Ways to Check Your Heart Health at Home

Whether you’re playing your favorite sport or relaxing on the couch, your heart carries you through it all, one beat at a time. Because your heart is at the center of everything you do, it’s essential to keep it healthy and beating strong. But did you know that you can check your heart health without a doctor's visit?

Keep reading to learn the importance of heart health and how to check it at home using blood pressure monitoring, the stair climb test, wearable technologies and tracking your heart rate variability (HRV).

Heart Health Basics

Your heart health is key to your overall well-being. And the good news is, there are practical things you can do to maintain good heart health, including:

• Controlling your cholesterol
• Eating a healthy diet
• Getting enough sleep
• Living an active lifestyle
• Managing your blood pressure
• Managing your glucose levels
• Managing your weight
• Quitting, or not using, tobacco

Practicing these preventive methods is a great way not only to keep your heart beating strong, but also to nurture your whole health. You can even take it a step further by monitoring your heart health at home. Let’s take a closer look at some of the ways you can do this yourself.

Heart Blood Pressure Monitoring

Blood pressure is the amount of force that your blood uses to travel through your arteries. The normal range for the systolic number is less than 120, and the diastolic number is less than 80. While it’s normal for your blood pressure to vary slightly, elevated blood pressure can lead to serious complications if left untreated. That’s why a home blood pressure monitor is a great idea.

Using an at-home blood pressure monitor is a quick and effective way for you to get a pulse on your heart health and catch anything that doesn’t look normal. For healthy adults, a blood pressure monitor isn’t needed. However, if you’ve been diagnosed with high blood pressure or are on the verge of developing it, your doctor may recommend that you get one to keep a watchful eye, so you can receive the prompt care you deserve. The American Heart Association recommends an automatic, cuff-style, upper-arm monitor for the most accurate readings.

The Stair Climb Test

While the stair climb test can’t be performed at home, it’s a great way to get a birds-eye-view of your cardiac health. A 2020 study was conducted to assess individuals’ heart health by measuring the time it took them to climb four flights of stairs. Results showed that if it took someone a minute and a half or less to climb four flights, they had good heart health. When compared to a more comprehensive heart test using treadmills, there was a 58% overlap in patients who exceeded the time limit and had abnormal heart function detected by the treadmills. While the stair test isn’t a proper clinical assessment of your heart health, it may be a good overall test.

But it’s important to remember that this test does not replace an examination from your doctor. You still need to see your doctor for a proper assessment and diagnosis.

Wearable Technologies With ECG Capabilities

With all the technological advancements over the past few decades, you can get an accurate snapshot of your heart health through an electrocardiogram (ECG) test right from your wrist. Many smartwatches on the market today offer comprehensive heart monitoring technology that allows you to take an ECG test to assess your heart's electrical activity, rate, rhythm and strength. If you have an arrhythmia, like atrial fibrillation, having this type of on-the-go monitoring can put your mind at ease and help you seek care when you need it.

Tracking Your Heart Rate Variability

Heart rate variability (HRV) refers to the time interval, measured in milliseconds, between each heartbeat. Although it may seem counterintuitive, a healthy HRV number is ever-changing. This is because your body needs time to adjust to rapid changes in physical and psychological activities. For most healthy adults, a normal HRV range is between 40 and 60 milliseconds. However, it’s essential to remember that everyone is unique, so base your number on your own baseline.

Similar to ECG capabilities, many smartwatches and smart rings also offer HRV monitoring capabilities. Checking this number daily will help you establish your baseline. Once you know what it is, regular monitoring is a great way to detect if something is out of the ordinary.

When to Visit Your Primary Care Provider

Although there are many ways to check your heart health at home, none of them replace a visit to your doctor. It’s a good idea to remain mindful of common heart disease symptoms so you seek care when you need it most. Common symptoms of heart disease include:

• Exercise intolerance
• Fever
• Heartburn or indigestion
• Nausea or vomiting
• Neck pain
• Palpitations
• Sweating
• Trouble sleeping

If you or a loved one is experiencing any of these symptoms, it’s time to visit your doctor.

Putting Our Hearts Into Caring for Yours

When it comes to matters of the heart, you deserve expert care. Rest assured, you’re in good hands at UChicago Medicine AdventHealth. We stay at the forefront of cardiovascular health and continue to pioneer new advancements to better care for your heart.

Learn more about our heart and vascular care services and how we can partner with you on your journey to whole health.