There are risk factors (often behavioral) that increase the likelihood of developing heart disease.
Some risk factors cannot be controlled, but you can take steps to lower your risk by addressing the factors you can control. (Related: Predicting heart disease accurately.)
Genes control every aspect of the cardiovascular system – from the strength of the blood vessels to the way cells in the heart communicate with other vital organs and systems in your body.
Genetic variations (mutations) are inherited traits that are passed on from parents to children. If one of your parents has a faulty gene, there’s a 50:50 chance you could inherit it. If you do, then there’s also a 50:50 chance you could pass it on to each of your children.
The good news is a study published in the New England Journal of Medicine (NEJM) has found that lifestyle factors can overrule inherited heart conditions.
“Just because your family history puts you at greater risk of heart disease doesn’t mean you’ll develop it. Making even a relatively modest effort to live healthfully can cut your risk of heart disease by up to 50 percent,” said Dr. Pradyumna Tummala, cardiology section chief at Northside Hospital in Atlanta, Georgia.
Family members are encouraged to undergo screening for risk factors and early-stage diseases that may not yet produce symptoms when a close blood relative is found to have genetic markers associated with heart disease or a history of having heart disorders (heart attacks and heart blockages).
Here are some of the things you can do to protect yourself from cardiovascular disease:
Eat healthily
Heart disease also tends to run in families because of shared lifestyle habits. If your parents eat a high-sodium, high-fat and high-sugar diet, you’re more likely to eat the same.
A study published by the Brown School at Washington University in St. Louis has concluded that the types of food that our ancestors ate were “more diverse and nutrient-dense” compared to what we’re eating now – monotonous diets of staple cereals and ready-to-eat processed and ultra-processed foods. (Related: Experts and studies recommend eating like your ancestors to boost longevity.)
A study published in the American Journal of Preventive Medicine, meanwhile, has found that people scored better on the Healthy Eating Index when they cooked meals at home because they are more mindful of what they were putting into their bodies compared to those who placed a higher priority on convenience foods.
Engage in regular physical activity
Exercise burns extra calories to help maintain a healthy weight, helps to control cholesterol levels and diabetes and supports healthy blood pressure levels. Exercise also strengthens the heart muscle and makes the arteries more flexible
Health experts encourage people in non-manual labor jobs to reduce sedentary behaviors within their respective workplaces, and for those engaged in heavy manual labor to take breaks between heavy tasks to reduce “overuse” injuries.
Avoid tobacco use
