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Your heart health depends on multiple factors. Poor nutrition choices, mental health stressors, and negative lifestyle practices can all affect your heart and increase the risk of cardiovascular diseases. Some of the best ways to maintain your heart health are by engaging in physical activities like exercise and by maintaining a healthy diet. 

Even if you suffer from conditions like Atrial Fibrillation (AFib), exercise is essential to improving your heart health. It reduces the severity of AFib episodes, lowers blood pressure, and slows the resting heart rate.

 

Exercise and Its Significance to Heart Health

If you remain physically inactive it may lead to an increased risk (ref. link) of heart disease, type 2 diabetes, stroke, lung cancer, and early death. Exercise is an efficient way to prevent such fatalities and maintain a healthy lifestyle. Taking time out for 2-3 exercise sessions a week helps reduce weight, improve blood pressure, decrease cardiovascular mobility, and ensure that your heart does not face any challenges in pumping blood and oxygen throughout the body.

Your heart beats faster when you exercise, increasing blood circulation and oxygen supply to your muscles. This is because your heart is attempting to match the demand for blood/oxygen created by physical activity. Training consistently trains your heart to be able to contract at a higher force as it gets used to the increased demands. As such, your heart health improves, and you’re able to physically exert yourself to a greater extent.

 

Exercise and Heart Health

Exercise sessions can affect your heart health positively in various ways.

  • Helps Lower Blood Pressure
    Exercising reduces blood vessel stiffness and allows the blood to flow easily inside your body. Walking, jogging, cycling, and swimming are some of the best physical activities that help lower blood pressure and improve your heart health.
  • Enhances Blood Flow
    Cardiovascular exercises enable enhanced blood flow from the heart into the smaller vessels surrounding it. They also prevent fatty deposit blockages and allow better blood circulation to avoid heart attacks. Exercise helps create better connections between small blood vessels, and creates more paths for the blood to travel across your body. Studies (ref. link) also reveal that exercise boosts blood flow to the brain and helps adults slow the onset of memory loss.
  • Improves Oxygen Supply
    Given its significance, it’s important to reiterate that exercise also makes your heart and lungs work harder to supply more oxygen that your muscles demand. Regular exercise also helps your body recover quickly by increasing blood flow and reducing fatigue.
  • Reduced Risk of Stroke, Diabetes, and Heart Diseases
    Studies (ref. link) show that routine exercise helps reduce the risk of coronary heart disease in men and women. Moreover, active individuals have a 20% (ref. link) lower chance of having a stroke. Exercise also helps keep your blood sugar levels in a healthier range, and lowers the risk of prediabetes or type 2 diabetes.
    Exercise sessions are one of the best options for people with AFib or atrial fibrillation because they help keep the condition in check. Research (ref. link) reveals that people who are fit experience fewer AFib episodes than those with lower fitness levels.
  • Increases High-Density Lipoprotein (HDL) or Good Cholesterol
    Exercise sessions can help you lose weight and lower your triglyceride fats that increase your HDL levels. Studies (ref. link) suggest that 60-minutes of moderate-intensity aerobic exercise a week can help increase the amount of good cholesterol in your body. Strength training and high-intensity exercises also help raise HDL levels and improve your heart’s arterial functions.

 

Exercises that Boost Heart Health

Physical activities are one of the most effective ways to strengthen your heart muscles, keep your weight under control, and ward off artery damage related to high cholesterol, high blood pressure, or diabetes.

Here are the top three exercises that can help boost your heart health

  • Aerobic Exercise
    Aerobic exercises help improve blood circulation and lower blood pressure. They also reduce the risk of stroke and type 2 diabetes by impacting your blood glucose levels. Work towards aerobically exercising for 30 minutes a day, at least five days a week. Swimming, cycling, brisk walking, jumping rope, etc., are some examples of aerobic exercises.
  • Resistance Training
    Resistance training positively impacts your body composition, helps reduce fat, and creates lean muscle mass. Research (ref. link) also proves that a combination of aerobic exercises and resistance training helps increase good cholesterol and lower bad cholesterol in the body.
    According to the American College of Sports Medicine (ref. link), you should undergo resistance training at least two non-consecutive days a week. Resistance training can involve the use of free weights, weight machines, resistance bands, or even engaging in bodyweight exercises like squats or push ups.
  • Yoga
    Stretching your body through yoga asanas can benefit your musculoskeletal and heart health.  Practising yoga can help lower blood cholesterol, blood pressure, glucose levels, heart rate, increase flexibility, and prevent cramps and joint pain. Flexibility and stretching also play a vital role in maintaining postures during aerobic exercises and resistance training activities.
    The best part about yoga is that you can do it before or after your regular exercise sessions. Yoga asanas like the chair pose, tree pose, bridge pose, and mountain pose are some of the most recommended physical activities for a healthy heart.


