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At least one out of every five deaths result from heart issues like heart attacks and strokes
Heart disease is an extremely serious health condition and a leading cause of death and disability across the world. According to studies, at least one out of every five deaths results from heart issues like heart attacks and strokes.
While a few things about your cardiovascular health are completely in your control—like your lifestyle, which includes diet and workouts—you can manage. However, you cannot do anything about your age and family history other than following a heart-healthy life and dedicatedly monitoring your health. Here are a few easy ways you can prevent or lower the risk of heart disease if there is a history in your family.
Know the health risks in your family
According to experts, many kinds of heart diseases happen due to your genes and can be inherited down through families:
- Certain arrhythmias
- Certain cardiomyopathies, like hypertrophic cardiomyopathy and arrhythmogenic right ventricular dysplasia,
- Familial hypercholesterolemia
Consider taking genetic tests
For many inherited heart-related diseases, genetic testing is available, including cardiomyopathy and arrhythmias. For these tests, you need to use a sample of your blood or saliva, which detects the gene mutations that cause these conditions.
According to experts, genetic testing is mostly recommended if you have the symptoms of an inherited heart disease or family members with a heart condition to determine a proper treatment path.
Heart-healthy diet
Many kinds of foods are great for your heart, as they are nutritious, low in trans fats, and do not give rise to cholesterol or blood pressure levels. Experts say you must include more of:
- Fruits and vegetables
- Whole grains like oats, barley, brown rice, and quinoa
- Fish and high-protein meats like chicken
- Dairy products like yogurt and cheese
- Nuts and seeds
- Oils that are lower in saturated fat, like olive and canola oil
Also, heart-healthy diet plans like the Mediterranean and DASH diets keep all your viral heart parameters regulated.
Stop smoking
According to doctors, smoking is one of the biggest threats to your heart. It contains nicotine along with other chemicals that damage your heart and blood vessels. Secondhand smoke, as well as other nicotine products like e-cigarettes and vaping, is also harmful to the heart.
Experts say your risk of heart disease will begin to drop the moment you stop smoking and the odds of having a heart attack reduce significantly.
Do not drink alcohol
Alcohol consumption only leads to high cholesterol, high blood pressure, triglycerides, cardiomyopathy, and arrhythmia. And so, it is important to quit drinking, especially if you have a history of heart trouble in your family.
Exercise
Regular exercise not only helps with weight loss but also maintains many important parameters in your body. Studies say those who are active in daily life are less likely to have a heart attack or stroke, even if they have a genetic risk for heart disease.
According to the American Heart Association, getting 150 minutes of moderate-intensity or 75 minutes of high-intensity aerobic exercise each week can help you keep fit and healthy.
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