Having heart disease in your family can feel scary, but there’s a lot you can do to reduce your own risk.
Here are some practical steps to help keep your heart strong and lower the chances of a heart attack or stroke.
Know your family and personal risks
Some heart conditions are genetic and can be passed down through families.
It’s important to know your family’s medical history and share it with your doctor. The more you know, the better prepared you are to take action.
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Talk with your doctor about genetic testing
Genetic tests can detect inherited heart conditions. If you have symptoms or close relatives with heart disease, your doctor may recommend a test.
A genetic counselor can explain the results and help you understand your options.
Eat a heart-healthy diet
Your genes don’t have to decide everything. Eating well can lower your risk for heart disease.
Cut down on saturated fat, added sugar, and salt. Focus on fruits, vegetables, whole grains, fish, nuts, seeds, and healthy oils like olive oil.
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Add more movement to your day
Regular exercise protects your heart, even if you have genetic risk.
It lowers blood pressure, improves cholesterol, and helps you maintain a healthy weight. Aim for at least 150 minutes of moderate activity each week.
Reach and maintain a healthy weight
Extra weight puts stress on your heart and raises the risk for high cholesterol, high blood pressure, and diabetes.
Try to keep your BMI around 25. Healthy eating and exercise can help you reach this goal.
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Avoid smoking and secondhand smoke
Smoking is one of the biggest threats to heart health. It damages your blood vessels and heart.
Quitting smoking reduces your risk quickly, and avoiding secondhand smoke and vaping is important too.
Limit alcohol
Drinking too much alcohol raises blood pressure and triglycerides and can harm your heart.
Ask your doctor if it’s safe for you to drink at all, and if so, stick to moderate amounts.
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Get enough good-quality sleep
Poor sleep or too little sleep can raise your risk for heart disease. Stick to a regular sleep schedule and practice good sleep habits.
If you snore or struggle to sleep, talk to your doctor.
Monitor your numbers
High blood pressure, high cholesterol, and diabetes increase your heart disease risk.
Keep an eye on your weight and blood pressure at home. Get your cholesterol and blood sugar checked regularly by your doctor.
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Go for regular check-ups
Inherited heart disease doesn’t always show symptoms early on.
Regular doctor visits help catch problems sooner and give you a better chance to manage them before they become serious.
This article is based on information from Healthline.com.