When it comes to Cardiovascular Disease (CVD), prevention is key. While some factors like age and genetics are beyond our control, there are many things we can do daily to reduce the risk. Whether it’s choosing the right foods or staying active, these lifestyle changes play a powerful role in keeping your heart healthy. Let’s explore the controllable factors that influence your risk of developing CVD and how you can take charge of your heart health.
Controllable Lifestyle Factors
1. The Power of Nutrition
The choices we make in the kitchen have a profound impact on heart health. Diets heavy in processed foods, unhealthy fats, and sugars can pave the way for conditions like high blood pressure and cholesterol, increasing the risk of heart disease. But with the right foods, we can support our hearts and reduce these risks.
Load up on whole, natural foods like vegetables, fruits, legumes, nuts, and seeds. These are rich in antioxidants, fiber, and healthy fats that keep inflammation at bay.
Include heart-healthy fats like those found in avocados, olive oil, and fatty fish such as salmon. These omega-3 fatty acids can help maintain healthy cholesterol levels and reduce inflammation.
Cut back on processed and sugary foods, as they can spike blood sugar and contribute to insulin resistance, which is a major risk factor for developing CVD over time.
2. Stay Active
Movement is medicine, and when it comes to your heart, staying active is one of the most effective ways to lower your risk of CVD. Regular physical activity strengthens the heart, improves circulation, and helps maintain a healthy weight.
Aim for at least 30 minutes of moderate activity most days of the week. Whether it’s walking, cycling, or even gardening, staying active helps keep your heart strong.
Include strength training a couple of times a week to help build muscle and boost metabolism, which can aid in weight management.
3. Limit Smoking and Alcohol
Smoking and excessive alcohol consumption are two of the biggest risk factors for heart disease. Smoking damages the blood vessels and can lead to a buildup of plaque, while alcohol, when consumed in excess, raises blood pressure and can contribute to heart problems.
If you smoke, quitting is one of the best things you can do for your heart health. And when it comes to alcohol, moderation is key—stick to one drink per day for women and two for men.
Genetic Factors: Understanding Your DNA with Functional Testing
While lifestyle factors are critical, it’s also essential to understand your genetic predispositions. Even if heart disease runs in your family, modern testing can give you powerful insights into how to manage your risk. With functional testing, like DNA Life, we can dig deeper into your unique genetic makeup and discover how certain gene variations, called SNPs (Single Nucleotide Polymorphisms), may affect your likelihood of developing CVD.
Here’s the exciting part: by knowing your genetic predisposition, we can create a tailored diet and lifestyle plan to reduce your risk of CVD. For instance, if your DNA test reveals a gene that makes it harder for your body to process cholesterol efficiently, we can adjust your diet and supplement regimen to address that. If your genetic profile shows you’re at higher risk for inflammation, we can focus on anti-inflammatory foods and strategies to keep your heart protected.
Family History and Early Prevention
If you have a family history of CVD, it doesn’t mean you’re destined to develop it, but it does mean early intervention is crucial. With modern technology, we can now look at genetic risk factors and start making changes before any signs of disease appear. Whether it’s modifying your nutrition, increasing activity, or managing stress, prevention can have a huge impact on your future health.
Take Control of Your Heart Health
Cardiovascular disease is a complex condition, but many risk factors are within your control. By focusing on nourishing your body with healthy foods, staying active, and reducing harmful habits like smoking and excessive alcohol use, you can significantly reduce your risk. And with the power of genetic testing, we can take things one step further—using your unique genetic information to create a personalized plan that helps prevent CVD before it starts.
If you’re ready to take control of your heart health or curious about how functional testing can help you, feel free to reach out. Together, we can craft a strategy tailored to your needs and put you on the path to a healthier, happier life.
AO. Wellness, Adriana Osipian