The Healthy Solutions Report

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How to Check Your Heart Health at Home: An Expert Cardiologist Explains What You Need to Know

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Heart health is one of the most critical aspects of overall wellness, yet many people remain unsure about how to assess it properly. Can you really check your heart health at home? What warning signs should you never ignore? And when is it time to see a doctor?

To answer these questions—and more—we spoke with Dr. Eleanor Hartwell, a board-certified cardiologist with over two decades of experience in preventive cardiology. Dr. Hartwell is the Director of the Heart Wellness Institute and a leading advocate for proactive heart health management. Her research focuses on early detection strategies and lifestyle interventions to reduce cardiovascular risk.

In this detailed interview, Dr. Hartwell breaks down everything you need to know about monitoring your heart health, from simple at-home checks to understanding advanced medical tests.

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Meet the Expert: Dr. Eleanor Hartwell, MD, FACC

Credentials:

• Board-Certified Cardiologist

• Fellow of the American College of Cardiology (FACC)

• Director, Heart Wellness Institute

• Author of *The Proactive Heart: A Guide to Lifelong Cardiovascular Health*

Specialties:

• Preventive cardiology

• Early detection of heart disease

• Lifestyle and nutritional interventions for heart health

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The Interview: How to Check Your Heart Health at Home and Beyond

Q1: Why is it important for people to monitor their heart health proactively?

Dr. Hartwell: Heart disease remains the leading cause of death globally, yet many cases are preventable with early detection and lifestyle changes. The problem is that heart issues often develop silently—by the time symptoms like chest pain or shortness of breath appear, the disease may already be advanced.

Proactive monitoring helps you catch risk factors early, such as high blood pressure, elevated cholesterol, or irregular heart rhythms. When you identify these issues sooner, you can take steps to reverse or manage them before they lead to serious complications like heart attacks or strokes.

Think of it like maintaining a car: You wouldn’t wait for the engine to fail before checking the oil. The same logic applies to your heart.

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Q2: What are the simplest ways to check heart health at home without special equipment?

Dr. Hartwell: You don’t need a medical degree to perform basic heart health checks. Here are five simple ways to assess your heart at home:

1. Resting Heart Rate Check - Place two fingers (not your thumb) on your wrist or neck to find your pulse. - Count the number of beats in 60 seconds (or count for 30 seconds and multiply by 2). - A normal resting heart rate for adults is 60–100 beats per minute (bpm). Athletes or highly active individuals may have rates as low as 40 bpm. - *Red flag:* A resting heart rate consistently above 100 bpm (tachycardia) or below 60 bpm (bradycardia) without explanation (like medication) warrants a doctor’s visit.

2. Heart Rate Recovery Test - Exercise vigorously for 5–10 minutes (e.g., brisk walking, jogging, or climbing stairs). - Immediately after stopping, check your pulse for 15 seconds and multiply by 4 to get your bpm. - Wait 1 minute, then check your pulse again. - *Healthy sign:* Your heart rate should drop by at least 20 bpm within one minute. - *Concern:* If it drops by less than 12 bpm, this may indicate poor cardiovascular fitness or autonomic dysfunction.

3. Blood Pressure Monitoring - Use a home blood pressure monitor (available at most pharmacies). - Take readings at the same time daily, ideally in the morning before caffeine or exercise. - *Normal range:* Less than 120/80 mmHg. - *Prehypertension:* 120–129/<80 mmHg. - *High blood pressure (Stage 1): 130–139/80–89 mmHg**. - *High blood pressure (Stage 2): 140+/90+ mmHg**. - *Action step:* If your readings are consistently high, see a doctor. Uncontrolled hypertension damages arteries over time.

4. Peripheral Pulse Check - Check pulses in your wrists, ankles, and neck. - *Red flags:* Weak or absent pulses in the ankles (could indicate peripheral artery disease) or irregular rhythms (could signal atrial fibrillation).