Bottom Line

Regular exercise positively impacts your heart health. However, the best way to incorporate cardiovascular activities into your lifestyle is by consulting a health expert. You can take your physician’s assistance to create a plan that gradually increases your capacity to do cardiovascular exercise. This also enables you to establish a baseline for your resting heart rate, blood pressure, and cholesterol to track your fitness cycle.

Studies (ref. link) have proved that increased physical activities reduce the risk of age-related cardiovascular diseases. Exercise sessions help reduce stress hormones that may affect the heart. They work as beta blockers to slow your heart rate and lower blood pressure. 

Finally, purchase the revolutionary Frontier X2 heart health and fitness tracker to maximise the health benefits of your exercise routine.

Other Heart Health Topics To Explore:

Silent heart attack | Heart Rate Monitor Device | Heart Health| Resting Heart Rate  | Healthy Heart Tips | Paroxysmal Atrial Fibrillation | Increased Heart rate | Irregular Heartbeat causes | AFib and Heart | Best Heart Rate Monitor

Frontier X2:

Smart Heart ECG Monitor in USA | ECG Machine Price in India | Best Heart Rate Monitor UK

A heart-healthy diet plan is the best way to strengthen one of the most precious organs in your body, your heart. Despite the advances in health care, heart conditions continue to be a primary cause for concern around the world. Today, over 11 million (ref. link) people in Europe suffer from cardiovascular disorders (CDVs), whereas in the UK alone, about 7.6 million (ref. link) people live with a type of heart or circulatory condition.

Years of research (ref. link) have shown that having a poor diet is associated with an increased risk of heart conditions. Therefore, a cornerstone of improving your heart health is a heart-healthy diet, including foods from various food groups like fruits, nuts, whole grains, vegetables, vegetable-based oils, and more. These foods can help reduce your bad cholesterol (LDL), lower blood pressure, and decrease triglycerides in your blood. 

As such, simply choosing a healthier diet plan can help you address and combat many risk factors for heart-related conditions. In other words, you can reduce the chance of developing certain health conditions in the future by making such positive lifestyle changes now.

 

What to Eat in a Healthy Heart Diet Plan?

While diet alone is not enough to ensure a healthy heart, it is a great place to start. So, here are six things to keep in mind about a heart-healthy diet plan.

