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Family history of heart conditions? Here's what you need to know

Family history of heart conditions? Here's what you need to know

Having a family history of heart conditions can raise questions and concerns about personal health. While genetic predisposition may play a role, lifestyle and proactive measures can make a significant difference. This article explores how to support your heart health, actionable steps you can take to mitigate risks, and how at-home testing can provide you valuable insights into cardiovascular wellbeing.

What causes heart conditions?

Heart conditions often result from a combination of genetic, lifestyle, and environmental factors. For those with a family history, understanding these causes is vital:

  • Genetics: Inherited conditions like familial hypercholesterolemia can elevate cholesterol levels, increasing the risk of cardiovascular disease [1].
  • Lifestyle Choices: A diet high in saturated fats, sedentary habits, and smoking are significant contributors [2].
  • Underlying Conditions: Hypertension, diabetes, and obesity exacerbate risks [3].

Identifying these factors early through regular monitoring and lifestyle adjustments can lead to better outcomes.

Lifestyle tips for supporting heart health

For those with a family history of heart conditions, adopting heart-healthy habits can make a significant difference in mitigating risks. Here are tailored steps to support cardiovascular wellness:

1. Quit smoking

Smoking is a leading contributor to heart disease and vascular conditions, with risks compounded in individuals with a genetic predisposition. By embracing a smoke-free lifestyle, you can significantly lower your risk of cardiovascular complications while improving overall health. Seek resources and support to quit smoking effectively [2].

2. Monitor blood pressure

Hypertension often runs in families and is a major risk factor for heart disease and stroke. Regularly checking your blood pressure helps detect early signs of high blood pressure. Blood pressure is measured in millimeters of mercury (mm Hg), a unit that reflects the pressure exerted by the blood in your arteries. Normal blood pressure is typically around 120/80 mm Hg - meaning your heart creates a pressure of 120 mm Hg during a beat and 80 mm Hg when at rest. While a target of less than or equal to 120/80 mm Hg is ideal, aiming for 130/80 mm Hg is seen to be more practical in a clinical setting. Collaborate with a health practitioner to manage elevated readings through diet, exercise, or medication as needed [3].

3. Nourish your body with heart-healthy foods

A heart-healthy diet is crucial, particularly for those with inherited risk factors. Focus on whole foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Reducing processed foods, saturated fats, and added sugars can help lower cholesterol and improve overall heart health. Adding omega-3 fatty acids from oily fish or plant-based sources like flaxseeds offers additional cardiovascular benefits [4].

4. Stay physically active

Regular physical activity supports cardiovascular fitness and overall wellbeing. With a genetic predisposition to heart conditions, aim for at least 150 minutes of moderate-intensity aerobic activity weekly, complemented by strength-training exercises. Activities like brisk walking, swimming, or dancing help enhance circulation, manage weight, and improve heart health [5].

5. Maintain a healthy weight

Carrying excess weight can amplify genetic risks for heart disease. Strive to maintain a healthy body weight through a balanced diet and regular exercise. Even modest weight loss - as little as 5-10% of total body weight - can significantly improve cholesterol levels, blood pressure, and other cardiovascular markers [5].

6. Manage stress effectively

Chronic stress can exacerbate inherited risks for heart conditions. Incorporating stress-reduction techniques, such as mindfulness meditation, yoga, or deep breathing exercises, can help lower cortisol levels and support heart health. Spending time outdoors and nurturing social connections can also promote emotional and cardiovascular wellbeing [6].

7. Regularly check lipid levels

For those with a family history of heart disease, monitoring lipid levels is essential. Pay close attention to LDL (bad cholesterol), HDL (good cholesterol), total cholesterol, and triglycerides. Additional markers like Apolipoprotein B (Apo B) and Lipoprotein(a) (Lp(a)) provide deeper insights into cardiovascular risks and can guide preventive strategies [4].

8. Manage blood glucose levels

If diabetes runs in your family, maintaining blood sugar control is critical for heart health. Regularly monitor HbA1c levels to assess long-term glucose management. Aiming for levels below 7% can help reduce the likelihood of diabetes-related cardiovascular complications. Using a Continuous Glucose Monitor (CGM) offers real-time tracking to help you stay on target [7].

The role of supplements and statins in heart health

Supplements may offer additional support when dietary intake is insufficient. However, always consult with a health practitioner before starting any new regimen.

