Smokers, especially those who begin at early age, have high chances of cardiovascular issues. Smoking significantly impacts your heart health. It damages the lining of your arteries, leading to the build-up of fatty deposits this narrows the arteries and increases the risk of heart attacks and strokes.
Not only this, smoking also raises blood pressure, decreases oxygen in the blood and increases the heart rate and makes blood more likely to clot.
As per a 2026 study published in Scientific Reports, early initiation creates a lasting ‘cardiovascular imprint’ that amplifies damage, even when accounting for total smoking exposure (pack-years). Multiple studies reported higher risks of cardiovascular disease and related mortality in smokers with earlier age at initiation.
‘’People who began smoking before the age of 20 and smoked heavily faced a 78% higher risk of stroke (HR 1.78) compared to non-smokers’’.
The study drew on data from the Korean National Health Information Database (NHID), a nationwide resource managed by the Korean National Health Insurance Service (NHIS).
Beyond claims records and demographic details, the NHID incorporates information from the National Health Screening Program (NHSP), an annual or biennial health checkup offered to adults aged 20 and older.
These screenings include anthropometric measurements, laboratory tests, and self-reported questionnaires.
According to a report published by Salud America, those who began smoking between the ages of 10 to 14, there was a 19% higher chance of suffering a premature death from stroke or heart disease.
The positive takeaway is that quitting smoking, together with embracing heart‑healthy lifestyle choices, can substantially reduce these risks over time.
Keep reading as we share tips to quit smoking and lead a healthy heart life.
A diet rich in fruits, vegetables, whole grains, lean proteins, particularly fishes high in omega‑3s, and healthy fats can help counteract some of the oxidative damage caused by smoking.
In contrast, processed foods, sugary snacks, and trans fats should be avoided, as they contribute to higher levels of bad cholesterol and inflammation.
Staying well hydrated helps and support a healthy circulation and metabolism. Say no to sugary drinks and say yes to herbal teas, or detoxed water. Drinking water can mimic the hand-to-mouth action of smoking, easing the urge.
It also keeps your mouth fresh and reduces the dry mouth feeling that can trigger cravings.
Breaking free from smoking is absolutely possible with the right support and tools. Counselling and nicotine replacement therapies (NRTs) are proven methods that can double your chances of quitting successfully.
Go for counsellings or use nicotine replacements to quit smoking completely. Counselling helps you replace smoking with positive habits.
Use nicotine patches, gums or inhalers. Nicotine patches provide a steady dose of nicotine throughout the day, reducing withdrawal symptoms.
Replacing smoking with healthier habits can actually help you quit smoking. Walks, deep breathing or chewing gums may help.
Even a 5- to 10-minute stroll can distract your mind and reduce stress. Inhale slowly through your nose, hold for a few seconds, and exhale through your mouth. This calms both body and mind.
Quitting smoking is a journey, and every time you replace a cigarette with a healthier habit, you’re reinforcing your commitment.
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