Heart Healthy
in Your 20s

It's never too early to start taking care of your health. Start making a difference for your heart today.

Staying Heart Healthy In Your 20s

In your twenties, it can be easy to overlook the importance of living a heart-healthy lifestyle, and hard to stick to it even if you do make an effort to eat well and exercise. It's difficult to hit the gym or think about the right number of fruits and veggies after class or work. But the truth is, as you get older it usually gets harder to stay healthy.

So today is the day to start making small, daily choices that will help you live a long and healthy life. To make these choices easier, we've compiled your top heart health priorities and what you need to know now. It's never too early to start taking care of your health.

Heart Disease Prevention In Your 20s

If you are like most women in their 20s, you are independent and focused on living in the moment. Health isn't typically top of mind. You make choices about jobs, relationships and school, and you believe there will be plenty of time later on in life to think about your health. Wrong. Heart disease can develop at any age, so it's crucial that you make good, health conscious decisions that will benefit you now and in the long run.

Your family history, blood pressure, blood cholesterol, weight, physical activity, exposure to tobacco smoke, if you have diabetes, and even the birth control measures you choose can have an affect on your risk of heart disease and stroke. Get the facts and hear real women's stories here.

Start now by getting a baseline of your current heart health.

Get a big picture look at your overall heart health by taking the My Life Check.
What are the chances that you will develop heart disease in the next ten years? Get your estimated risk now with the Go Red Heart CheckUp.

Check your family history of heart disease.
Ask your family if anyone has had heart disease or any of the risk factors for heart disease. If the answer is yes, your chances for developing heart disease go up. It's important to learn this information now so you can be aware of your risk. Make a point to talk with your healthcare professional and see what you can do to decrease your risk of developing heart disease.

Prevention Story from Tisha, age 32
I wish I would have known what a great impact heart disease has had on my family prior to being diagnosed with hypertension. That's why knowing your family's medical history is so important.
Prevention Story from Debbie, age 56
I speak to the issue of young women simply not being informed during the routine "first checkups" and gynecological exams. We are not educated to believe that "knowing our numbers"and family history is important!

* It's important to know that African Americans have higher rates of heart disease and stroke than Caucasians. This is partly because African Americans have higher risks of high blood pressure, diabetes and obesity.
Don't smoke and stay away from secondhand smoke.
Smoking is not attractive. It can yellow your teeth, cause bad breath and is bad for your skin. Smoking or being around secondhand smoke can put you at risk for heart disease, stroke and several other diseases. In short, smoking is the most preventable cause of death in the U.S. If you smoke, stop. If you don't, don't start. It isn't worth it.

Quitting Smoking Tools

Use these tools to help you stop smoking and stay healthy.

Quitting Smoking Story from Joshilyn, age 43
I was a dedicated smoker in my twenties. I wish I had quit sooner---I had no idea how it was affecting all areas of my life. For example, fresh healthy food tastes so much better now! I used to need pounds of salt to make food savory because smoking was dampening my taste buds. I huffed and puffed on stairs, and so I couldn't be as active and athletic in my young womanhood as I am now as a non-smoking forty-something.
Drink in moderation.
Make good choices- even when you are out with friends. Before you drink, think about the effects it can have on your health. Alcohol can add calories to your diet and make you gain weight. And if you drink too much alcohol, your blood pressure can go up and in some cases cause heart failure and lead to a stroke. Keep in mind that for women, moderate drinking is no more than one drink per day.