5. Exercise Tolerance Test (Informal) - Walk up a flight of stairs or briskly for 5 minutes. - *Healthy sign:* You can complete the activity without excessive breathlessness, dizziness, or chest discomfort. - *Concern:* If you experience chest pain, extreme fatigue, or lightheadedness, stop and consult a doctor.

Pro tip: Keep a log of your readings (heart rate, blood pressure) to track trends over time. Sudden changes can be a sign of underlying issues.

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Q3: What are the warning signs of poor heart health that people often overlook?

Dr. Hartwell: Many people associate heart problems with dramatic symptoms like crushing chest pain, but early warning signs are often subtler. Here are 10 commonly overlooked symptoms that may indicate heart issues:

1. Fatigue or weakness – Especially if it’s new, persistent, or occurs with minimal exertion. 2. Shortness of breath – Difficulty breathing during routine activities (e.g., walking, climbing stairs) or while lying flat. 3. Swelling in the legs, ankles, or feet – Could indicate heart failure or poor circulation. 4. Dizziness or lightheadedness – May signal low blood pressure, arrhythmias, or reduced blood flow to the brain. 5. Cold sweats – Particularly if accompanied by nausea or discomfort in the chest/arm. 6. Jaw, neck, or back pain – Women, in particular, may experience these atypical symptoms during a heart attack. 7. Indigestion or nausea – Often mistaken for gastrointestinal issues, but can be linked to heart problems. 8. Irregular heartbeat – Sensations of fluttering, racing, or skipped beats (palpitations). 9. Snoring or sleep apnea – Untreated sleep apnea strains the heart and increases hypertension risk. 10. Erectile dysfunction – Can be an early sign of vascular disease, as the arteries supplying the penis are smaller and show blockages sooner.

Key advice: If you experience any of these symptoms persistently or in combination, don’t dismiss them. Early evaluation can be lifesaving.

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Q4: How accurate are smartwatches and fitness trackers for monitoring heart health?

Dr. Hartwell: Smartwatches and fitness trackers have become incredibly sophisticated, but their accuracy varies depending on the metric:

| Metric | Accuracy | Limitations | When to See a Doctor | |---------------------|-------------|----------------|--------------------------| | Heart rate | High | Generally reliable for resting and active heart rate. | If consistently abnormal (e.g., >100 bpm at rest). | | Heart rhythm (AFib detection) | Moderate | Can detect *possible* atrial fibrillation, but not as accurate as an ECG. False positives/negatives occur. | If notified of irregular rhythms repeatedly. | | Blood oxygen (SpO2) | Moderate | Useful for trends, but not diagnostic. Can be affected by poor circulation or dark nail polish. | If consistently below 90% (may indicate lung or heart issues). | | Blood pressure | Low | Most wearables *estimate* BP via algorithms, not direct measurement. Not reliable for diagnosis. | If readings are high, confirm with a cuff-based monitor. | | Sleep tracking | Moderate | Can identify patterns (e.g., restless sleep), but not sleep apnea diagnosis. | If snoring/gasping is noted, consider a sleep study. | | Fitness level (VO2 max) | Moderate | Estimates cardiovascular fitness but isn’t as precise as lab testing. | If your fitness level declines suddenly without explanation. |

My recommendation:

• Use wearables as screening tools, not diagnostic devices.

• If your device flags a potential issue (e.g., AFib alert), follow up with a healthcare provider for confirmation.

• Never ignore symptoms just because a wearable says you’re "fine." Technology is not a substitute for professional evaluation.

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Q5: What are the most important medical tests for assessing heart health?

Dr. Hartwell: While at-home checks are valuable, certain medical tests provide a deeper look at your heart’s function. Here’s a breakdown of the most important tests, categorized by purpose:

#### 1. Basic Screening Tests (Recommended for Most Adults)

• Lipid Panel – Measures cholesterol levels (LDL, HDL, triglycerides). High LDL ("bad" cholesterol) is a major risk factor for atherosclerosis.

• Blood Pressure Measurement – Should be checked at least annually.

