Your heart is one of the most essential organs in your body.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 mean how well the heart and blood vessels cooperate to keep your body running smoothly. Heart disease is the leading cause of death in the United States, accounting for approximately one in five deaths, according to the Centers for Disease Control and Prevention (CDC).4 Many heart diseases, including strokes and heart attacks, occur when blood flow to or from the heart is impeded or slowed.3, 5 Poor heart health can also result in high blood pressure, heart failure, and other serious conditions. The good news is that taking care of your heart can help prevent or treat many of these issues. How to Keep an Eye on Your Heart You can keep track of your heart health in a variety of ways. While some procedures can be carried out at home, others necessitate a visit to your physician.6, 11 1. How to Check Your Blood Pressure A digital blood pressure monitor can be used at home to check your blood pressure, which is known as hypertension. High blood pressure is a significant risk factor for heart disease.6, 7 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.
2. Monitoring Your Heartbeat 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. By placing two fingers on your neck or wrist and counting the beats for 60 seconds, you can determine your pulse. Many smartwatches and fitness trackers also measure heart rate.
3. Taking a Blood Test 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.

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4. Using Electrocardiograms (EKG or ECG)
An electrocardiogram is a test that takes a picture of your heart’s electrical activity.10 It can help doctors find irregular heartbeats and other heart issues. You can now monitor your heart rate at home with the help of some wearable devices that have ECG features. 5. Observing Symptoms Pay attention to signs like chest pain, shortness of breath, dizziness, or leg swelling.4, 11 These could indicate a problem with your heart. Take immediate action to seek medical attention if you notice any of these symptoms. Lifestyle Changes to Improve Heart Health
By making choices that are good for you every day, you can take care of your heart. Here are some key steps to protect your heart.6, 8
1. Maintain a Healthy Weight Your heart is influenced by what you eat.6, 12 Eating a diet that is high in fruits, vegetables, whole grains, lean proteins, and healthy fats can lower your risk of developing heart disease. Try to limit foods high in salt, sugar, and unhealthy fats. Heart-healthy eating plans include the Mediterranean and DASH diets. 2. Regular exercise The CDC recommends 150 minutes of moderate-intensity exercise, such as brisk walking or cycling, per week.6 Strength training, such as lifting weights or performing bodyweight exercises, is also beneficial for heart health.13 3. Ensure a Healthy Body Weight Being overweight raises your risk of heart disease, but even a modest weight loss can benefit your cardiovascular health. The best way to keep your weight under control is to eat well and exercise. 4. Limit your drinking and avoid smoking. 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
Meditation, deep breathing, and spending time with loved ones can help reduce stress, which can raise blood pressure and lead to unhealthy behaviors like smoking or overeating.6, 14 6. Get adequate rest. Heart disease risk can rise when people don’t get enough sleep.6, 15 Most adults need between seven and nine hours of sleep each night. Keeping a regular sleep schedule and avoiding screens before bedtime can help improve sleep quality.