7 Simple Ways to Check If Your He.art Is Healthy

A resting heart rate of 60–80 beats per minute, being able to climb one flight of stairs without getting out of breath, sleeping well and waking up refreshed—these are signs that can help you assess your heart health on your own.

You don’t need to go to the hospital or undergo multiple tests to know whether your heart is functioning well. According to cardiologist Dr. Ashish Kumar (Amrita Hospital, Faridabad, India), you can evaluate your cardiovascular health using the simple checks below.

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1. A stable resting heart rate of 60–80 beats per minute

A “calm” heart is usually a healthy heart. When your resting heart rate stays between 60 and 80 beats per minute, it indicates that your heart is pumping blood efficiently without overworking. In contrast, a consistently high or irregular resting heart rate is a sign that you should seek medical advice.

How to check at home:
Place two fingers on your wrist or neck, count the beats for 30 seconds, then multiply by two to get beats per minute.

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2. Blood pressure within a stable range

A blood pressure reading of around 120/80 mmHg is considered a positive sign for heart health. High blood pressure can silently damage blood vessels over time, increasing the risk of heart attack and stroke.

How to monitor at home:
A simple digital blood pressure monitor allows you to track your readings regularly. Don’t ignore sudden changes or persistently high values.

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3. Climbing one flight of stairs without shortness of breath

This simple test reveals a lot about your cardiovascular fitness. If you can climb one flight of stairs comfortably—without gasping for air, chest tightness, or extreme fatigue—it suggests good blood circulation and adequate oxygen delivery to your muscles.

Note:
If you experience shortness of breath, chest heaviness, or pressure while climbing stairs, seek medical attention promptly.

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4. No swelling in the feet or ankles

A healthy heart pumps blood effectively. When heart function declines, early signs often appear in the lower parts of the body—such as the lower legs, ankles, or feet—due to fluid retention. Persistent swelling is considered an early warning sign of heart failure or poor circulation.

Daily self-check:
Press a finger gently against your shin or ankle. If the indentation remains for a while before returning to normal, you should see a doctor.

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5. Sleeping well and waking up refreshed

Interrupted sleep, waking up short of breath, or needing multiple pillows to sleep comfortably may be related to heart problems. On the other hand, deep, restful sleep and waking up feeling refreshed indicate that your heart is receiving enough oxygen and your body’s internal rhythm remains stable overnight.

Note:
Loud snoring accompanied by pauses in breathing or gasping during sleep may indicate sleep apnea—a serious but often overlooked risk factor for heart disease.

Paying attention to abnormal sleep symptoms and seeking early evaluation can help detect hidden heart issues and reduce long-term complications.

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6. Stable energy levels throughout the day

A healthy heart ensures adequate oxygen and nutrient delivery, helping you maintain steady energy levels. If you can perform daily activities without feeling exhausted, it’s a sign that your heart is working efficiently.

Note:
If you feel fatigued after light activities, or if sudden, unexplained exhaustion occurs, you should get checked promptly.

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7. Safe cholesterol and blood sugar levels

Normal cholesterol and blood sugar levels indicate that your blood vessels are not under excessive strain. High cholesterol can narrow arteries, while poorly controlled blood sugar damages blood vessels over time.

At-home monitoring:
You can use a handheld blood glucose meter and have your lipid profile checked annually—even if you feel healthy.

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By paying attention to these everyday signs, you can gain valuable insight into your heart health and take action early if something seems off.