• Fasting Blood Sugar – High blood sugar damages blood vessels and increases heart disease risk.

• Body Mass Index (BMI) and Waist Circumference – Excess abdominal fat is linked to metabolic syndrome and heart disease.

#### 2. Advanced Cardiac Tests (If Risk Factors or Symptoms Exist)

• Electrocardiogram (ECG or EKG) – Records the heart’s electrical activity to detect arrhythmias, past heart attacks, or ischemia.

• Echocardiogram – Ultrasound of the heart to assess structure, valve function, and pumping efficiency.

• Stress Test – Evaluates how your heart performs under physical stress (walking on a treadmill or via medication).

• Coronary Calcium Scan – A CT scan that detects calcium buildup in coronary arteries, indicating plaque.

• Holter Monitor – A portable ECG worn for 24–48 hours to capture intermittent arrhythmias.

• Cardiac MRI – Provides detailed images of heart tissue, useful for diagnosing complex conditions.

#### 3. Emerging Tests (For High-Risk Individuals)

• High-Sensitivity C-Reactive Protein (hs-CRP) – Measures inflammation, a contributor to heart disease.

• Lp(a) Test – Genetic marker for increased cardiovascular risk.

• Coronary CT Angiography – Non-invasive imaging of coronary arteries.

Who needs these tests?

• Adults over 40 (or earlier with risk factors like family history, smoking, or diabetes).

• Anyone with symptoms (chest pain, shortness of breath, palpitations).

• Individuals with known risk factors (high cholesterol, hypertension, obesity).

Key point: Always discuss with your doctor which tests are appropriate for you. Over-testing can lead to unnecessary anxiety, while under-testing may miss critical issues.

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Q6: How does diet impact heart health, and what are the best foods for a healthy heart?

Dr. Hartwell: Diet is one of the most powerful tools for protecting your heart. The foods you eat influence blood pressure, cholesterol, inflammation, and even heart rhythm. Here’s what the science says:

#### Heart-Healthy Foods to Prioritize 1. Fatty Fish – Salmon, mackerel, sardines (rich in omega-3s, which reduce inflammation and triglycerides). 2. Leafy Greens – Spinach, kale, Swiss chard (high in potassium, which helps regulate blood pressure). 3. Whole Grains – Oats, quinoa, brown rice (fiber-rich, lowers LDL cholesterol). 4. Berries – Blueberries, strawberries (packed with antioxidants that reduce oxidative stress). 5. Nuts and Seeds – Almonds, walnuts, flaxseeds (healthy fats and fiber). 6. Olive Oil – Extra virgin olive oil reduces LDL and inflammation. 7. Legumes – Lentils, chickpeas, black beans (plant-based protein and fiber). 8. Dark Chocolate (70%+ cocoa) – Flavonoids improve blood vessel function. 9. Garlic – May help lower blood pressure and cholesterol. 10. Green Tea – Linked to reduced LDL and improved arterial function.

#### Foods to Limit or Avoid

• Trans fats (found in fried foods, margarine, and processed snacks) – Raise LDL and lower HDL.

• Excess sodium (processed foods, canned soups, deli meats) – Increases blood pressure.

• Added sugars (sodas, candies, pastries) – Contribute to obesity, diabetes, and inflammation.

• Red and processed meats (bacon, sausage, hot dogs) – Linked to higher heart disease risk.

• Refined carbs (white bread, pastries) – Spike blood sugar and triglycerides.

#### Dietary Patterns for Heart Health

• Mediterranean Diet – Emphasizes healthy fats, fish, whole grains, and vegetables. Shown to reduce heart disease risk by 30%.

• DASH Diet – Designed to lower blood pressure (rich in fruits, veggies, low-fat dairy, and lean proteins).

• Plant-Based Diets – Vegetarian or vegan diets can improve cholesterol and blood pressure when well-planned.

Pro tip: Small, consistent changes matter more than short-term diets. For example, swapping butter for olive oil or snacking on nuts instead of chips can make a big difference over time.

