Heart
disease is a major health concern for many Americans. Poor diet, limited
exercise, and genetic factors often lead to high cholesterol, obesity,
hypertension, and diabetes while dramatically impacting the health of a
person’s heart.
To be clear,
we do recommend regularly getting your heart checked out by a pro. But in the
meantime, there are ways to monitor your own heart health yourself, right in
the comfort of your home, without any special devices.
1- The Stairs
Test
If it takes
you more than 1½ minutes to ascend four flights of stairs, your health is
suboptimal, and it would be a good idea to consult a doctor
2- Healthy
Breathing
If you can
perform moderately intense physical activities, such as brisk walking, running,
or lifting weights without experiencing chest pain, tightness in the chest or
shortness of breath, your cardiovascular system is supplying your body with the
oxygen levels it needs. You have a healthy heart.
3- Quick
Recovery Rate
Heart rate
recovery is a measure of the change in your heart rate after you have stopped a
workout or another high-intensity activity. Heart rate recovery has proved a
reliable tool in confirming cardiovascular health especially in individuals at
risk of heart disease (such as those with high blood pressure and diabetes).
Ideally, the faster your heart rate decreases after exercise, the better your
cardiovascular health, and vice versa.
Read more: Cardiac diet guidelines and 7 Steps to prevent heart disease
4- Resting
Heart Rate
Your heart
rate naturally changes throughout the day, depending on how much you're exerting
yourself. During moments of high stress or intense physical exertion, for
example, your heart beats faster. When you're relaxed or asleep, it beats more
slowly.
In general,
healthy adult heart rates range from 60 to 100 beats per minute when you're
relaxed, but ranges also depend on age.
To
measure it: Simply
put your index and middle finger on the inside of the opposite wrist, and count
the number of heartbeats you feel in 15 seconds. Multiply that number by four
to get your heart rate in beats per minute.
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A healthy heart is the secret to a longer life, so minimize your risk of heart disease by keeping your heart strong. Maintaining good heart health is extremely important for everyone, but it is particularly crucial for those with a predisposition to cardiovascular disease. It is often an option to get a health checkup at a doctor’s office or clinic.