The study assigned a risk factor based in part on whether or not participants carried any of 50 genes known to be associated with increased risk of heart disease. It also looked at the four following healthy lifestyle factors:
- No current smoking
- Lack of obesity (BMI less than 30)
- If they engaged in physical exercise at least once a week
- Healthy dietary pattern
Participants were ranked based on the number of healthy lifestyle factors they had. The study found that although genetic factors can dramatically increase the risk of heart disease -- by as much as 90 percent in some cases -- every health lifestyle factor helped reduce the risk.
This runs counter to what many people believe about genetic health factors. Most people wrongly believe that if you have "bad" genes, there is no fighting it. You might as well throw in the towel.
But this is not true. Diet and lifestyle make a significant impact on health outcomes, even for those individuals born at high risk due to known genetic factors. The more positive lifestyle factors, the more positive impact.
If you have genetic factors for heart disease, you can work on reducing your risk by doing the following things:
Eat Healthy
This means fewer processed foods and more fresh fruits and vegetables. It also means avoiding saturated fats, trans fat and cholesterol. Limit salt and sugar and eat a high fiber diet.
Be Active
You should exercise at least once a week. But you should also avoid sitting for excessive periods of time. If you work a desk job, get up and walk around a little every hour or so. Your heart will thank you.
Maintain a Healthy Weight
If you are underweight or overweight, work on gradually getting to a healthy weight. Then work at maintaining a healthy weight. Yo-yo dieting -- losing weight and then packing it back on -- is worse than just carrying a few too many pounds.
Avoid Tobacco and Limit Alcohol Use
If you smoke or use other tobacco products, give it up. Drink alcohol only in moderation.
Contrary the popular belief that genetic predisposition to heart disease is destiny, new studies are showing that lifestyle factors can help mitigate genetic risk. If you are at high risk, eat right, exercise, keep your weight down and avoid tobacco.