  • Plant Sterols and Stanols: Help lower cholesterol levels [4]. However, doses of 2-3g per day are required, which can be challenging to maintain. If you’re on a medication like Ezetimibe*, these are not recommended given they work in similar ways.
  • Coenzyme Q10: Great for supporting heart function, especially if you have heart failure. Oil-based CoQ10 works best, and splitting it into 100 mg doses makes it easier for your body to absorb [8].
  • Statins: These are medications proven to lower bad cholesterol and protect against heart problems. If you’re on statins, (cholesterol-lowering medications), CoQ10 might be a good addition since statins can lower your natural levels of it.

Understanding the importance of testing

Regular testing is key to understanding heart health. For those with a family history of heart conditions, testing can:

  • Identify genetic predispositions
  • Provide insights into cholesterol and triglyceride levels
  • Highlight other risk factors such as glucose and blood pressure [5]

How testing can help take control

Early detection through testing empowers individuals to make informed choices. MyHealthChecked offers convenient at-home testing options:

MyHealthChecked’s Heart Profile DNA Test is designed to uncover genetic markers that may influence your cardiovascular health. This test:

  • Identifies predispositions to conditions like high cholesterol or hypertension
  • Provides insights into how your body processes certain nutrients vital for heart health
  • Helps you understand your genetic risk factors, enabling informed decisions about diet and lifestyle

MyHealthChecked’s Heart Profile Blood Test offers a detailed analysis of key biomarkers related to cardiovascular health, including:

  • Cholesterol levels: HDL, LDL, and triglycerides
  • Inflammatory markers that could indicate risks of heart disease
  • Glucose levels to assess diabetes risk, a common contributor to heart conditions

This test is a practical way to monitor changes over time, helping you track the effectiveness of lifestyle interventions.

These tests provide detailed insights, helping you tailor your lifestyle and healthcare interventions for optimal heart health.

Important questions about family history and heart health

1. Does a family history guarantee heart disease?

No, while genetics play a role, lifestyle modifications can significantly reduce risks.

2. What is the most important lifestyle change?

Focus on a balanced diet and regular physical activity. Combined, they have the most substantial impact.

3. How often should I test?

Discuss with a health practitioner. Generally, annual testing is recommended for high-risk individuals [9].

In summary

A family history of heart conditions doesn’t mean you can’t take control of your cardiovascular health. By understanding genetic risks, adopting a heart-healthy lifestyle, and utilising at-home testing options like the Heart Profile DNA and Blood Tests, you can actively support your wellbeing.


*Ezetimibe is a prescription medication designed to lower cholesterol by reducing its absorption in the intestines. Essentially, if you're already taking Ezetimibe, adding plant sterols or stanols may be redundant because both approaches aim to achieve similar cholesterol-lowering effects.

Reviewed by Dr Gavin Ralston

References

1. British Heart Foundation. Genetic Testing for Inherited Heart Conditions [Internet]. London: BHF; 2020 [cited 2025 Jan 14]. Available from: https://www.bhf.org.uk.

2. National Institute for Health and Care Excellence (NICE). Cardiovascular Disease: Risk Assessment and Reduction [Internet]. London: NICE; 2014 [cited 2025 Jan 14]. Available from: https://www.nice.org.uk.

3. British Dietetic Association. Food Fact Sheet: Heart Health [Internet]. London: BDA; 2021 [cited 2025 Jan 14]. Available from: https://www.bda.uk.com.

4. British Dietetic Association. Cholesterol [Internet]. London: BDA; 2022 [cited 2025 Jan 14]. Available from: https://www.bda.uk.com.

5. NHS. Blood Pressure Levels and Management [Internet]. London: NHS; 2022 [cited 2025 Jan 14]. Available from: https://www.nhs.uk.

6. European Society of Cardiology. Cardiovascular Disease Prevention Guidelines [Internet]. London: ESC; 2021 [cited 2025 Jan 14]. Available from: https://www.escardio.org.

7. Diabetes UK. Managing Your Blood Glucose Levels [Internet]. London: Diabetes UK; 2021 [cited 2025 Jan 14]. Available from: https://www.diabetes.org.uk.

8. Mayo Clinic. Coenzyme Q10 and Heart Health [Internet]. Rochester: Mayo Clinic; 2022 [cited 2025 Jan 14]. Available from: https://www.mayoclinic.org.

9. National Institute for Health and Care Excellence (NICE). Obesity: Identification, Assessment, and Management [Internet]. London: NICE; 2014 [cited 2025 Jan 14]. Available from: https://www.nice.org.uk/guidance/cg189.