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How Do I Check My Heart at Home?

Published in Heart Health 4 mins read

You can monitor aspects of your heart health at home primarily by checking your heart rate and blood pressure. However, these are only basic checks and cannot fully diagnose or treat heart conditions.

Here's how to perform basic heart health checks at home:

1. Checking Your Heart Rate (Pulse):

Knowing your resting heart rate and how it changes with activity can provide valuable insights.

  • Location: The most common places to check your pulse are:
    • Wrist (Radial Artery): On the thumb side of your inner wrist.
    • Neck (Carotid Artery): Gently press on one side of your neck, below your jawline.
  • Procedure:
    1. Use your index and middle fingers (not your thumb, which has its own pulse).
    2. Press gently on the artery until you feel a pulse.
    3. Using a watch or clock, count the number of beats you feel for 30 seconds.
    4. Multiply this number by 2 to get your heart rate in beats per minute (BPM). You can also count for a full minute for more accuracy.
  • Normal Resting Heart Rate: For most adults, a normal resting heart rate is between 60 and 100 BPM. However, well-trained athletes may have a lower resting heart rate (40-60 BPM).
  • Considerations:
    • Heart rate can vary based on factors like stress, activity level, medication, and overall health.
    • Irregular heartbeats (arrhythmias) may be difficult to detect accurately at home.

2. Monitoring Your Blood Pressure:

Blood pressure is a crucial indicator of cardiovascular health.

  • Equipment: You'll need an automated blood pressure monitor for home use. These are readily available at pharmacies.
  • Procedure:
    1. Rest: Sit quietly for at least 5 minutes before taking your blood pressure.
    2. Position: Sit with your back supported, feet flat on the floor, and arm supported at heart level.
    3. Cuff Placement: Follow the instructions that come with your monitor for proper cuff placement on your upper arm.
    4. Take Reading: Turn on the monitor and follow the prompts to take your blood pressure.
    5. Multiple Readings: Take two or three readings, 1 minute apart, and record the results.
  • Blood Pressure Categories:
    • Normal: Less than 120/80 mmHg
    • Elevated: 120-129/less than 80 mmHg
    • High Blood Pressure (Hypertension) Stage 1: 130-139/80-89 mmHg
    • High Blood Pressure (Hypertension) Stage 2: 140/90 mmHg or higher
    • Hypertensive Crisis: Higher than 180/120 mmHg (requires immediate medical attention)
  • Considerations:
    • Blood pressure can fluctuate throughout the day. Take readings at the same time each day for consistent results.
    • Certain factors, such as caffeine or stress, can temporarily raise blood pressure.

3. Paying Attention to Symptoms:

Be mindful of any symptoms that might indicate a heart problem.

  • Chest Pain or Discomfort: Pressure, squeezing, tightness, or pain in the chest.
  • Shortness of Breath: Difficulty breathing, especially during activity or when lying down.
  • Palpitations: Feeling like your heart is racing, skipping beats, or fluttering.
  • Dizziness or Lightheadedness: Feeling faint or unsteady.
  • Swelling in Ankles, Feet, or Legs: Edema can be a sign of heart failure.
  • Fatigue: Unusual or excessive tiredness.

Important Note: These home checks are not a substitute for regular check-ups with a healthcare professional. If you have concerns about your heart health or experience any concerning symptoms, consult with your doctor for a proper evaluation and diagnosis. Only a medical professional can perform a thorough assessment of your heart's condition.

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