Signs of a Healthy Heart

Introduction

Maintaining a healthy heart is crucial for overall well-being. Here are the main signs that indicate a well-functioning cardiovascular system:

1. Normal Heart Rate

• A healthy resting heart rate is typically between 60-100 beats per minute (bpm).
• Well-trained athletes may have a lower resting heart rate, sometimes around 40-60 bpm .

2. Normal Blood Pressure

• Optimal blood pressure is about 120/80 mmHg .
• Consistently high (hypertension) or too low (hypotension) blood pressure may indicate underlying issues.

3. Good Energy Levels

• A healthy heart efficiently pumps oxygen-rich blood, ensuring you feel energetic and not easily fatigued.
• Chronic tiredness may indicate heart problems like heart failure.

4. No Shortness of Breath

• If you can perform daily activities or moderate exercise without excessive shortness of breath, your heart and lungs are likely functioning well.
• Breathlessness with minor activity could be a warning sign of heart disease.

5. Quick Recovery After Exercise

• A strong heart recovers quickly after exercise.
• Your heart rate should return close to resting within a few minutes after moderate activity.

6. Healthy Cholesterol and Blood Sugar Levels

• LDL (bad cholesterol): Less than 100 mg/dL.
• HDL (good cholesterol): More than 40 mg/dL in men and more than 50 mg/dL in women.
• Blood sugar (fasting glucose): 70-99 mg/dL.
• High levels may increase the risk of heart disease.

7. No Swelling in Legs or Feet

• Swelling in the lower limbs might indicate poor heart function, potentially due to fluid retention from heart failure.

8. No Chest Pain or Discomfort

• A healthy heart should not cause pain, pressure, or tightness in the chest.
• Chest pain during activity or stress should be evaluated by a doctor.

9. Good Sleep Quality

• Poor sleep, severe snoring, or sleep apnea could put extra strain on the heart, increasing cardiovascular risk.

10. Strong Mental Health

• Chronic stress, anxiety, or depression can negatively impact heart health due to increased blood pressure and inflammation.

Conclusion

If you consistently experience fatigue, shortness of breath, swelling, or chest pain, you should consult a doctor. Maintaining a healthy diet, regular exercise, good sleep, and stress management significantly contribute to heart health.

Source recommendations

1. American Heart Association Guidelines

1. https://professional.heart.org/en/guidelines-and-statements
2. https://www.heart.org/
3. https://professional.heart.org/en/guidelines-statements
4. https://cpr.heart.org/en/resuscitation-science/cpr-and-ecc-guidelines
5. https://atlas.heart.org/

2. European Society of Cardiology Guidelines

1. https://www.escardio.org/Guidelines/Clinical-Practice-Guidelines
2. https://academic.oup.com/eurheartj/article/42/34/3227/6358713
3. https://www.escardio.org/Guidelines
4. https://academic.oup.com/eurheartj/article/44/39/4043/7238227
5. https://www.escardio.org/