Heart health after 30: Lifestyle changes and blood tests you should not ignore

Heart disease risk can build silently for years, even when you feel completely healthy. Experts explain the lifestyle changes and health checks that can help you understand your heart risk early.

In Short

• Indians may develop heart disease earlier than several other ethnic groups
• Feeling fit does not rule out hidden blood pressure or cholesterol issues
• Fasting glucose and HbA1c can flag prediabetes before symptoms appear

Turning 30 is often seen as a milestone for my career, finances and personal life. But it can also be an important time to start paying closer attention to heart health. Heart problems do not necessarily begin suddenly at 40 or 50. Risk factors such as high blood pressure, high cholesterol, excess weight, diabetes, smoking, stress and physical inactivity can build up over several years without causing obvious symptoms.

For Indians, the need to pay attention early may be even more important. Dr Ajay Phadke, Director, Strategic Business Development, Agilus Diagnostics, said Indians tend to develop heart disease earlier than several other ethnic groups. He also pointed to data suggesting that a significant proportion of heart attacks among Indian men occur before the age of 50.

DO NOT WAIT FOR SYMPTOMS TO CHECK YOUR NUMBERS

Feeling healthy does not always mean your heart risk is low. Dr Rajneesh Kapoor, Chairman, Cardiac Care, Interventional Cardiology, Medanta Gurugram, said people in their 30s should consider checking important health numbers instead of waiting for symptoms.

Regular checks can include blood pressure, blood sugar and cholesterol. A lipid profile measures total cholesterol, LDL, HDL and triglycerides. High LDL cholesterol can contribute to plaque formation in the arteries and may not cause any symptoms.

Blood sugar is another important marker. Fasting glucose and HbA1c can help identify prediabetes and diabetes before symptoms appear. High blood sugar can increase cardiovascular risk, particularly when it occurs along with high blood pressure, abnormal cholesterol or excess weight.

BREAK UP LONG HOURS OF SITTING

Long working hours, commuting and desk jobs can leave people sitting for most of the day. While intense workouts are not necessary every day, regular movement is important.

Brisk walking, cycling, stretching or simply taking movement breaks during the workday can help reduce long periods of sitting. Making physical activity part of your daily routine can also help with weight, blood pressure, blood sugar and cholesterol.

LOOK AT WHAT YOU EAT EVERY DAY

Busy schedules can make late-night takeaways, packaged foods and irregular meals seem normal. Instead of focusing only on what needs to be removed from your diet, experts suggest adding more nutritious foods.

Vegetables, fruits, pulses, nuts and seeds can form part of a balanced diet. When eating outside, choosing steamed or grilled options, controlling portions and adding vegetables can help. Foods high in sugar, salt and unhealthy fats should be limited.

DO NOT IGNORE SMOKING, SLEEP AND STRESS

Smoking damages blood vessels and coronary arteries, while exposure to second-hand tobacco smoke can also affect cardiovascular risk. People who smoke should consider seeking professional support to quit.

Sleep is another part of heart health that can easily be overlooked. Consistently poor or inadequate sleep can affect blood pressure, blood sugar and metabolism. Loud snoring or waking up gasping for air should also be discussed with a doctor.

Stress is unavoidable, but constantly living under high stress should not become the norm. Regular exercise, screen breaks, social connections and setting aside time for relaxation can help manage everyday stress.

SOME HEART RISK TESTS MAY NEED MORE ATTENTION

Heart health is not limited to cholesterol and blood sugar. Kidney health also matters because reduced kidney function can increase cardiovascular risk. Creatinine with eGFR can provide information about kidney function, while a urine albumin to creatinine ratio can help detect early blood vessel damage in people with high blood pressure or elevated blood sugar.

Lipoprotein(a), or Lp(a), is another test that may be discussed with a doctor. It is largely influenced by genetics and is not included in a standard lipid profile. Dr Phadke noted that guidelines recommend measuring it at least once in a lifetime.

For people with very high LDL at a young age or a family history of early heart disease, doctors may also consider testing for familial hypercholesterolaemia, an inherited condition that can remain undetected for years.

Heart health is not about making drastic changes overnight. Building regular movement, eating sensibly, getting enough sleep, avoiding tobacco, managing stress and keeping track of health numbers can help identify risks earlier. The goal is not to panic over one abnormal report, but to understand your overall risk and discuss concerning results with a doctor.

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