When Is Your Heart Healthy?
By Dr. Ameya Tirodkar +2 more
Last updated: Apr 29, 2025 Published on: Apr 29, 2025
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By Dr. Ameya Tirodkar +2 more
Table of Contents
The heart plays a vital role in maintaining overall health. As the main organ of the cardiovascular
system, the heart is responsible for pumping nutrient- and oxygen-rich blood throughout the body
and helping to remove waste and toxins. This supports the heaSigns of a Healthy Heartlth of all vital organs.
A healthy lifestyle can help lower the risk of heart disease, heart attack and strokes1.
It is never too late to begin taking care of your heart. Even small lifestyle changes can strengthen your heart and protect it against disease. In this blog, we will learn how to recognise the signs of a healthy heart, factors that harm and help your heart, and the warning signs of heart disease. So, let’s get started!
Your heart is essentially the engine that powers the body. Every cell in the body needs a continuous
supply of nutrients and oxygen, which are delivered through the bloodstream. The heart serves the
vital task of supplying blood to other parts of the body. It receives oxygen-poor blood through the
veins, sends it to the lungs to be oxygenated, and pumps the oxygen-rich blood back into the body
through the arteries1. The heart never stops working during a person’s lifetime2. That’s why it is
crucial to take good care of your heart since any damage puts you at risk for health complications.
Before making lifestyle changes for better heart health, it’s important to understand the key
indicators of heart function. This allows you to set realistic goals and track your progress effectively.
If you wonder “how do I know my heart is healthy?” here are some common indicators of heart
health:
A resting heart rate is the number of times your heart beats in a minute when you are resting. To
find your resting heart rate, relax for 10 minutes, then find your pulse and count the beats per
minute. The best places to check the pulse are the wrists, inner side of the elbow, top of the foot, or
either side of the neck. A resting heart rate between 60–100 beats per minute is considered normal
in adults3. Highly fit individuals, such as athletes, often have a lower resting heart rate, sometimes as
low as 40 beats per minute, because their heart muscles are strong and more efficient4.
Feeling short of breath or having trouble breathing can sometimes indicate heart failure. It may
indicate inefficient pumping of the heart, leading to poor oxygen circulation. Steady and effortless
breathing during rest or light exercise are usually signs of a healthy heart5.
Blood pressure is an important measure of how well your heart is functioning. A blood pressure
reading consists of two numbers: systolic pressure (measured in the interval when your heart
contracts) and diastolic pressure (measured when it relaxes). Normal blood pressure at rest is
approximately 120/80 mmHg. A reading of 130/80 mmHg or higher is considered to be high blood
pressure (hypertension). Over time, high blood pressure can damage your artery walls and
eventually reduce blood flow to your heart. Therefore, it is important to monitor your blood
pressure regularly and keep it in the healthy range6.
Cholesterol is essential for certain body functions, but high cholesterol levels can damage the blood
vessels and heart. The importance of main components of cholesterol in blood and their normal
levels are as follows:
Your total cholesterol, which includes LDL, HDL, and other lipid components should ideally remain
below 200 mg/dL for good heart health7.
Maintaining steady energy levels over the course of the day is often a sign of a well-functioning
heart. If your heart isn’t pumping efficiently, you may feel tired constantly, making everyday
activities like walking and climbing stairs feel exhausting8.
One sign of a healthy heart maybe how quickly your body recovers after physical activity9. People
with heart problems, especially heart failure, often get tired easily, feel breathless, and take a long
time to recover from exercise. If recovery from exercise takes longer or you feel tired too soon, it
may indicate that your heart isn’t working at its best10.
A healthy heart pumps blood efficiently to the brain, helping you think clearly, stay focused,
remember things and solve problems easily11. If you often feel confused, have memory issues, or
have difficulty concentrating, it may be associated with reduced blood flow to the brain caused by
poor heart function12.
Weight gain or swelling in the ankles, legs, or abdomen could indicate heart-related issues and
should be evaluated by a doctor13.
Although the heart is resilient, certain lifestyle patterns can weaken it over time. Here are some
common lifestyle factors that put extra strain on your heart and eventually impact its function:
Foods high in saturated fats, trans fats, and cholesterol have been linked to heart disease and
atherosclerosis (narrowed or blocked arteries due to fat build-up). Excess salt (sodium) can increase
blood pressure14.
Inadequate exercise or lack of exercise can weaken the heart and circulation, increasing the risk of
high blood pressure, diabetes, and obesity14.
Smoking damages blood vessels and the heart, increasing the risk of heart conditions like heart
attack and atherosclerosis. Nicotine (an ingredient in cigarettes) increases blood pressure, while
carbon monoxide (from the smoke) reduces the oxygen-carrying capacity of blood. Even secondhand smoke is harmful to the heart14.
Obesity is associated with high LDL and triglyceride levels, low HDL levels, and high blood pressure. It
places extra strain on the heart14.
Long-term stress, anxiety, and depression contribute to high blood pressure and unhealthy coping
behaviours such as smoking, overeating, and lack of physical activity. These factors increase the risk
of developing heart disease15.
Inadequate (less than 7–8 hours a night) and poor-quality sleep are linked to higher stress, high
blood pressure and increased risk of heart problems15.
Heavy alcohol consumption is linked to increased cholesterol levels, higher blood pressure, and a
greater chance of developing heart disease14.
Conditions like high blood pressure, high cholesterol, and diabetes can increase the risk of heart
disease by damaging blood vessels and affecting overall circulation14.
