Keeping Up With Heart Health For The Whole Family

You can keep heart disease off your family’s doorstep. It's easier than you think to help your loved ones build heart-healthy habits, and nothing could be more important.

There’s power in prevention.

Your first step is to know heart disease risks: They’re the same risks for men and women. (Still, keep in mind that while men and women share many risk factors for heart disease, a few risk factors are unique to women.)

Although heart disease is the leading cause of death in the United States, many of the risks are preventable. Families that work together to build healthy habits can make it easier to protect their hearts at every stage of life.

Here are a few critical questions you may want to ask yourself. We have the answers and heart-healthy tips.

Key Takeaways: Heart Disease Prevention Starts at Home

• Heart disease is the leading cause of death in the U.S., but many of its risks can be prevented through daily habits.
• Family history is one of the strongest predictors of heart disease. Knowing your relatives' health history can help guide your care.
• Small, consistent changes to how you eat, move and manage stress can protect your heart and your family's hearts at every stage of life.

Am I At Risk For Heart Disease?

Heart disease risks for everyone in the family include:

• Being overweight or obese
• Diabetes and prediabetes
• Excessive alcohol use
• Family history of heart disease
• High blood cholesterol
• High blood pressure
• Lack of physical exercise
• Smoking

You can’t change your genes, but you can make choices to help improve many risks:

• Control blood pressure (less than 120/80)
• Control cholesterol levels
• Don’t smoke, or stop if you currently are
• Exercise regularly
• Manage blood sugar levels

“The way we live our lives is really the foundation of our health,” said Ryan Daly, MD, an Indianapolis cardiologist with Franciscan Health Indiana Heart Physicians. “The habits you build every day play a major role in your heart health over time.”

Eating better or being more active are lifestyle changes that can help lower your risk.

Does Heart Disease Run In My Family?

When you know your risk of heart and vascular disease, you can take steps to prevent it. Family gatherings offer a good chance to learn more about your health history. Questions you may want to ask include:

• Have any relatives had a heart attack or stroke? At what age?
• Who in the family has high cholesterol or high blood pressure?
• Does diabetes run in the family?
• Has anyone had heart surgery or vascular disease?

These are all signs of cardiovascular disease. For instance, if a close family member developed heart disease at a younger age (before 55 for men or 65 for women), your risk may be higher. You’ll want to share this information with your provider to help guide your care.

How Can I Prevent Heart Disease?

While some risks for heart disease aren’t preventable, you can still take steps to lower them. Start with prevention, which begins with your daily habits. Those are all about what you eat, how much you move and how you care for your body over time.

“Two of the most important steps you can take are to focus on whole, less processed foods and stay active,” Dr. Daly said. Here’s how to get started.

1. Get moving to maintain your heart health

Incorporate more physical activity every day. Walk when possible, take the stairs and stay active as a family. Experts recommend at least 150 minutes of moderate exercise each week. Try to find small ways to move more to improve family fitness.

2. Your heart can benefit from a healthy weight

Stay at a healthy weight to help lower your risk of heart disease, diabetes and other conditions. And it’s smart to start early. Childhood obesity protection is one key for children to avoid future health problems.

3. Those saltshakers can harm your heart health

Cut down on your sodium intake to help keep blood pressure in a healthy range. Aim for less than 2,300 mg of sodium per day to support heart health.

4. Omega-3s can help your heart

Try to have at least two servings of fish or heart-healthy fats each week. Foods like salmon, walnuts and flaxseed provide important nutrients that support heart function.

5. Improve heart health with 5 or more fruits and vegetables each day

Fruits and vegetables provide fiber, vitamins and antioxidants. They also help you feel full, which is good for managing weight and overall health.

6. Quit smoking for better heart health

Smoking damages your circulatory system and raises your risk of heart disease. One of the most important steps you can take for your heart is to stop smoking.

7. Maintain healthy cholesterol and blood sugar levels

It’s essential that you monitor these levels to prevent heart disease. Diabetes is a major risk for heart disease, but it’s also very controllable. So regular checkups are important.

8. Fiber is your heart's best friend

A high-fiber diet can help lower cholesterol levels. Enjoy whole grains, fruits, vegetables and legumes. They’re excellent sources of fiber.

9. Watch fat intake

Focus on healthy fats and limit saturated and trans fats. Choose foods like nuts, seeds, olive oil and avocados whenever you can.

10. Keep a food journal for a heart-healthy lifestyle

Track what you eat to help spot areas for improvement.

The great thing about working with your family to improve heart health is that you all have a built-in way to stay accountable. When you support each other as you build lifestyle habits, you take meaningful steps toward changes that last.

The heart care team at Franciscan Health offers personalized care, screenings and guidance to help you and your family stay healthy. Call (833) 761-6153 or make an appointment online.