Having a family history of heart disease does not mean heart problems are inevitable. While genetics play a role in cardiovascular health, lifestyle choices can significantly lower the risk of developing heart conditions, according to Dr. Stephen Kopecky, a cardiologist at Mayo Clinic.
Heart disease includes a variety of conditions affecting the heart’s function, with coronary artery disease being the most common. Other forms include heart valve disease, cardiomyopathy, arrhythmias, and congenital heart defects. While family history can increase the risk of these conditions, it is not the sole determinant of heart health.
Dr. Kopecky explains that genetic factors account for about 20% to 30% of a person’s heart disease risk, but daily habits can have a much greater impact. He emphasizes that a healthy lifestyle can counteract genetic predispositions, reducing the risk of heart attacks and strokes. “Certain good lifestyles can ‘turn off’ the bad genes and ‘turn on’ the good genes,” he says. “We see patients in our prevention clinic with very high cholesterol, genetically determined. We know that if they have a good lifestyle, starting early in life, it lowers their heart attack and stroke risk.”
A well-balanced diet plays a key role in maintaining heart health. Dr. Kopecky advises focusing on fresh fruits, vegetables, whole grains, and legumes while minimizing processed foods high in sugar, salt, and unhealthy fats. Physical activity is another critical factor, with the Centers for Disease Control and Prevention (CDC) recommending at least 150 minutes of moderate exercise per week. Simple activities like walking, gardening, and taking the stairs can contribute to improved cardiovascular health.
Sleep also plays an essential role. Maintaining a regular sleep schedule and ensuring quality rest can support overall heart function. Dr. Kopecky suggests prioritizing sleep by setting a consistent bedtime rather than relying on an alarm to wake up. “Don’t set an alarm to wake up. Set an alarm to go to sleep or get ready to go to bed,” he advises.
Quitting smoking and limiting alcohol consumption are also crucial steps in reducing heart disease risk. Smoking significantly increases the likelihood of heart attacks, while excessive alcohol intake can negatively impact cardiovascular health. Making these changes as soon as possible can lead to long-term benefits.
Regular medical check-ups are important, especially for individuals with a family history of heart disease. Consulting a healthcare professional can provide insight into personal risk factors and help develop a prevention plan tailored to individual needs.
Dr. Kopecky acknowledges that making lifestyle changes can seem overwhelming, but he reassures that even small adjustments can have lasting effects. “Nothing you do is ever too little or too late,” he says. By focusing on gradual improvements and celebrating progress, individuals can take proactive steps toward better heart health, even if heart disease runs in their family.