Genetics play a significant role in heart health, so a family history of heart disease can increase your
risk of heart disease as well. Your risks increases further if you have an unhealthy lifestyle14.
Adopting a heart-healthy lifestyle can significantly improve your cardiovascular health. If you’re
wondering how to keep your heart healthy, here are a few health tips for a healthy heart that will
help you understand how to make heart-healthy choices:
A balanced diet plan, such as the Dietary Approaches to Stop Hypertension (DASH) plan, can help
create a heart-healthy lifestyle. It is advised to read nutrition labels and choose foods low in sodium,
saturated fat, and sugar.
Regular exercise strengthens the heart and improves blood circulation. Aim for at least 150 minutes
of moderate activity (such as brisk walking) or 75 minutes of vigorous activity (such as running) each
week. Include activities to improve muscle strength, e.g., push-ups, lifting weights, or using
resistance bands. Any exercise that increases your heart rate—even short sessions of 10 minutes—
helps improve heart health.
Excess weight increases the heart’s workload. Opt for nutritious, heart-friendly snacks, such as fresh
fruit, unsweetened yoghurt, or a handful of nuts. Drink plenty of water and monitor your eating
habits to keep your weight in the healthy range.
Smoking, even in small amounts, harms your heart and blood vessels. Make a plan for quitting and
set a quit date. You can consult a healthcare provider for support programs to quit smoking.
High cholesterol increases the risk of high blood pressure and heart disease. Limit foods that are high
in saturated and trans fats as these increase bad cholesterol. Limit alcohol—no more than one drink
per day for women or two for men—as alcohol can also increase cholesterol levels.
Consistently high blood pressure, above 130/80 mmHg, increases the risk of heart disease. Check
your blood pressure regularly and maintain a blood pressure log.
This is essential for maintaining heart health, especially for those with diabetes or pre-diabetes. Eat
whole foods like fruits, vegetables, legumes, whole grains, and lean proteins. Choose complex
carbohydrates to avoid sugar spikes. Regular monitoring can help prevent complications.
Chronic stress can put strain on your heart over time. Use stress-reducing techniques like deep
breathing, mindfulness, or guided imagery. Practice yoga or meditation, surround yourself with
supportive people, and engage in activities you enjoy.
Poor sleep increases the risk of heart disease. Try to get between 7 to 9 hours of quality sleep each
night to support heart health. Stick to a regular sleep schedule and avoid caffeine and nicotine,
especially at night, to improve sleep quality16.
Your heart usually gives you early warning signs when something isn’t right. If you experience any of
the following symptoms, don’t ignore them—getting help quickly can save your life:
One of the most common symptoms of a heart attack is pain, pressure or tightness in the centre
of the chest that may last for several minutes or come and go17.
The discomfort and pain may also affect the arms, neck, stomach, jaw, and back17.
You may experience this with or without chest pain, often during rest or light activity18.
Experiencing excessive sweating, sweating for no apparent reason, or cold sweats could signal a
heart attack19.
Feeling lightheaded, dizzy, or faint may be a sign of a heart attack19.
Unexplained nausea (a sick feeling in the stomach), indigestion, or vomiting could indicate a
heart attack19.
Feeling unusually tired for no clear reason may also be a warning sign of heart problems18.
While chest pain is still the most common symptom in women, they may also experience
unusual symptoms such as anxiety; breathlessness; nausea; vomiting; indigestion; pain in the
shoulder, back, or arms; and extreme fatigue17.
Swelling in the legs, ankles, or feet are common signs of heart failure that occur when fluid
builds up in your body tissues18. You may notice your shoes feel tighter or your feet and ankles
look bigger20. This occurs when the heart isn’t pumping blood efficiently, causing fluid to
accumulate in nearby tissues18.
A constant cough that brings up white or pink blood-tinged mucus can be a sign of fluid buildup
in the lungs, which happens due to poor heart function. This may cause wheezing or difficulty
breathing, especially at night or when lying down18.
When in doubt, seek medical help without delay, as these symptoms may signal a heart attack or
another serious heart-related issue.
Monitor your vital signs regularly using wearable devices that track your heart rate, blood pressure,
and stress levels. Seek immediate medical attention if you spot any of the early warning signs given
below:
Having a healthy heart is crucial as your heart works tirelessly to support all your vital organs and
keep you healthy. By making simple and mindful choices such as healthy eating, staying active,
sleeping well, and managing stress, you can greatly reduce your risk of heart disease. No matter your
age, it’s always a good time to begin looking after your heart. Small, consistent changes can lead to
significant improvements in both your heart health and overall quality of life.
Dehydration causes the heart to work harder by reducing blood volume and increasing the
strain on the heart. Staying hydrated by drinking enough water throughout the day helps
maintain normal blood pressure levels and circulation16.
Loneliness and lack of social support are linked to higher stress levels and increased risk of
heart disease. Staying socially connected, joining support groups, or engaging in group
activities like exercise classes can help relieve stress thereby supporting your heart health16.
Excess alcohol consumption can increase blood pressure and cholesterol levels, thus
increasing the risk of heart disease. Limit alcohol intake to one drink per day for women and
two drinks per day for men or completely avoid it if advised by your doctor16.
Monitoring what you eat and how much you exercise can help identify unhealthy patterns
and maintain a healthy weight. It can prove to be a useful tool in promoting heart health16.
Yes, not all heart attacks are sudden and intense. Some begin with mild discomfort or
atypical symptoms that worsen gradually. It is important not to ignore these early warning
signs, even if they seem minor or are transient, as early detection can prevent serious
complications17.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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