Genes are not just about who in the family or last name we look like. They are encoded in our every cell. Thanks to genes, we can inherit the good physical features of our parents, but we can also inherit the predisposition to some diseases.
Cardiovascular diseases largely depends on genetics, but it is not only genetics that is the main factor that "says" we will unlock them or not. The lifestyle we lead long before cardiovascular disease appears matters. That is, you can make some changes in your daily life and habits so as to reduce your risk of cardiovascular disease if you have a family history of it.
Cardiovascular diseases are one of the leading causes of premature death worldwide. They can affect both men and women, and the age limit has been falling more and more in recent decades. According to the US Centers for Disease Control and Prevention, coronary artery disease, for example, is among the cardiovascular diseases that lead to heart attack deaths. Coronary artery diseases are also genetically predisposed, as scientists observe such a dependence in patients. The way of life is also of great importance, of course.
A 2016 study published in The New England Journal of Medicine, cited by livestrong.com found that people with a genetic predisposition to coronary artery disease are about 90% more likely to have a heart attack in the future from those who do not have family burdens.
But the good news is that those with a genetically increased risk of developing cardiovascular disease can reduce that risk by making some lifestyle changes. Thus, they can improve their he alth status and extend their average life expectancy, improving its quality as well. This is according to data from a study from February this year, published in the journal Circulation and again cited by Livestrong.com.
What are the lifestyle changes that people with a family history of cardiovascular disease can make? How to reduce the risk of their occurrence?
Caution! The article is informative. If you suffer from cardiovascular diseases or think you have an increased risk, you must consult a cardiologist
1. Go to bed early
Good sleep and good rest are of great importance for the cardiovascular system. If you go to bed before 11pm every night and sleep deeply within 8 hours, your risk of heart attack drops by up to 20%. This is according to data from a 2019 study published in the Journal of the American College of Cardiology.
2. Eat more he althy fats
Among the useful fats are fish, especially fatty fish (salmon, herring, mackerel, sardines), olive oil, nuts, avocados, seeds. They are rich in omega fatty acids, which are he althy and important for cardiovascular function. Their consumption, of course, should be moderate and not excessive.
3. Walk more, move more
If you replace traveling with transport and walk more vigorously within just 30 minutes every day, it will reduce the risk of cardiovascular diseases and accidents by up to 24%. This is shown by data from a 2018 study published in Clinical Epidemiology and cited by livestrong.com. Walking and aerobic exercise improve blood circulation and heart function.
4. Add more fruits and vegetables to the diet
Fruits and vegetables contain vitamins, valuable minerals and antioxidants that are important for the cardiovascular system. Minerals help transmit nerve impulses to the heart and help control blood pressure. Antioxidants fight inflammation affecting blood vessels and heart muscle. The fiber in fruits and vegetables helps keep cholesterol in check.
5. Reduce stress
Stress is one of the factors that play a big role in triggering and worsening cardiovascular diseases. Dealing with it or reducing it can be a good helper in the control and prevention of cardiovascular diseases.