If you’re worried about your family’s history of heart disease, don’t throw in the towel just yet. Your genes are not set in stone, and if you practice healthy habits, you can significantly improve your heart health, even if genetics are working against you. This is because our genes can be shaped and molded by factors around them, a science called epigenetics.
A study conducted by researchers at Massachusetts General Hospital (MGH) found that people with an increased genetic risk of heart disease can cut their risk in half by adopting a healthy lifestyle. Such healthy habits include not smoking, maintaining a body mass index (BMI) below 30, exercising at least once a week, and eating a balanced diet.
Simple but effective changes for a healthier heart
Now, you might already be practicing some of the healthy lifestyle habits mentioned above. If not, it’s time to reclaim control of your heart health by making some changes. And if you really want to make a significant impact on your heart disease risk, you should adopt the following habits:
- Exercise regularly: Get at least ten minutes of physical activity per day, ideally aiming for 20 minutes.
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Get ample sleep: Make sure you have at least seven hours of sleep per night.
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Limit alcohol consumption: Don’t consume more than one alcoholic drink per day, preferably beer or wine.
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Follow the Mediterranean diet: Research has shown that this heart-healthy diet can reduce your heart disease risk.
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Stay well hydrated: Drinking enough water is crucial, as dehydration can adversely affect your heart.
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Drink tea: Consuming at least two cups of tea per day can lower your risk of heart disease.
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Maintain an active sex life: Studies have found that an active sex life can contribute to a healthier heart.
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Develop close relationships: Bonding with people and pets can improve your emotional well-being, which is essential for heart health.
All of these simple habits have solid scientific backing for reducing your heart disease risk. So, if you’re serious about defying your genes and setting yourself on a better path, start making these changes and working towards a heart-healthy future. The power is in your hands to shape your health destiny.
