You know you have a family history of heart disease, but you can't change your genes. So what can you do? Here are specific strategies to protect your health.
Your family has heart disease:
- Get checked. Check your blood pressure annually and cholesterol every five years, unless your doctor recommends more frequent screening.
- Know your numbers. Get your LDL (bad cholesterol) under 100, your HDL (good cholesterol) over 45 and your triglycerides less than 150. Also, keep your blood pressure under 120/80.
- Quit smoking. Cigarettes double your chances of having a heart attack.
- Stay active. Aim for three hours of brisk walking a week. Vigorous exercise can boost HDL, while moderate activity reins in triglycerides. It can also reduce blood pressure by as much as 10 points.
- Choose good fats. Avoid foods with saturated and trans fats, which raise LDL. Choose good fats, like olive oil, nuts and fish, and go easy on red meat and baked goods.
- Keep it real. Keep whole foods like popcorn, apples and nuts on hand for snacks.
- Manage your stress levels. Exercise is great for this. And try meditation. A study of people with heart disease who meditated daily showed a 50 percent drop in deaths.
For more information on family history and your health, see:
Will You Inherit Your Family’s Health?
How to Record Your Family’s Health History
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