“Doctor, my father has Diabetes, Hypertension and one month ago he had a heart attack. What is my risk of developing a heart condition?”
A family history of heart disease can increase your risk of developing cardiovascular conditions yourself. However, it is crucial to understand that while you may have a higher genetic risk, lifestyle choices significantly influence the actual development of heart disease.
There are some heart diseases that have genetic components, meaning they can run in families. These are not as common as heart diseases caused by poor lifestyle choices. Broadly categorized they include inherited arrhythmias, inherited cardiomyopathies, familial hypercholesterolemia, and some congenital heart diseases.
To better understand and manage your risk, consider the following steps:
Document your family health history: Gather detailed information about heart disease occurrences among your relatives, including ages at diagnosis or death.
Consult with a healthcare provider: Risk assessment tools to help estimate your risk. Investigations can be done to assess & control your risk factors.
You can significantly reduce your risk through lifestyle modifications. Here are some evidence-based strategies:
1. Adopt a Heart-Healthy Diet:
Fruits and Vegetables: Aim for at least five servings of fruits and vegetables daily. Your meals should also consist of whole grains, lean and plant based proteins and unsaturated fats.
Limit Processed Foods: Reduce intake of processed foods, added sugars, and sodium.
2. Engage in Regular Physical Activity:
Aim for at least 150 minutes of moderate-intensity exercise, such as brisk walking, each week.
3. Monitor and manage health conditions appropriately:
· Blood Pressure: Keep track of your blood pressure and aim for readings < 120/80 mm Hg (American Heart Association)
· Cholesterol Levels: Regular blood tests can help detect high cholesterol early, allowing for timely intervention. Total Cholesterol < 200 mg/dl, LDL < 100 mg/dl
· Blood Sugar: Manage blood glucose levels to reduce the risk of diabetes. Diabetes is diagnosed when your Hba1c > 6.5 %
4. Control your stress levels:
Engage in stress-reducing activities such as meditation, yoga, deep breathing exercises, or hobbies you enjoy.
5. Avoid tobacco & cannabis use:
Smoking damages blood vessels and significantly increases heart disease risk.
6. Obtain regular health screenings:
Regular check-ups can help detect risk factors early.
7. Maintain a Healthy Weight
8. Limit Alcohol Consumption
Remember, while you cannot change your genetic profile, adopting a heart-healthy lifestyle can significantly mitigate your risk of developing heart disease.
The Hope & Grace Cardiac Centre wishes to assist you with reducing your risk of developing heart diseases. We are here to assist you along your health & fitness journey.
Call us today to make an appointment. 268-732-3861. Also, follow our Facebook & Instagram pages to learn more healthy & practical tips.