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How ACE Gene Variations Affect Heart Health and Longevity

Heart health is essential for longevity. A strong, efficient heart and flexible blood vessels help maintain healthy blood pressure and reduce the risk of heart disease and stroke. One gene that influences cardiovascular function is ACE. The ACE gene controls production of an enzyme that converts angiotensin I into angiotensin II. Angiotensin II narrows blood vessels and raises blood pressure. Different versions of the ACE gene change how much of this enzyme your body makes, which can affect blood pressure regulation, weight trends, and even athletic tendencies.

What this means for you

Genetic results for the ACE variant rs4343 fall into three categories. Each corresponds to different ACE enzyme activity levels and slightly different practical considerations for diet, exercise, supplements, and monitoring. Below you will find clear, actionable guidance tailored to each genotype, plus general lifestyle and testing suggestions to support long-term cardiovascular wellness.

2 effect alleles (GG) — Higher ACE activity

Having two effect alleles (GG) is associated with higher ACE enzyme activity. This leads to increased production of angiotensin II, which can narrow blood vessels and raise blood pressure. People with this genotype may have a greater genetic predisposition to hypertension and potential weight gain. On the positive side, higher ACE activity has been linked to improved performance in power-based activities that require short, forceful muscle contractions.

Practical recommendations

  • Diet: Adopt a sodium conscious diet. Aim to limit processed foods and added salt. Focus on whole foods, plenty of vegetables, fruits, lean protein, and whole grains.
  • Potassium rich foods: Include leafy greens, bananas, sweet potatoes, beans, lentils, yogurt, and avocados to support blood pressure regulation.
  • Weight management: Maintain a healthy weight through portion control and consistent physical activity to reduce strain on the cardiovascular system.
  • Exercise: Combine resistance and power training with regular aerobic workouts. Short bursts of high intensity work well for power traits, but include sustained cardio to support vascular health.
  • Supplements: Consider discussing CoQ10 with your healthcare provider. CoQ10 may support cardiovascular function. Only start supplements after consulting your provider, especially if you take blood pressure medication.
  • Stress and sleep: Prioritize stress reduction techniques such as paced breathing, mindfulness, or yoga and aim for consistent sleep patterns to help regulate blood pressure.
  • Monitoring: Check blood pressure regularly at home and share readings with your clinician.
  • Blood tests: Periodic lipid panel, fasting glucose or A1c, basic metabolic panel for kidney function and electrolytes, and any tests your provider recommends based on risk factors.
1 effect allele (AG) — Intermediate ACE activity

Carrying one effect allele (AG) leads to intermediate ACE enzyme activity. Your body produces a moderate amount of the enzyme that converts angiotensin I to angiotensin II. This balanced profile places you between higher and lower ACE activity extremes. That can translate to a mix of endurance and power related athletic tendencies, and a moderate genetic influence on blood pressure regulation.

Practical recommendations

  • Diet: Emphasize a heart healthy pattern such as the Mediterranean approach. Reduce highly processed foods and added sodium while increasing vegetables, fruits, nuts, legumes, whole grains, and healthy fats like olive oil.
  • Potassium rich foods: Regularly include potassium sources such as leafy greens, bananas, beans, and yogurt to support balanced blood pressure.
  • Exercise: Maintain a varied program that includes both endurance activities like brisk walking, cycling, or swimming and strength or power training sessions a few times a week.
  • Supplements: CoQ10 may be beneficial for some people. Talk with your healthcare provider to assess suitability and interactions with any medications.
  • Stress and sleep: Practice regular sleep hygiene and stress management to support healthy cardiovascular regulation.
  • Monitoring: Check blood pressure periodically and discuss home readings with your clinician if you notice upward trends.
  • Blood tests: Routine monitoring including lipid panel and fasting glucose or A1c is recommended. Add renal function and electrolyte checks if your clinician advises.
0 effect alleles (AA) — Lower ACE activity

Having two non effect alleles (AA) is associated with lower ACE enzyme activity. This typically means less production of angiotensin II, which can support more flexible blood vessels and a more favorable blood pressure profile. Lower ACE activity may also be associated with endurance advantages where efficient, sustained cardiovascular performance is helpful.

Practical recommendations

  • Diet: Continue a balanced, whole food based diet that is low in added sodium and rich in fruits, vegetables, whole grains, legumes, lean proteins, and healthy fats.
  • Potassium rich foods: Keep including potassium sources for overall cardiovascular and metabolic health.
  • Exercise: Favor endurance activities such as jogging, cycling, swimming, or long walks. Include strength training for overall fitness and bone health.
  • Supplements: CoQ10 might still be considered in some situations but is generally not required solely based on this genotype. Discuss with your healthcare provider before starting any supplement.
  • Stress and sleep: Maintain stress reduction practices and good sleep habits to support general health.
  • Monitoring: Even with a favorable genetic profile, periodic blood pressure checks and routine health screening remain important.
  • Blood tests: Standard cardiovascular risk tests such as lipid panel and glucose or A1c are recommended at intervals advised by your clinician.

General heart healthy strategies for everyone

  • Limit sodium: Aim for the lowest sodium intake that is practical for you. Flavor foods with herbs, spices, citrus, and vinegar instead of salt.
  • Eat more plants: Make vegetables and fruits the mainstays of your meals to boost potassium, fiber, and micronutrients.
  • Move regularly: Aim for at least 150 minutes of moderate aerobic activity per week plus muscle strengthening on 2 or more days a week.
  • Manage stress: Use techniques such as breathing exercises, meditation, time in nature, social connection, or mindful movement.
  • Sleep well: Target consistent sleep duration and quality each night to support cardiovascular recovery and metabolic health.
  • Avoid tobacco and limit excessive alcohol: Both increase cardiovascular risk.
  • Know your numbers: Track blood pressure, cholesterol, blood sugar, and weight to spot changes early.

When to talk to your healthcare provider

  • If home blood pressure readings are consistently elevated.
  • If you have a family history of early heart disease or stroke.
  • If you are considering supplements such as CoQ10 or making major changes to medications, diet, or exercise.
  • If you have other chronic conditions such as diabetes, kidney disease, or lipid disorders.

PlexusDx provides educational information about genetic predispositions only. This content is not medical advice. Always consult your healthcare provider before starting supplements, changing medications, or making major lifestyle changes. Your provider can integrate these genetic insights with your personal health history and current medical care to build a safe, effective plan for heart health and longevity.