Signs of a healthy heart: At-home heart check

Regular Heartbeat: A healthy heart maintains a consistent rhythm, typically beating between 60 and 100 times per minute while at rest. This steady cadence ensures optimal blood circulation, delivering oxygen and nutrients to your body’s tissues and organs (1).

Normal Blood Pressure: One of the pillars of heart health is maintaining a normal blood pressure level, usually around 120/80 mm Hg (2). This range safeguards your heart from excessive strain and reduces the risk of cardiovascular diseases.

Stable Cholesterol Levels: Cholesterol plays a pivotal role in heart health. High-density lipoprotein (HDL) cholesterol is often referred to as “good” cholesterol, while low-density lipoprotein (LDL) cholesterol should be kept within a healthy range to prevent the buildup of arterial plaque (3).

Efficient Blood Circulation: A healthy heart excels at pumping oxygenated blood, ensuring that vital organs receive an ample supply of oxygen and nutrients (4). This efficient circulation is vital for overall well-being.

Absence of Chest Pain: Chest pain, or angina, is a crucial sign to watch for. If you experience chest discomfort, it could be a red flag for heart issues (4). Listen to your body and seek immediate medical attention if you encounter such symptoms.

Regular Exercise Tolerance: A robust heart allows you to engage in physical activities without undue fatigue or shortness of breath. Reduced exercise tolerance may indicate underlying heart concerns (4).

No Swelling: Edema, characterised by swelling in the ankles, feet, or legs, can be a telltale sign of heart troubles. It results from fluid retention due to poor circulation (5).

Normal Heart Sounds: Healthcare professionals use a stethoscope to listen for any irregular heart sounds, such as murmurs, arrhythmias, or valve issues. Monitoring your heart sounds is crucial for early detection (6).

Measure Your Blood Pressure: Invest in a reliable home blood pressure monitor and track your blood pressure regularly. Consistency is key in identifying any trends or abnormalities that may require medical attention.

Monitor Your Heart Rate: Use a wearable fitness tracker or a pulse oximeter to monitor your heart rate. Track variations and irregularities to stay vigilant about your heart’s rhythm.

Check Your Cholesterol: While some home cholesterol test kits are available, consulting your general practitioner (GP) for comprehensive cholesterol testing and personalised guidance is recommended.

Exercise Regularly: Engaging in at least 150 minutes of moderate-intensity aerobic activities each week is ideal for strengthening your heart. Activities such as brisk walking, cycling, and swimming promote cardiovascular health.

Maintain a Heart-Healthy Diet: A heart-healthy diet comprises a rich variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. Minimise processed foods, sugary beverages, and excess salt to protect your heart.

Manage Stress: Chronic stress can adversely affect your heart. Adopt stress-reduction techniques like meditation, deep breathing exercises, or yoga to maintain your heart’s well-being.

Avoid Smoking and Limit Alcohol: Smoking and excessive alcohol consumption are detrimental to heart health. Quit smoking and consume alcohol in moderation to protect your heart.