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Q7: How do stress and mental health affect the heart?

Dr. Hartwell: The connection between mental health and heart health is profound. Chronic stress, anxiety, and depression don’t just *feel* bad—they actively damage your heart in multiple ways:

#### How Stress Harms the Heart 1. Increases Blood Pressure – Stress triggers the release of adrenaline and cortisol, which temporarily raise blood pressure. Over time, this can lead to hypertension. 2. Promotes Inflammation – Chronic stress elevates inflammatory markers like CRP, which accelerate atherosclerosis (plaque buildup in arteries). 3. Disrupts Heart Rhythm – Stress can trigger arrhythmias, including atrial fibrillation. 4. Encourages Unhealthy Coping Mechanisms – Many people turn to smoking, alcohol, or overeating to manage stress, all of which harm the heart. 5. Impairs Sleep – Poor sleep is linked to hypertension, obesity, and diabetes—all risk factors for heart disease. 6. Increases Clotting Risk – Stress makes blood "stickier," raising the risk of dangerous clots.

#### How to Protect Your Heart from Stress

• Mindfulness and Meditation – Even 10 minutes daily can lower cortisol and blood pressure.

• Regular Exercise – Physical activity reduces stress hormones and boosts endorphins.

• Social Connections – Strong relationships lower heart disease risk by up to 50%.

• Therapy or Counseling – Cognitive Behavioral Therapy (CBT) is effective for managing stress and anxiety.

• Deep Breathing Exercises – Activates the parasympathetic nervous system, lowering heart rate and blood pressure.

• Adequate Sleep – Aim for 7–9 hours per night. Poor sleep doubles the risk of heart disease.

Warning sign: If you experience chest pain during stressful events, seek medical attention immediately. This could indicate stress-induced cardiomyopathy (also called "broken heart syndrome"), a temporary but serious condition.

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Q8: Can you explain the link between oral health and heart disease?

Dr. Hartwell: This is a fascinating and often overlooked connection. Poor oral health, particularly gum disease (periodontitis), is strongly linked to an increased risk of heart disease. Here’s how they’re connected:

1. Bacterial Spread – Harmful bacteria from infected gums can enter the bloodstream and travel to the heart, contributing to inflammation and plaque formation in arteries. 2. Inflammation – Gum disease triggers systemic inflammation, which accelerates atherosclerosis (hardening of the arteries). 3. Endocarditis Risk – Bacteria from the mouth can infect the inner lining of the heart (endocardium), especially in people with pre-existing heart conditions.

The evidence:

• Studies show that people with gum disease are 2–3 times more likely to have a heart attack, stroke, or other cardiovascular event.

• Treating gum disease can improve endothelial function (the health of blood vessel linings) within 6 months.

Action steps for better oral and heart health:

• Brush twice daily and floss once daily.

• Visit the dentist every 6 months for cleanings and checkups.

• If you have gum disease, treat it aggressively—your heart will thank you.

• Surprising link: Some research suggests that nail health can also reflect circulation and inflammation levels. Many people find that nail health supplements can be helpful. Click here to learn more about ProNail Complex, which nail health supplement.

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Q9: What role does exercise play in heart health, and how much is needed?

Dr. Hartwell: Exercise is one of the most effective "medicines" for your heart. It strengthens the cardiac muscle, improves circulation, lowers blood pressure, and reduces inflammation. Here’s what you need to know:

#### How Exercise Benefits the Heart | Benefit | How It Helps | |---------------------------|------------------| | Strengthens the heart muscle | Improves pumping efficiency, reducing strain. | | Lowers blood pressure | Helps arteries stay flexible and reduces hypertension risk. | | Improves cholesterol | Raises HDL ("good" cholesterol) and lowers LDL ("bad" cholesterol). | | Reduces inflammation | Lowers CRP and other inflammatory markers. | | Prevents plaque buildup | Enhances blood flow and reduces atherosclerosis risk. | | Regulates blood sugar | Lowers insulin resistance, reducing diabetes