8 Simple Test You Can Do Yourself To Know If You Have Healthy Heart

While homemade assessments can't definitively diagnose heart conditions or blockages, there are some simple practices you can use to monitor your heart health and identify potential concerns. However, these should never replace professional medical evaluations.

1. Resting Heart Rate (RHR)

• How to Check: Measure your pulse when you wake up in the morning, before getting out of bed.
• Normal Range: For most adults, a resting heart rate of 60-100 beats per minute (bpm) is considered normal. Athletes may have a lower RHR.
• What it Indicates: A consistently high RHR may indicate stress, dehydration, or other underlying heart issues.

2. Blood Pressure Monitoring

• How to Check: Use a home blood pressure monitor, ideally in a seated position after resting for a few minutes.
• Normal Range: A healthy reading is typically around 120/80 mmHg.
• What it Indicates: High blood pressure can be a sign of heart strain, which could be related to blockages or other heart conditions.

3. Exercise Tolerance Test

• How to Check: Engage in moderate physical activity, such as brisk walking or jogging, for about 5-10 minutes.
• What to Look For: Pay attention to any unusual symptoms like chest pain, shortness of breath, dizziness, or excessive fatigue.
• What it Indicates: Difficulty tolerating exercise may suggest cardiovascular issues.

4. Breath-Holding Test

• How to Check: Take a deep breath and hold it for as long as you can without straining.
• What to Look For: Most people should be able to hold their breath for at least 25-30 seconds.
• What it Indicates: Shortness of breath or an inability to hold your breath for this duration could signal potential heart or lung issues.

5. Pulse Oxymetry

• How to Check: Use a pulse oximeter to measure your oxygen saturation level.
• Normal Range: A healthy reading is generally 95% or above.
• What it Indicates: Low oxygen saturation could be a sign of poor heart or lung function.

6. Heart Rate Recovery (HRR) Test

• How to Check: After a moderate exercise, measure your heart rate one minute after stopping.
• Normal Range: Your heart rate should drop by at least 12 beats in the first minute.
• What it Indicates: A slower recovery rate might indicate cardiovascular problems.

7. Leg Pain or Swelling

• How to Check: Observe your legs for any swelling or pain, especially after walking.
• What it Indicates: These symptoms could be signs of peripheral artery disease (PAD), which is often associated with heart problems.

8. Finger Press Test (Capillary Refill Time)

• How to Check: Press down on the nail bed of your finger until it turns white. Release and count how long it takes to return to normal color.
• Normal Range: The color should return in less than 2 seconds.
• What it Indicates: Slower capillary refill could suggest poor blood circulation, potentially due to heart issues.

Important Note:

These assessments are merely indicators and not diagnostic tools. If you have any concerns about your heart health, it's crucial to consult with a healthcare provider for proper testing and evaluation, such as an electrocardiogram (ECG), stress test, or imaging studies like a coronary angiogram.