If you have a family history of cardiovascular disease (CVD), it’s easy to feel like your heart health is out of your control. But the choices you make can help shape a heart-happy future. Here’s what you need to know—and do—to stack the odds against CVD in your favor.
1. Understand your risk
A family history of CVD increases your risk, but it doesn’t guarantee you’ll get it. “Tell your doctor or clinician about any family members who have a history of CVD including things like heart attacks, strokes or other cardiovascular problems,” says Amogh Joshi, DO, cardiologist with Lehigh Valley Heart and Vascular Institute. “They can help evaluate your personal risk of CVD and make a plan to combat it.”
2. Move more
Being active strengthens your heart and improves blood flow. Aim for at least two hours and 30 minutes of moderate exercise each week. Anything that gets your heart beating faster counts! Consistency is key. Find what you enjoy and then keep at it.
3. Eat heart-healthy foods
What’s on your plate can have a big impact on your heart health and reducing your odds of getting CVD. Focus on fruits, vegetables, whole grains, lean and plant-based proteins, and healthy fats (think avocados and nuts). Cut back on foods high in saturated fat, added sugars and sodium. For recipe inspiration, visit recipes.heart.org.
4. Say no to cigarettes
“If you smoke, quitting is one of the best things you can do for your heart health,” Dr. Joshi says. Ask your doctor or clinician about support options to help make this difficult process a little easier. And no matter your relationship with cigarettes, everyone should avoid secondhand smoke.
5. Get quality sleep
Did you know poor sleep is associated with cardiovascular disease? Always aim for seven to nine hours of restful sleep each night. If you can’t stop scrolling on your phone, try an app-blocking app. Another tip: Set a nighttime alarm as a reminder to head to bed. Address any persistent sleep issues with your doctor or clinician.
6. Reduce stress
Too much stress can put a strain on your heart. Explore healthy ways to manage it, like meditation, yoga or spending time outdoors. “Consider talking with a therapist if stress or anxiety feels overwhelming,” Dr. Joshi says.
7. Keep up with checkups
You may need heart-health screenings more frequently than other people. Don’t skip any appointments. Get your cholesterol, blood pressure and blood sugar levels checked as often as your doctor or clinician recommends, helping stay ahead of potential problems.
For more information about cardiovascular services at Lehigh Valley Heart and Vascular Institute, visit LVHN.org/cardiology.
