Simple lifestyle changes that can reduce chronic disease (even if you have a genetic risk)
Think again.
While inherited factors can elevate your risk for conditions like type 2 diabetes, heart disease, or dementia, advanced science, medical breakthroughs, and research-backed wellness rituals show that lifestyle choices can dramatically outweigh genetic predispositions.
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From swapping processed foods for plant-based meals to moving your body, small changes go a long way and can slash disease risk by up to 65% – even for high-risk individuals.
How?
Read on the know more.
The science behind 'choice'
Polygenic risk scores vs. lifestyle
A study recently published in
looked at polygenic risk scores and lifestyles amongst a Chinese population sample. This was a prospective cohort study and the research specifically focused on Chinese adults and utilized data from the China Kadoorie Biobank.
Now, a
polygenic risk score (PRS)
is a measure that estimates an individual's risk of developing a disease based on the combined effect of multiple genetic variants across the genome. It essentially sums up the effects of numerous genetic variations to provide a single score reflecting an individual's predisposition to a particular condition.
Researchers included 96,400 adults in their analysis, and they excluded people with histories of heart attacks or strokes.
The participants were divided into two sets: A testing set of 72,149 participants and a training set of 24,251 individuals. The average age of participants was 53.
First, researchers constructed polygenic risk scores that evaluate the genetic risk for three components of cardiovascular disease: coronary artery disease, ischemic stroke, and intracerebral hemorrhage (brain bleeding).
The researchers found that high genetic risk coupled with an unfavorable lifestyle was strongly associated with early-onset cardiovascular disease outcomes compared to late-onset outcomes.
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According to another study, published earlier this year in
, women at high genetic risk for atherosclerotic cardiovascular disease saw up to a 65% risk reduction by adhering to healthy lifestyles and managing metabolic syndrome.
Although genes often dictate the journey of our lives, with better lifestyle choices, you can always change the roadmap. These 'better lifestyle choices' start small.
As Dr. Matthew Tomey, a cardiologist at Mount Sinai Fuster Heart Hospital, told The Post, there are precisely eight roadmaps (
) that can revitalize your life, irrespective of your genetic predisposition.
Eat better
A balanced diet is foundational to health. Adopt a nutrient-rich pattern of consuming food. Think whole fruits, vegetables, lean proteins, nuts, seeds, and heart-healthy oils like olive or canola. For instance, the Mediterranean diet, rich in fruits, vegetables, whole grains, and healthy fats, has been linked to a reduced risk of cardiovascular diseases, diabetes, and certain cancers. The Mediterranean diet consistently shows up to 25% lower risk of heart attacks and early mortality.
This whole-food approach also helps stabilize blood sugar and manage cholesterol, the pillars of metabolic resilience.
Be more active
Studies equate prolonged sitting to the cardiovascular risk of smoking, so even breaking up screen time counts. Consistent movement lowers inflammation, builds metabolic efficiency, and supports a healthy weight. As per the CDC's recommendation, aim for at least 150 minutes of moderate or 75 minutes of vigorous aerobic activity, plus twice-weekly muscle-strengthening activities and resistance exercise.
Quit tobacco
Smoking (including vaping) is still the single largest preventable cause of cardiovascular deaths. It accelerates artery plaque formation, raises blood pressure, and reduces oxygen delivery. Even secondhand exposure elevates risks. Quitting, or never starting, is among the most powerful steps you can take.
Get enough sleep
Adequate sleep is essential for maintaining optimal health. Poor sleep is linked to hypertension, weight gain, increased risk of obesity, and elevated stress – all risk multipliers for chronic diseases like heart disease and diabetes.
As per Life's Essential 8, 7–9 hours of consistent, restorative sleep is not an option – it's essential for calming inflammation, regulating hormones, and supporting brain health.
Establishing a consistent sleep schedule, creating a relaxing bedtime routine, and optimizing the sleep environment can help improve sleep quality and promote better health outcomes.
Manage weight
A healthy BMI between 18.5 and <25 helps ease the burden on your heart and arteries.
Maintaining a balanced weight supports metabolic health, insulin sensitivity, and reduces inflammation. Combining mindful eating and movement is your ticket to sustainable weight management.
Control cholesterol
High non‑HDL 'bad' cholesterol quietly damages your arteries. Ideal Life's Essential 8 performance means keeping your non‑HDL/stable cholesterol in check. A diet rich in soluble fiber, healthy fats, and limited processed foods helps, and if needed, medication complements lifestyle changes.
Check blood sugar
Unchecked glucose can harm your heart, kidneys, brain, and eyes over time. Monitoring HbA1c and maintaining normal blood sugar, through diet, activity, and weight control, is essential. Diabetes prevention must be treated as the frontline prevention, not some secondary care.
Manage blood pressure
Keep levels below 120/80 mm Hg, and take action at 130/80 or above. Elevated blood pressure is a top silent killer, driving heart attacks, strokes, and kidney disease.
Regular monitoring and batch lifestyle strategies are your best defense, with medications available when needed.
The final word
While genetics play a role in our health, they don't determine our fate. By making conscious lifestyle choices, we can significantly reduce the risk of chronic diseases and enhance our quality of life.
These eight simple lifestyle choices from Life's Essential 8 don't just help healthy individuals – they slash genetic risk as well. According to the American Heart Association, adhering to these choices adds an extra 5–6 years of total lifespan at age 50, and expands disease-free life by 75–80% of those years. So, brace yourselves and get ready to make better lifestyle choices. After all, it's never too late to start making healthier choices for a brighter future!
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