Most of us know the steps we need to take decrease our risk of developing heart disease. Eating a healthy diet, exercising, and abstaining from smoking top the list. One factor beyond our control, however, plays a huge role in heart disease risk: family history.
Certain types of heart disease and conditions can run in your family and increase your risk of developing them, says Dr. Ameer Kabour, a Cardiologist and Senior Medical Director of Cardiovascular Services for ThedaCare Cardiovascular Care.
“When it comes to heart disease, family history could be the most important risk factor to consider,” he says. “This Heart Month, we encourage everyone to learn about their family history and share that information with their health care team.”
Gathering Your History
Note the history not only of your parents, grandparents, and siblings, but also aunts and uncles. Look at the younger generation as well. This includes children, grandchildren, nieces, and nephews. Make sure to gather information for both sides of the family.
“Sharing this information can help your providers understand how heart disease may run in your family, and what recommendations may be best for you,” Dr. Kabour says.
If possible, learn what kinds of disease, conditions, or procedures your relatives have or had. Also note how old they were at diagnosis, treatment, or death. Keep this information up to date, and let your providers know about any changes.
Remember, it goes both ways. Make sure to also let your family know if you’ve been diagnosed with heart disease or a cardiovascular-related condition.
“Giving your family that information can help them understand their own risks of developing heart conditions,” Dr. Kabour says.
Conditions to Note
The CDC recommends letting your providers know if close family members have or had any heart-related diseases or conditions, including:
- Angina
- Arrhythmias, such as atrial fibrillation
- Aortic aneurism
- Cardiomyopathy
- Congenital heart defects
- Coronary artery disease or atherosclerosis
- Heart attack, heart bypass surgery, or heart failure
- High blood pressure or high blood cholesterol
- Implantable cardioverter-defibrillator
- Pacemaker
- Percutaneous coronary intervention or coronary angioplasty
Also note other key information. A family history of heart attacks before age 50, for example, can increase your risk of heart attack, heart disease, and stroke, Dr. Kabour says.
In Your Hands
The good news is that you can take many steps to reduce your heart disease risk, Dr. Kabour says. That includes adopting a healthy lifestyle and treating medical conditions that may lead to heart disease.
“Many people who have a family history of early heart attacks also have other risk factors such as high blood pressure, high cholesterol, diabetes, or obesity,” Dr. Kabour says. “All of these can be managed.”
Adopting a healthy lifestyle also can help reduce your risk of heart disease, conditions, and complications. Follow these recommendations.
Exercise
The American Heart Association (AHA) recommends adults get at least 150 minutes of moderate-intensity aerobic activity each week, or 75 minutes of vigorous intensity activity. You could also do a combination of both, preferably spread throughout the week.
Moderate-intensity activities include brisk walking, dancing, hiking, bicycling under 10 mph, tennis, and gardening. Examples of vigorous activity include running, jumping rope, swimming, and bicycling more than 10 mph.
The AHA also recommends strength training twice a week with weights or resistance. Always talk to your health care provider before starting a new exercise routine.
“It’s also important to be aware of how much time you’re sitting throughout the day,” Dr. Kabour says. “Prolonged sitting increases your risk of death from any cause, including heart disease.”
Take breaks every hour, and get in some movement. Go for a short walk or try some yoga poses.
Diet and Lifestyle
Improving your nutrition can help protect your heart health, even if you have a family history of cardiovascular disease.
The AHA recommends a diet that includes:
- Minimally processed foods
- Minimized intake of added sugars
- A variety of vegetables and fruits
- Whole grains
- Healthy proteins — mostly from legumes, nuts, fish, and seafood
- Low-fat or fat-free dairy
- Only lean and unprocessed meat and poultry
- Little or no salt
- Non-tropical liquid vegetable oils such as canola, corn, olive, soybean, and sunflower
- Limited or preferably no alcohol
“Of course, if you’re a smoker, the best thing you can do for your heart is to quit now,” Dr. Kabour says. “Smokers have up to four times greater risk of developing heart disease than non-smokers.”
The good news, according to the AHA: As soon as you quit, your blood circulation increases, and your blood pressure and heart rate improve. The carbon monoxide and oxygen levels in your blood also soon return to normal.
Education and Empowerment
If you have a family history of heart disease, don’t live in fear. Instead, allow it to inspire you to make healthy choices for yourself.
“Knowing your family history can give you the information you need to start on a healthy path early on,” Dr. Kabour says. “Through making positive choices, you’ll improve your health and peace of mind.”
Need heart care?
Schedule at ThedaCare Cardiovascular Care.
