
At a young age, focusing on heart health might feel unnecessary — something to worry about later in life. But the earlier you establish healthy habits, the better off you’ll be in the long run.
Why start now?
“It’s tough when life is so busy — building a career, buying a home, starting a family,” says Dr. Tina Shah, a Seattle-area Kaiser Permanente cardiologist. “And we haven’t even factored in social life yet! But heart health doesn’t pause because life is hectic.”
The reality is that heart disease remains the leading cause of death in the U.S. and is especially dangerous for women.
Building a strong foundation
“A heart-healthy lifestyle now can prevent heart disease later,” emphasizes Shah. A heart-healthy lifestyle includes:
- Eating nutritious foods and limiting saturated and trans fats, which raise cholesterol and increase heart disease risk.
- Choosing lean proteins (like poultry and fish) and incorporating colorful fruits and vegetables into meals.
- Cutting back on salt, which can sneak into processed foods and raise blood pressure.
- Maintaining a healthy weight and getting enough sleep — since sleep deprivation is linked to heart disease.
- Managing stress through yoga, exercise, journaling, or meditation, as chronic stress can elevate blood pressure.
Shah acknowledges that forming these habits later in life can be tough. “Just starting an exercise routine can feel overwhelming,” she says. “But every step counts. If you build a foundation in your 20s you can strengthen it in your 30s and maintain it in your 40s and beyond.”
The importance of regular checkups
Young adults may not prioritize annual physicals but establishing a relationship with a health care provider early is key. “High blood pressure doesn’t always come with symptoms,” warns Shah. “You might feel fine but still be at risk.”
Signs of heart stress can be subtle or absent, but some people with high blood pressure experience headaches, dizziness, or nosebleeds. Other concerning symptoms, like swollen legs, shortness of breath, or lung congestion, could indicate heart failure.
Regularly monitoring blood pressure and cholesterol levels offers a clear picture of heart health. By age 40, over 50% of people develop high blood pressure and may need medication. The U.S. Preventive Services Task Force recommends cholesterol screenings starting at 40, though individual risk factors may require earlier testing.
What influences heart health?
Genetics play a role — if a parent had high blood pressure early in life, you may be at higher risk. But even without a family history, knowing your numbers is essential. Blood pressure is easy to check at a doctor’s office, a pharmacy or with a home monitor.
Blood pressure is measured with two numbers:
- Systolic (top number): Normal is 119 or lower.
- Diastolic (bottom number): Normal is 79 or lower.
If you receive a high blood pressure reading at a doctor’s office, don’t ignore it. While temporary stress can cause an elevated reading, it’s important to check your blood pressure again in a calm environment, such as, at home. Regular home monitoring can help determine whether the high reading was an isolated incident or part of a larger trend. If multiple readings remain high, consult your health care provider to discuss next steps.
Keep your heart beating strong
What’s the best change you can make today for a healthier heart? “Quit smoking,” says Shah. “Even occasional smoking can cause arterial plaque buildup and long-term heart damage.”
Beyond that, build a solid foundation with at least 150 minutes of aerobic exercise per week and strength training twice a week. While cardio is great, resistance training is also essential for heart health.
“No organ works in isolation,” Shah explains. “Your heart depends on your lungs, blood vessels, and overall wellness. Every healthy choice you make benefits your heart.”
Prioritizing heart health early makes a lasting difference. Your doctors, specialists and health plan are here to support you — whether in-person or virtually. Visit Kaiser Permanente to learn more.
