Heart Health Tips: In today’s fast-paced world, where stress and unhealthy habits abound, safeguarding our heart health has become more crucial than ever. Understanding the signs of potential heart issues and taking proactive measures can make all the difference. Here are some simple yet effective tips to assess and promote heart health.
Know Your Resting Heart Rate
A healthy resting heart rate falls between 60 and 100 beats per minute. Grab a stopwatch and find your pulse on your wrist. Count the beats for 60 seconds. Over 100? Get it checked! Repeat for 15 seconds and multiply by 4. Still above 100? It’s time to see a doctor.
Check Your Heart During Activity
Take part in physical activities like running or brisk walking for around 5 minutes. Following this activity, pause to measure your heart rate. For example, if you are 40 years old, subtract 40 from 220 to get your maximum heart rate (220 – 40 = 180 beats per minute). Then, calculate 85% of this value, which would be approximately 153 beats per minute. During your exercise session, if your heart rate surpasses this threshold, reaching, say, 160 beats per minute, it could indicate potential heart issues warranting further attention.
Monitor Your Blood Pressure
Invest in a home blood pressure monitor and track your readings regularly. If it consistently stays above 120/80 mmHg, you might have high blood pressure, a risk factor for future heart problems.
Increased Heart Rate during Exertion
Pay attention to signs such as rapidly increasing heart rate or excessive fatigue during physical exertion. These could be early indicators of underlying heart conditions.
Taking Charge of Your Heart Health
Prioritising your heart health is crucial. Here are some additional tips:
- Embrace a healthy diet: Load up on fruits, vegetables, whole grains, and lean protein. Limit processed foods, saturated fats, and added sugars.
- Move your body: Aim for daily activity, be it brisk walking, swimming, cycling, or dancing. Listen to your body and choose activities you enjoy to make fitness a sustainable habit.
- Maintain a healthy weight: Excess weight puts strain on your heart.
- Manage stress: Chronic stress can harm your heart. Practice relaxation techniques like yoga or meditation.
- Quit smoking: Smoking is a major risk factor for heart disease.
- Schedule regular checkups: Don’t neglect your annual doctor’s visits.
By listening to your body and adopting healthy habits, you can empower your heart to beat strong for years to come. Remember, prevention is always better than cure!
Disclaimer: This material, including advice, provides general information only. It is in no way a substitute for a qualified medical opinion. Take the methods, and claims mentioned in this article as suggestions only; DNP India does not confirm or refute them. Consult a doctor before implementing any such suggestions/ treatment/medicine/diet.