Can Lifestyle Choices Overcome a Family History of Heart Disease?

Heart disease is the leading cause of death in this country. According to the Centers for Disease Control and Prevention (CDC), one in four deaths is caused by a heart-related condition. While some heart problems are the result of genetic risk factors, others are related to the lifestyle choices people make.

How much does lifestyle impact your odds of developing heart disease? And what role do your genes play?

In honor of American Heart Month, recognized every year in February, we are sharing what we know about the risk factors for heart disease, along with behaviors that can impact your odds of developing it.

Heart Disease and Genetics

When a doctor assesses a patient’s genetic risk factors for heart disease, they’ll ask a variety of questions related to family medical history. Here are a few that people should be prepared to answer:

• Has a first-degree relative—that is, a father, mother, or sibling—had a heart attack or needed stents or bypass surgery at a young age? For purposes of heart disease screenings, “young” means 55 years old or younger for men, and 65 or under for women.
• Some types of heart disease and heart-related abnormalities can be inherited. Those include arrhythmias, cardiomyopathy, bicuspid aortic valve disease, and amyloidosis. Some connective tissue disorders, such as Marfan syndrome, can also increase risk. Talk with family members to explore whether any loved ones may have these diseases.
• There are other health conditions that can make you predisposed to cardiac diseases. Let your doctor know if you have a family history of diabetes, high blood pressure, or high cholesterol.

While genetics does impact your risk, so, too, do the daily choices you make in life.

Lifestyle Choices Linked to Heart Disease

Here are some of the steps you can take to lower your risk for heart disease:

• Maintain healthy cholesterol levels: High cholesterol is a leading contributor to heart disease. While family history plays a role in whether you will develop high cholesterol, lifestyle impacts risk too. A healthy diet and regular exercise are essential for maintaining healthy cholesterol levels and avoiding heart disease. Work with your primary care doctor to regularly monitor and manage your cholesterol. They can also provide you with credible recommendations on what type of diet is best for your heart.
• Don’t smoke: When the topic of smoking and health comes up, most people think of lung cancer. But experts at the CDC say tobacco use is also linked to heart disease. Living with a smoker can be dangerous too. Research shows that secondhand smoke is deadly. If you are a smoker or live with one, talk with your doctor about joining a cessation program. There are some that have good success rates.
• Manage stress: For most of us, stress is an unfortunate reality baked into everyday life. Exploring healthy ways to manage it is essential. Activities known for reducing stress include meditation, Pilates, gardening, swimming, cycling, walking, and yoga. Others find journaling to be a productive way to manage daily stressors.
• Keep moving: While exercise plays an important role in heart health, staying active throughout the day is equally important. A sedentary lifestyle is linked to diabetes, high blood pressure, obesity, and more. Reducing the amount of time you spend sitting each day can help protect your heart. If you have a job that requires you to sit all day, try to get up every hour and move around—stretching and marching in place are two good options.
• Limit alcohol consumption: This is another risk factor many people are unaware of. Heavy alcohol consumption not only increases blood pressure, it also adds empty calories to your diet. If you aren’t sure what a safe amount of alcohol is, the CDC’s Dietary Guidelines for Alcohol can help.
• Stay social: People who live more engaged lives tend to be healthier. Experts believe it’s because they are more inclined to stay active and eat well-balanced meals. Whether you volunteer for a cause or take continuing education classes, remaining connected with your community is important.

One final tip is to make changes to your lifestyle gradually. Don’t try and change everything all at once unless your doctor says you must. Making small, consistent modifications increases the likelihood that you will stick with your heart-smart commitment.

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