Lifestyle choices can override genetic risk of heart disease
Many people hide behind the excesses that result in some kind of a medical condition by blaming it on the genes. However, Robert Hegele, the director of the cardiovascular genetics laboratory at the Robarts Research Institute in London, Ontario tells us differently. In addition to stating that environment triumphs over genetics he mentions that even when you have bad genes it does not have to be a 'life sentence for most people' while addressing delegates at the Canadian Cardiovascular Congress in Edmonton. Recalling statistics, he also states that only 5% of people are 'exquisitely susceptible' due to a gene mutation.
It has been known that the risk of dying young increases significantly if you have an immediate relatives who has suffered a heart disease before the age of 50. On the other hand, there are more than 90% of people who have their heart health in their own hands. And with more than 50,000 deaths due to a heart disease and more than 14,000 from a heart stroke in 2005 in Canada, it is only pertinent that we take a closer look at our lifestyles and change for the better.
In the Canadian Cardiovascular Congress, Dr. Hegele also mentioned some specific lifestyle choices that can easily be made. These include smoking, alcohol, junk food and a sedentary lifestyle.
Kenneth Madden, a geriatric specialist at the University of British Columbia (UBC), concluded in his study that type 2 diabetic patients benefited from aerobic activity. The elasticity and flexibility of the arteries increased while a drop in arterial stiffness was also observed. A study conducted as far back as 2003 and published in the New England Journal of Medicine stated that diet and lifestyle choices influenced heart disease in women. Likewise, in the Nurses' Health Study involved 85,000 women that were studied over 14 years. This longitudinal research concluded that smoking cessation and better dietary habits were the two factors that were mainly responsible for a decrease in heart related diseases.
Some tips that are suggested for prevention of heart diseases and better heart health are
- Less fat - Avoidance of saturated fats like butter, cheese, cream and hard margarine and trans-fats found in processed foods is recommended.
- Lower salt intake - Avoiding added salt intake can keep the blood pressure under control.
- Alcohol consumption - Limiting alcohol consumption to a maximum of one glass of red wine due to its antioxidant content is advised.Caffeine - Coffee and decaffeinated coffee should be avoided as it increases cholesterol levels and blood pressure due to dehydration.
- Smoking - Smoking should be stopped immediately as it increases the risk of heart disease.
- Fresh vegetables - An increase in the consumption of fresh vegetables and fruits rich in antioxidants is recommended. Broccoli, Brussels sprouts, tomatoes, spinach, red berries, apricots and banana are some of the foods that are good for the heart.
- Olive oil - The use of olive oil has been known to reduce LDL cholesterol.
- Exercise - Adopting stress relief techniques like yoga, meditation, tai chi and exercising regularly can also reduce the risk of heart conditions.