Self-Check: Understanding Your Cardio for Good Health

Reviewed by: Dr. Steven Knauf, D.C.

By: Genevieve Cunningham

Your heart beats with a rhythm, a constant reminder of your vitality. It’s more than just a muscle; it’s the engine of our existence, pumping life through our veins and driving us forward in our daily adventures. Every pulse tells a story—of love, joy, and resilience. Yet, as we race through life, it’s easy to forget the importance of caring for this vital organ that fuels our journey.

Let’s look closely and see what you can do about it.

What is the purpose and function of the heart?

The heart’s main function is to pump blood throughout the body. This blood supply delivers oxygen and nutrients to cells throughout the body and helps to remove carbon dioxide and waste. The heart is divided into four chambers with valves directing blood flow.

What is good cardiovascular health?

Good cardiovascular health means your heart can pump blood throughout your body efficiently. There is no evidence of strain or stress on your heart or signs of blockage. People with good cardiovascular health also generally present with similar vital signs.

• A normal resting heart rate — While it will vary from person to person, adults' normal resting heart rate generally falls between 60 and 100 beats per minute.
• Average blood pressure — For most adults, blood pressure should be lower than 120/80. Blood pressure that falls outside these parameters requires healthcare professional monitoring.
• Good cholesterol levels — Cholesterol levels vary based on age, gender, and other factors. Talk with your healthcare provider to manage your cholesterol levels and keep your heart healthy.

Good cardiovascular health might look slightly different for different people, but its importance is consistent. Without good cardiovascular health, one's life will undoubtedly suffer in numerous ways.

What are common cardiovascular problems?

Cardiovascular problems are common. Some people are born with heart problems, while others develop them over time. Some of the most common issues may include:

• Cardiovascular disease — Heart disease is prevalent, especially as we age. This can include coronary heart disease and heart valve disease, among others. A poor diet, sedentary lifestyle, smoking, and genetics can all create an increased risk for its development.
• Congenital heart disease — These are problems that people are born with. They require attention and care from birth throughout their lives.
• Arrhythmia — This is a problem with your heart’s electrical conduction system. The electrical impulses are interrupted, causing a “missing” beat. Depending on the cause, arrhythmias can be mostly benign or cause serious problems.
• Coronary atery disease — This is a condition in which the arteries and blood vessels narrow due to plaque. If left untreated, it can lead to a heart attack.

Heart problems can be very scary. But with professional care and a prevention plan, you may be able to prevent problems and better manage them as they arise.

What are the signs and symptoms of a problem?

You can't always tell when a problem with your heart is present. Sometimes, you don't know until something big happens—something you can’t ignore. But if you pay attention and know what to look for, you may be able to spot smaller symptoms along the way that prompt you to seek care.

• Chest pain — Chest pain is one of the most common and famous signs of a heart problem. It’s important to remember that many ailments can cause chest pain, so it’s not always indicative of a heart problem. Pain does, however, require a thorough checkup.
• Shortness of breath — Shortness of breath is most often caused by heart or lung problems. If it is ongoing, it needs a doctor’s attention.
• Extreme fatigue — Many things can cause extreme fatigue. When your heart cannot pump enough blood, there is a lack of oxygen, leading to extreme tiredness or even confusion.
• Swelling in lungs — Swelling in your legs can happen due to injury or excessive time standing. But for the most part, swelling in your legs is not supposed to happen. Experiencing this symptom could mean that your heart can't pump blood efficiently.

These certainly aren't the only symptoms that may be associated with heart problems, but they are some of the most common. If you notice these things happening daily, it may be time to see your healthcare professional for a thorough examination.

How do you check heart health at home?

When it comes to heart health, seeking the guidance and care of a healthcare professional is undoubtedly a good idea. However, monitoring your heart health at home is easy and especially important for long-term wellness.

• Monitor your heart rate — It’s simple to do so. Check it simultaneously daily using a heart rate monitor or a simple stopwatch.
• Monitor your blood pressure — An at-home blood pressure cuff can be tricky, but it's simple to use once you get the hang of it. Check your blood pressure regularly and take any concerns to your doctor.
• Do the stairs test — This is a simple test to determine the health of your heart. Walk up a flight of stairs to see how long it takes and how out of breath you feel. If it takes you a long time or you struggle to reach the top, you may need a heart checkup.
• Keep your weight in check — Being overweight or underweight can affect your heart. Ask your doctor about the best weight for your body and practice healthy habits to keep your weight under control.

Smartwatches can also track many elements of your health. Although preventing heart disease or other heart problems may not be possible, this all-important muscle is worth your time and effort. The attention and care you give it could extend or save your life. If you notice that your normal heart health or patterns change, get care sooner rather than later.

What can you do to stay healthy?

Along with monitoring your heart health at home, there are many healthy habits that you can incorporate into your life to encourage a healthier heart and a healthier life as a whole.

• Eat a healthy diet — Your food affects everything. A diet high in fresh fruits and vegetables and low in saturated fats is crucial for your heart. Limit red meat, but lean into lean protein options such as fish and chicken. A healthy diet is the perfect way to protect your heart and body overall.
• Exercise regularly — Physical activity is an integral part of a heart-healthy lifestyle. Your heart is a muscle, and all muscles need exercise. The current recommendation is to get 30 minutes per day. Cardio exercises such as jogging, walking, or aerobics are great routines for heart health.
• Get checkups — Whether it’s your general practitioner, chiropractor, holistic doctor—or preferably all three!—seeing professionals regularly can help prevent disease and leave you feeling your best.

Ultimately, your heart is a storyteller in its own right, narrating the tale of your health with every beat. It reflects your choices, your lifestyle, and the love you share with others. By prioritizing heart health through mindful habits and regular checkups, you’re not just adding years to your life; you’re enriching the story of your life itself. Embrace the adventure of caring for your heart, and let it lead you to new chapters filled with joy, vitality, and love.

The information, including but not limited to text, graphics, images, and other material contained on this page, is for informational purposes only. The purpose of this post is to promote broad consumer understanding and knowledge of various health topics, including but not limited to the benefits of chiropractic care, exercise, and nutrition. It is not intended to provide or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your chiropractor, physician, or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this page.