Heart disease is a common condition that affects many people, and having a family history of it doesn’t necessarily mean you’re doomed to follow in their footsteps. According to Dr. Stephen Kopecky, a cardiologist at Mayo Clinic, lifestyle factors such as diet, exercise, sleep, and smoking habits play a significant role in determining your heart health.
While genetics can increase your risk, Dr. Kopecky emphasizes that taking control of these factors can make a huge difference. “Genetics account for 20-30% of your risk,” he says. “But positive habits such as regular exercise and a healthy diet can impact your genes much more drastically.”
So, what can you do to improve your heart health? Dr. Kopecky recommends starting with small changes that add up over time. Here are some strategies:
1. Eat a balanced diet: Focus on whole foods like fruits, vegetables, legumes, and whole grains. Limit sugary, salty, and processed foods that can raise blood pressure and cholesterol.
2. Move as much as possible: Aim for at least 150 minutes of moderate activity per week, including light strength training, interval workouts, gardening, walking, and taking the stairs.
3. Prioritize sleep: Establish a consistent sleep schedule to ensure you’re getting enough quality rest. Dr. Kopecky recommends going to bed and waking up at the same time every day.
4. Quit smoking and limit alcohol: Heart attacks are more common in people who smoke, so quitting tobacco products as soon as possible can significantly lower your risk. Limiting or avoiding alcohol also helps protect your heart health.
5. Leverage your healthcare team: If you have a family history of heart disease or are unsure about your risk, talk to your healthcare provider about creating a personalized plan to protect your heart health.
Remember, making small changes can compound and help protect your heart health over time. Don’t be too hard on yourself – focus on progress, not perfection. By taking control of these factors, you can significantly reduce your risk of heart disease and maintain overall well-being.
Source: https://medicalxpress.com/news/2025-02-expert-heart-health-family-history.html