Why It’s Important to Monitor Your Heart Health — and How to Do It

Written by: Sendra Yang, PharmD, MBA

Your heart is one of the most essential organs in your body.^{1, 2} It pumps blood filled with oxygen and nutrients to every part of your body. Keeping your heart healthy is vital for living a long and active life. When people talk about heart health, they are referring to how well the heart and blood vessels work together to keep your body functioning properly.

Heart disease is a leading cause of death in the United States.³ According to the Centers for Disease Control and Prevention (CDC), heart disease causes about one in five deaths in the country.⁴ Many heart diseases, such as heart attacks and strokes, happen when the blood flow to or from the heart is blocked or slowed down.^{3, 5} Poor heart health can also lead to high blood pressure, heart failure, and other serious conditions. The good news is that many of these problems can be prevented or managed by taking care of your heart.

How to Monitor Your Heart Health

There are several ways to track your heart health. Some methods can be done at home, while others require a visit to your healthcare provider.^{6, 11}

1. Measuring Your Blood Pressure

High blood pressure, also known as hypertension, is a significant risk factor for heart disease.^{6, 7} You can check your blood pressure at home using a digital blood pressure monitor. A healthy blood pressure reading is considered to be around 120/80 mmHg.⁸ If your numbers are higher, talk to your healthcare provider about ways to lower it. Blood pressure is considered high when you have consistent systolic readings of 140 mm Hg or higher or diastolic readings of 90 mm Hg or higher.^{7, 8}

2. Tracking Your Heart Rate

Your heart rate, or pulse, is the number of times your heart beats per minute.⁹ A normal resting heart rate for most people is between 60 and 100 beats per minute. You can check your pulse by placing two fingers on your wrist or neck and counting the beats for 60 seconds. Many smartwatches and fitness trackers also measure heart rate.

3. Getting Blood Tests

Blood tests can help detect heart disease risk factors such as high cholesterol and high blood sugar levels.^{6, 8} Your healthcare provider may recommend checking your cholesterol and blood sugar levels regularly, especially if you have a family history of heart disease.

4. Using Electrocardiograms (EKG or ECG)

An electrocardiogram is a test that records the electrical activity of your heart.¹⁰ It can help healthcare providers find irregular heartbeats or other heart problems. Some wearable devices now have ECG features that allow you to monitor your heart rhythm at home.

5. Checking for Symptoms

Pay attention to symptoms like chest pain, shortness of breath, dizziness, or swelling in your legs.^{4, 11} These could be warning signs of a heart problem. If you experience these symptoms, seek medical attention immediately.

Lifestyle Changes to Improve Heart Health

You can take care of your heart by making healthy choices every day. Here are some key steps to protect your heart.^{6, 8}

1. Eat a Heart-Healthy Diet

What you eat affects your heart.^{6, 12} A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can lower your risk of heart disease. Try to limit foods high in salt, sugar, and unhealthy fats. The Mediterranean and DASH diets are great examples of heart-healthy eating plans.

2. Exercise Regularly

Physical activity helps strengthen the heart and improve circulation.^{6, 13} The CDC recommends at least 150 minutes of moderate-intensity exercise, like brisk walking or cycling, per week.⁶ Strength training, like lifting weights or doing bodyweight exercises, is also beneficial for heart health.¹³

3. Maintain a Healthy Weight

Being overweight increases the risk of heart disease.⁶ Losing even a small amount of weight can improve your heart health. A combination of healthy eating and exercise is the best way to manage your weight.

4. Avoid Smoking and Limit Alcohol

Smoking damages blood vessels and increases the risk of heart attacks and strokes.⁶ If you smoke, quitting can significantly improve your heart health. Drinking too much alcohol can also raise blood pressure and contribute to heart disease.^{6, 12} If you drink, do so in moderation — up to one drink per day for women and two for men.

5. Manage Stress

Chronic stress can raise blood pressure and lead to unhealthy habits like overeating or smoking.^{6, 14} Activities like meditation, deep breathing, and spending time with loved ones can help reduce stress.¹⁴

6. Get Enough Sleep

Poor sleep can increase the risk of heart disease.^{6, 15} Most adults need seven to nine hours of sleep per night. Keeping a regular sleep schedule and avoiding screens before bedtime can help improve sleep quality.

Understanding Heart Disease Risk Factors

Some risk factors for heart disease cannot be changed, but many can be managed.¹⁶ Knowing your risks can help you make better choices for your health. There are some risk factors for heart disease that cannot be controlled, and others are controllable.

Uncontrollable Risk Factors:

• Age: The risk of heart disease increases as you get older.
• Family History: If close family members have heart disease, you may be at higher risk.
• Gender: Men are more likely to develop heart disease at an earlier age, though women's risk increases after menopause.

Controllable Risk Factors:

• High Blood Pressure: Keeping blood pressure in a healthy range lowers heart disease risk.
• High Cholesterol: Too much bad cholesterol (LDL) can build up in arteries and cause heart disease.
• Diabetes: Uncontrolled diabetes can damage blood vessels and increase heart disease risk.
• Smoking: Quitting smoking is one of the best things you can do for your heart.
• Poor Diet and Lack of Exercise: Eating unhealthy foods and being inactive can lead to obesity, high blood pressure, and diabetes.

Key Points

Your heart works hard every day, so taking care of it is essential. Monitoring your heart health with tools like blood pressure monitors, heart rate trackers, and medical tests can help you stay informed about your heart's condition. Making lifestyle changes, such as eating well, exercising, and managing stress, can significantly lower your risk of heart disease.

By understanding your risk factors and taking steps to improve your heart health, you can live a healthier life. If you have concerns about your heart, talk to your healthcare provider about the best ways to monitor and maintain your heart health.

Heart Health With Everlywell

By maintaining heart health, you can optimize your overall health and prevent complications of heart disease. At Everlywell, there is a Heart Health at-home lab test that takes a comprehensive look at your heart health to help you take steps to reduce your risks of developing heart-related health conditions. The results will show your cholesterol and lipid levels, including total cholesterol, HDL, LDL, and triglycerides. This panel also shows your HbA1c levels, an important biomarker for helping assess heart disease and diabetes risk. All tests are reviewed by an independent board-certified healthcare provider.

In addition, Everlywell can provide suggestions, catered to your results, to jumpstart a healthier lifestyle. There is also an option to schedule affordable, fast, and easy telehealth visits to speak with a certified healthcare provider. You can get a care plan which may include additional testing, prescriptions, and lifestyle recommendations.

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12. Choose heart-healthy foods. National Heart Lung and Blood Institute. Accessed February 16, 2025. https://www.nhlbi.nih.gov/health/heart-healthy-eating
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14. Manage Stress. National Heart Lung and Blood Institute. Accessed February 16, 2025. https://www.nhlbi.nih.gov/health/manage-stress
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