One drink is defined as:
1-1/2 fluid ounces (fl oz) of 80-proof spirits (such as bourbon, scotch, vodka, gin, etc.)
1 fl oz of 100-proof spirits
4 fl oz of wine
12 fl oz of beer

Lifestyle story from Yuki, age 25
I wish I ate healthier, specifically I wish I ate more heart healthy foods. I wish I reached out to my friends that were leading unhealthy lives (bad eating habits, lack of exercise, smoking) because I see the effects of their unhealthy habits taking a toll on their bodies now. Most of them all have family members with heart disease, high blood pressure, and cholesterol problems, yet they are not being proactive in their 20s to change their lives.
Choose birth control carefully.
Talk to your doctor about your options and weigh the risks against the benefits carefully. Some oral contraceptives — even more modern options — can cause an increase in your blood pressure. If you can safely use an alternative method that doesn't put your health at risk, consider the advantages. Remember that cigarette smoking and oral birth control use can increase the risk of serious cardiovascular disease.

Know your Numbers

Knowing the numbers that impact your heart is an important step toward healthy living. Get a quick overview of the numbers you need to know and your goals using the chart below. Be sure to talk to your doctor to see how your current numbers measure up.

Factor	Goal
Total Cholesterol	Less than 200 mg/dL
LDL ("Bad") Cholesterol	LDL cholesterol goals vary.
LDL ("Bad") Cholesterol	Less than 100 mg/dL 100 to 129 mg/dL 130 to 159 mg/dL 160 to 189 mg/dL 190 mg/dL and above	Optimal Near Optimal/Above Optimal Borderline High High Very High
HDL (“Good”) Cholesterol	50 mg/dL or higher
Triglycerides	<150 mg/dL
Blood Pressure	<120/80 mmHg
Fasting Glucose	<100 mg/dL
Body Mass Index (BMI)	<25 Kg/m²
Waist Circumference	<35 inches
Exercise	Minimum of 30 minutes most days, if not all days of the week

* "<" means "less than"

Prevention Story from Jenna, age 25

To improve my heart health now I eat a low sodium diet, exercise with a trainer and make sure I get plenty of rest. I also avoid extra stress and I deal with stress now rather than just letting it fester! I know these things work because my heart is healthier now than it was a year and a half ago.

Eating a Heart Healthy Diet In Your 20s

With an active social life, it can be tough to pay attention to what you eat. But a better choice here and there makes a huge difference.

In short, look for heart-healthy foods like:
Fruits or vegetables
Fiber-rich, whole grains
Lean meat, fish or skinless chicken
Fat-free, 1 percent fat, and low-fat dairy products
Foods broiled, baked, grilled, steamed or poached
Foods low in saturated and trans fat, cholesterol, sodium, and added sugars.

These are your goals for a heart healthy diet, but if you can't achieve these each day, don't give up.

Fruits and vegetables: At least 4.5 cups a day
Fish*: At least two 3.5 ounce servings a week, preferably oily fish with omega-3 fatty acids (salmon, trout, herring)
Fiber-rich whole grains: At least three 1-ounce servings a day
Sodium: Less than 1,500 mg a day
Sugar-sweetened beverages: No more than 450 calories (36 ounces) a week

Make sure you are getting enough calcium. It's good for your bones and cuts your risk for developing osteoporosis later in life.

If You Are Pregnant

Note: If you are pregnant, breastfeeding or thinking about having a baby, foods rich in folate are important. Try eating more green leafy veggies, dried beans and peas, and other types of veggies and fruits. Make a point to talk to your healthcare professional about your individual dietary needs.

* Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) are advising women who may become pregnant, pregnant women, nursing mothers, and young children to avoid some types of fish that contain high levels of mercury. Do not eat: Shark, Swordfish, King Mackerel, Tilefish (golden bass or golden snapper). See FDA's Website for more information about mercury in fish. Fish caught locally may contain environmental contaminants. Check local advisories about the safety of fish caught by family and friends in your local lakes, rivers, and coastal areas.

Heart Healthy Diet Tools

Use these nutrition tools to help guide your diet choices.

Visit AHA's Nutrition Center

Eating Well Story from Rolanda, age 42

I was more physically active in my 20s than I was in my 30s. Although, I really didn't monitor my food intake in my 20s because that was not in the forefront of my mind as being important because I was so young. I ate what I wanted and never thought about it affecting my heart health. I was young and carefree and like many people in their 20s, I didn't think much about developing health issues as a result of the food that I ate or the lack of exercise.

