Family risk of heart disease: If you have family members dealing with heart conditions, it’s natural to feel concerned about your health profile. While genetics increases your risk of developing heart disease, your lifestyle and preventive steps can make a huge difference in shaping your health.
Here’s what you can start doing today to protect your heart even with predisposed genes:
1. Know your risks:
For starters, it’s essential to stay on top of your family health history. Talk to your relatives (both your mother’s and father’s sides) about whether they have heart disease, and ask at what age they were diagnosed or experienced a cardiac event. Apart from health issues like blood pressure, diabetes, and cholesterol, delve into information related to inherited conditions like cardiomyopathy and heart arrhythmias.
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2. Eat healthy for your heart:
A balanced, nutrient-rich diet can help combat the risks of an inherited heart disease. Swap processed foods or foods high in sugar with fruits, nuts and seeds. Choose healthy fats like olive or canola oil. Studies suggest that a Mediterranean-style diet can reduce heart disease risk by up to 30%, even in people with a family history.
3. Maintain an active lifestyle
Regular physical activity can lower your risk of developing a heart issue, according to a UK study. Physical activity helps lower blood pressure, improve cholesterol, and manage weight. Aim for at least 150 minutes of moderate exercise weekly, like brisk walking or swimming.
4. Say no to smoking:
Smoking multiplies heart disease risk, especially if you’re genetically at risk. It damages blood vessels, reduces oxygen in the blood, and accelerates plaque buildup, raising the likelihood of heart attack and stroke.
5. Drink alcohol in moderation:
Excessive alcohol consumption can be harmful to your heart, raising blood pressure and increasing the risk of heart disease. It can also damage the heart muscle over time, leading to heart failure. Drinking in moderation, if at all, is the best way to minimise the risk.
6. Get quality sleep:
Not getting enough sleep can raise your risk of high blood pressure, obesity, and diabetes. Aim for 7 to 9 hours of quality sleep each night. Stick to a regular sleep schedule and avoid watching TV or scrolling through your phone before hitting the bed.
7. Regularly monitor your numbers:
Your family history alone can’t reveal what’s actually happening in your body. Health screenings are mandatory to prevent the disease. It’s also important to keep your body weight in check.
Monitor
- Blood pressure
- Cholesterol levels
- Blood sugar
- BMI
- Electrocardiogram (EKG)
- Stress testing
Consult a healthcare provider if any of these numbers are abnormal. Early detection gives you time to take preventive action before damage begins.
8. Manage stress wisely:
Chronic stress can increase your risk of heart disease. It raises blood pressure, triggers inflammation, and encourages unhealthy habits like overeating or smoking. Use relaxation, exercise, and support systems to keep stress in check.
Also Read | Heart attack or stroke? Key differences you should know
Having a family history doesn’t mean you’ll get heart disease. With the right habits, you can stack the odds in your favour and protect your health.
