How I’m Managing My Genetic Risk for Heart Disease Without Medication

As a nutritionist, I’ve always believed that while we are born with certain genetic predispositions, it’s our daily choices, our diet, lifestyle, and habits, that truly determine our health outcomes. Our genes load the gun, but it’s our lifestyle that pulls the trigger.

My Background

I come from a family with a strong history of cardiovascular disease. My father sadly passed away from a heart attack at the age of 51, and his siblings have all been affected by heart disease, three of them have required stents, and one suffered a non-fatal heart attack.

In my twenties, I was diagnosed with high cholesterol. At that time, I was advised to begin statin therapy due to my family history, but I was determined to first try to manage my health through diet and lifestyle interventions.

Reducing My Cholesterol

I began researching extensively and focused on eating foods known to help improve cholesterol levels. I included cholesterol-lowering foods like oats, ground flax seeds, and soya products. I also prioritised foods that support higher HDL (the “good” cholesterol), including avocados, olive oil, and a variety of nuts and seeds. Additionally, I incorporated plenty of anti-inflammatory ingredients such as turmeric, herbs, spices, garlic, and ginger to support overall cardiovascular health.

Despite being told that, due to familial hypercholesterolaemia, my cholesterol couldn’t be lowered through diet alone, I proved otherwise. In just six weeks, I significantly reduced my LDL (the “bad” cholesterol) and raised my HDL. I made significant changes and when I saw the profound impact this had on my cholesterol levels, it sparked my decision to study nutrition.

Twenty Years On

Today, I still follow the same principles, though my approach is more balanced. I follow an 80–20 style of eating: most of the time, I stick to heart-supportive, plant-focused meals, but I also allow space to enjoy food and eat flexibly. My diet remains predominantly plant-based, rich in fibre, healthy fats, and anti-inflammatory foods. I routinely assess my lipids, which remain in optimal ranges.

But now, 20 years on, I’m entering a stage of life where cardiovascular risk naturally increases, particularly for women in the post-menopausal years. I wanted to assess my risk more thoroughly. Therefore, I arranged to see a cardiologist, Dr Azad Ghuran, who recommended a few in-depth tests.

Investigating My Heart Health

My cardiologist, Dr Ghuran recommended a number of key tests to assess my risk.

1. Lipoprotein(a) Testing

One of the key tests I undertook was a Lipoprotein(a), or Lp(a), blood test. Lipoprotein(a) is a type of cholesterol particle that circulates in the blood. Unlike "regular" LDL cholesterol (often referred to as 'bad' cholesterol). Elevated levels of Lp(a) are considered an independent and genetically determined risk factor for heart disease and stroke.

Importantly, Lp(a) levels are largely inherited and do not significantly respond to diet, exercise, or lifestyle changes. It is considered a “non-modifiable” risk factor, meaning you are born with your level, and it tends to remain relatively constant throughout life. Awareness of Lp(a) is increasing, and many experts now recommend having it tested at least once in a lifetime, particularly if there is a family history of premature cardiovascular disease.

My Lp(a) Result

My Lipoprotein(a) result came back elevated. This wasn’t unexpected, given my family history.

2. Carotid Doppler Ultrasound

Next, I underwent a carotid Doppler ultrasound, a non-invasive scan that looks at the carotid arteries in the neck, which supply blood to the brain. This test checks for any plaque build-up or narrowing in the arteries, both signs of early vascular disease. Fortunately, my carotid Doppler showed no plaque and no narrowing, indicating that, despite my genetic risks, my arteries remain healthy.

3. Cardiac CT Scan

Finally, I had a Cardiac CT scan, specifically a calcium score and coronary CT angiogram. This highly detailed scan assesses whether there is any calcium or plaque in the coronary arteries, the arteries that supply blood to the heart itself.

My Cardiac CT Result

My results was "zero" meaning there is no detectable atherosclerosis and places me at very low short-term risk of a heart attack.

What This Means

Despite having a genetic predisposition, a family history of heart disease and now confirmed elevated Lp(a), my diet and lifestyle choices appear to have had a profound impact.

My arteries are currently free of plaque. My heart structure and function are normal. My overall cardiovascular health is strong.

This doesn’t mean I can be complacent. Because Lp(a) is a lifelong risk factor, I will continue to monitor my health carefully with regular check-ups, and maintain a diet and lifestyle specifically designed to support heart health, rich in fibre, healthy fats, antioxidants, and anti-inflammatory foods. This really emphasises what I have always believed. You cannot change your genes. But you can change how those genes express themselves. Knowledge is empowering. Taking the time to understand your risks means you can act early, make informed choices, and truly change your future health.

If you would like to make changes to reduce your risk of heart disease or to balance your cholesterol, do feel free to get in touch.