Every year, around 2.5 million people in India die due to heart disease, making it the leading cause of death. What’s alarming is the growing number of younger Indians affected, many in their 30s and 40s. The latest data from the Indian Council of Medical Research (ICMR) and the INDIAB study reveal nearly 37 per cent of adults don’t get enough physical activity. In Kerala, research showed people sitting for about five hours a day faced a 28 per cent higher risk of major heart problems over five years.
Heart disease has quietly become India’s number one killer, and it’s no longer just an older person’s problem. From viral videos showing young people collapsing suddenly at the gym to an increasing number of younger patients seeking cardiac care, the crisis is spreading fast. So what’s causing the rise in heart problems among young adults?
Dr. Shriram Nene, a leading cardiac surgeon and health advocate, says it’s time we rethink how our ‘always on’ culture is hurting our hearts. “Sitting too much is turning out to be one of the biggest silent risks for heart disease in India,” he told IndiaToday in an interaction. Stress, unhealthy lifestyles, and the way we live and work are behind the rise of this trend.
Why sitting is the new smoking
Dr. Nene says many urban Indians think that hitting the gym three times a week is enough. But what really matters is the other 23 hours spent mostly sitting at desks or in front of screens. “Muscles are glucose sinks, if you don’t use them regularly, you’re missing the point. It’s the constant inactivity that’s dangerous,” he explains to IndiaToday.
Screen time and ‘Notification tachycardia’
India now leads the world in average daily screen time, over 7.3 hours per person. This digital overload is showing up in heart health, especially among young people. High screen time is linked with early signs of high blood pressure and lower heart rate variability, both warning signs for heart disease.
Dr. Nene coined the term “notification tachycardia” to describe the racing heart and stress caused by constant phone alerts and screen engagement. “People come in with resting heart rates over 90, high evening cortisol levels, and poor sleep. Their system never switches off, creating an environment ripe for heart disease,” he told IndiaToday.
Stress hormones and heart health
Chronic stress isn’t just in our minds, it’s biochemical. High cortisol levels, the body’s stress hormone, double the risk of early-stage hypertension and unhealthy cholesterol profiles, according to a 2023 study published in the Indian Journal of Endocrinology and Metabolism.
High cortisol harms blood vessels, increases belly fat, and makes the heart vulnerable to damage. “We used to see these as rare complications, but now patients with these stress-related heart issues come to us every week,” Dr. Nene told IndiaToday.
Sleep, inflammation, and heart risk
Poor or irregular sleep fuels inflammation in the body, a key factor in heart disease. Even if you get seven or eight hours of sleep, irregular bedtimes can increase heart attack and stroke risk by 26 per cent.
Indian studies show inflammatory markers rise with disrupted sleep patterns, and treating sleep problems like apnea can lower inflammation more effectively than some medications.
What changes one should make?
In an interaction with IndiaToday, Dr. Nene urges busy people to make simple, daily tweaks:
- Stand or walk for one minute every hour: Use your smartwatch for reminders.
- Add brisk walks to your commute or during calls: It can add 1,000 extra steps a day.
- Practice breathing exercises like 4-7-8 breathing or the traditional nadishodhana pranayama to lower heart rate and stress.
- Switch off screens an hour before bed and set a fixed ‘Do Not Disturb’ time to help your body wind down.
In today’s world, where ‘health advice’ is available all over social media, Dr. Nene warns against misinformation. A 2024 study found that 42 per cent of Indian Instagram posts on heart health were wrong or incomplete, potentially leading people to bad choices.
Trendy wellness hacks like ice baths or megadose supplements may do more harm than good, causing heart rhythm problems and other risks. “If a health trend hasn’t been tested like medicines such as statins or procedures like angioplasty, don’t treat it like gospel,” he told IndiaToday.
Dr Nene’s healthy lifestyle routine
Dr. Nene follows his own routine to keep himself healthy. This includes early morning workouts six days a week, a vegan diet, daily breathing exercises, gratitude journaling, strict sleep hygiene, no tech in the bedroom and waking with the sunrise.
India’s heart disease epidemic is driven by how we sit, stress, sleep, and scroll every day. But the good news is, if you make small, consistent changes in your life, then you can lead a healthy, disease-free life.