Be Active In Your 20s

You might already be going to the gym, walking regularly, or maintaining an exercise routine. If you're not – being young does not give you a free pass! Get off the couch and make a regular exercise routine part of your daily life. Find an activity you enjoy and have fun. You'll keep your heart healthy and avoid many of the risk factors for heart disease, as well as improve your fitness level, energy, and mental outlook. For women of any age, the AHA recommends at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic physical activity each week but you don't have to get it all at once. If time is an issue, split it up in 10 minute intervals throughout the day.

Fitness Story from Andrea, age 40

I wish I had been more physically active in my 20s. I wish I had played more sports and taken more of an interest in exercising. I'm truly enjoying it now and I can see the benefits - I'm sorry I didn't give myself this joy 20 years ago!

Watching Your Weight in Your 20s

In your 20s, you're figuring out your path in life, and hitting emotional (and sometimes physical) ups and downs along the way. The transition between relationships, school, and work can take an emotional toll on your life and affect your weight gain and health.

Remember - no matter what's going on in your life, aim to develop a positive body image and take pride in taking care of your health. Watch for the triggers such as stress or depression that make you vulnerable to weight gain.

If you're not happy with your weight or if it's at an unhealthy level, keep these tips in mind:

Keep portions smaller than your fist.
Start every meal with a filling food, like soup or salad, or drink a glass of water.
Use a food log to keep track of what you eat. You may be surprised at what you're eating.
Each week, enjoy a couple of new fruits, vegetables, or fiber-rich, whole grains.
Increase your physical activity so you get at least 150 minutes (2 hours and 30 minutes) of moderate-intensity or 75 minutes (1 hour and 15 minutes) of vigorous-intensity aerobic physical activity each week.

More Tips for Watching Your Weight

Use these tools for managing your weight in your 20s.

Talk to Your Doctor

Even if you don't have health issues, it's important to have a relationship with your doctor. Ask your doctor to check your blood pressure, cholesterol, heart rate, blood sugar and weight. Your body is unique. Visiting your doctor now and having these numbers will make it easier to know if something changes in the future.

Heart Disease Checkups in Your 20s

You can reduce your risk of heart disease by starting your heart disease screenings now. Here are the tests you should have:

Weight and BMI
Waist Circumference
Blood Pressure (every office visit or at least every 2 years - if blood pressure is less than 120/80 mmHg – more often if you have a higher risk)
Cholesterol ("fasting lipoprotein profile" to measure total, HDL and LDL cholesterol, and triglycerides)
Screen every 5 years for normal risk people; more often if any of the following apply to you:
Total cholesterol above 200 mg/dL
Your HDL (good) cholesterol is less than 50 mg/dL
LDL (bad) cholesterol above 100 mg/dL
Triglycerides 150 mg/dL or higher
You have other risk factors for heart disease and stroke
Heart Exam
This includes checking your heart rate, pulse, breath sounds, heart sounds skin color, and checking for swelling in arms or legs.
Fasting Blood Glucose (need to get a baseline by the time you're 45, and may be required more often if you are pregnant, overweight, diabetic or at risk for becoming diabetic)

* Be sure to talk with your doctor about other important health screenings and immunizations that you should have in your 20s.

Questions to Ask Your Doctor

Doctor offices can be busy, intimidating places. But it's your responsibility to take control of your health by being informed. Use these questions to start the conversation with your healthcare professional.

Doctor Visit Story from Jenna, age 25

I was in my early twenties when I was diagnosed with heart failure. I had no family history and no indicators that I would be at risk. I was young, thin, and I don't smoke. What I wish I had done was exercise. I never liked it. Even in high school I would only participate to the point that would get me the pass (it was a pass/fail class) in PE. If there was any way out of PE I took it! Exercise was not important to me but it is now!

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Heart Healthy in Your 20s