As a cardiologist with over 25 years of experience, I have witnessed a troubling rise in heart attacks among young adults, particularly in Sri Lanka and other South Asian nations.
Heart attacks, once rare in individuals under 40, are now alarmingly common, with many patients in their 20s and 30s showing no traditional risk factors like obesity or family history.
The primary drivers of this surge appear to be modern lifestyle habits, including unhealthy diets, physical inactivity, chronic stress, and poor sleep.
Diet-Related Risks
A major overlooked contributor to early heart disease is diet, especially the widespread consumption of refined sugar, seed oils, and ultra-processed foods.
Refined sugar causes inflammation, insulin resistance, and damages arteries—yet sugary foods and drinks are increasingly popular among Sri Lankan youth.
Seed oils like sunflower, canola, and soybean—common in fast food—are unstable and generate harmful free radicals when heated, damaging blood vessels.
Ultra-processed foods, found in nearly every snack or takeaway meal, combine sugar and seed oils, making them harmful when eaten regularly.
Sedentary Lifestyle
Modern sedentary habits—extended screen time, long commutes, and desk-bound jobs—have severely reduced daily physical activity, a key factor in rising heart disease rates.
I recommend at least 40 minutes of physical activity, five days a week. Simple habits like walking, cycling, or dancing can significantly improve heart health.
Sleep Deprivation
Sleep is another critical yet neglected pillar of heart health.
Many young adults deprive themselves of sleep, not realizing that it increases stress hormones, impairs metabolism, and accelerates arterial damage.
Everyone should aim for at least 7 hours of quality sleep per night—not as a luxury, but as a medical necessity.
Final Thoughts
Heart disease is no longer just a concern for older adults; it has become a serious and growing threat to the younger generation.
Fortunately, this crisis is preventable. Simple, early lifestyle changes can reverse many of the risks before they become dangerous.
Key advice for those under 40:
Cut down refined sugars and processed carbs.
Avoid seed oils—use coconut or olive oil instead.
Eliminate ultra-processed foods.
Engage in daily physical activity.
Sleep 7–8 hours nightly.
Don’t ignore warning signs like fatigue or chest discomfort.
Begin regular health checkups from your late 20s onward.
Your heart doesn’t wait until you’re old to fail—but with proper care, it will serve you well for decades.