  • Add More Fruits and Vegetables to Your Diet
    Fruits and vegetables are a great source of minerals and vitamins, also having a high fibre content. Vegetables like spinach, kale, and collard greens contain dietary nitrates, which reduce blood pressure and arterial stiffness. You can also add avocados – which contain monounsaturated fats and lower cholesterol – and berries – a rich antioxidant source – into a diet for heart disease prevention.
  • Select Low-fat Proteins for a Heart-healthy Diet Plan
    The British Heart Foundation (ref. link) recommends consuming at least 0.75 g of protein per kilo of your body weight. However, the type of protein you eat matters. Low-fat dairy, eggs, lean meat, poultry, and fish are some good sources of protein. Switching specifically to fish as an alternative to high-fat meats is fantastic. This is because certain fish have high omega-3 fatty acid content, which reduces triglycerides (fats) in your blood circulation, and prevents fat deposition on your artery walls.
    If you are looking for a meat-free heart-healthy diet, you can choose legumes like beans, lentils, and peas. They are a low-fat protein source and have no cholesterol. You can also go for plant based sources of omega-3-rich fatty acids like chia seeds, pumpkin seeds, and hemp seeds.
  • Consume More Fibre
    You can find dietary fibre, or roughage, in whole grains, fruits, nuts, seeds, vegetables, and beans. It is a type of carbohydrate consisting of indigestible plant parts, and passes through your intestines relatively unchanged. As this fibre passes through your body, it helps in digestion and helps eliminate waste. There are two types of fibres: soluble and insoluble.
    While soluble fibres dissolve in water and help control blood glucose and cholesterol levels, insoluble fibres help food move along your digestive system. Control of blood sugar reduces the risk of diabetes which, in turn, reduces the risk of heart disease.
  • Lower Saturated and Trans Fat Intake
    We all need a little fat in our diets, but not all fats are the same. Saturated and trans fats are the bad fats which raise your low-density lipid (LDL, or bad cholesterol) content. This leads to quicker plaque build-up in your arteries. On the other hand, unsaturated fats like polyunsaturated and monounsaturated fats have cardioprotective properties. They reduce LDL concentration in the blood and lower CVD risk.
    In particular, polyunsaturated fats found in plant oils like soybean, corn, sunflower oils, walnuts, and flaxseed oils are more effective in reducing LDL. So, try using these liquid, non-tropical plant oils while cooking. You can also try switching out red meat and certain types of cheese from your diet in favour of avocados, olives, flaxseed, soy, and fatty fish.
  • Control Your Sugar and Salt Intake
    It can be difficult to resist the sugary goodness of sweet beverages and melt-in-your-mouth desserts. The good news is you don’t have to completely eliminate sugar from your diet to protect your heart, just limit its intake. The same goes for your salt intake. While limiting sugar and salt intake at home is a good first step, much of the salt and sugar you consume comes from processed foods.
    Try opting for home-cooked meals instead of takeouts. However, if you like the convenience of canned foods and prepared meals, go for the ones with no added salt or sugar.
  • Don’t Neglect Physical Activities
    Maintaining a healthy body weight is vital in reducing the risk of heart disease. Hence, in addition to modifying your heart-healthy diet plan do not forget to pay attention to your weight. You can start by understanding how many calories you need to consume or shed to maintain your healthy weight. You can consult your healthcare professional to find out the amount of physical activity you require per week.
    If you find sticking to a routine exercise difficult, you can look for alternative ways to exercise. For instance, try to find a parking space that is a few minutes walk away from your destination to help you burn a few additional calories. Take the stairs instead of an elevator every day. However you do it, try to ensure you engage in physical activities throughout the week.

 

A Healthy Heart Diet for a Healthy Life

Add vegetables, fruits, and whole grains to your meals and snacks; select lean proteins and limit your intake of processed foods. Also, remember to watch your portion sizes and try new food combinations in your heart-healthy diet plan. This will ensure you get all the nutrients you need while making meals more interesting. 

All this being said, you shouldn’t forget to allow yourself an occasional treat to balance things out. With planning and healthy food substitutions for a well-balanced diet, you can ensure your heart is in good shape and lower the risk of heart diseases.

Finally, maximise the health benefits of eating healthy by monitoring numerous important cardiac metrics with the revolutionary Frontier X2

Other Heart Health Topics To Explore:

Running Heart Rate | Heart Attack causes | Wearable ECG Monitor | Cardio Exercise | Paroxysmal Atrial Fibrillation | Stress Test for Heart | Heart Attack Symptoms | Heart Palpitations Causes | Low Carb Diet | Healthy Heart Tips

Frontier X2:

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WHAT IS ATHLETE’S HEART?

In simple terms, this is a syndrome afflicting athlete’s that refers to an increase in cardiac mass due to systematic endurance training. This article will look at the precise manner in which this syndrome develops, considering the most significant implications.

THE CARDIAC BIOMARKERS

Sports that require sustained elevations in cardiac work – like marathons, rowing, swimming, cycling – naturally require prolonged/chronic endurance training from their athlete’s. This imposes a higher hemodynamic demand on the heart that alters the loading condition of the heart(1). One may observe structural changes such as enlarged left ventricle and right ventricle volumes, increased left ventricle wall thickness, or higher cardiac mass with increased left atrial size. Although highly trained athletes tend to adapt to these structural deformations, when these conditions are paired with a preserved left ventricular ejection fraction (ref. link), they are associated with poor cardiac prognosis in the general population. This adaptation that has become typical amongst highly trained athlete’s was aptly named Athlete’s Heart.

The factor of concern regarding this topic is that these structural cardiac adaptations in athletes do not completely regress to normal levels even several years after retirement from competitive strength training for endurance(10).

The most commonly observed structural and functional alterations in the physiology of endurance athletes tend to be in cardiac and renal regions. Serologic markers that are indicators of cardiac damage – like cardiac troponin, creatine kinase MB, and B-type natriuretic peptide –have been documented to be elevated in up to 50% of participants during and after marathons and other extreme endurance activities.

THE RENAL BIOMARKERS

In addition to cardiac damage, transient renal dysfunction has also been correlated with extreme muscular endurance training as it can cause volume depletion and diminished renal filtration, and increased levels of serum urea nitrogen, serum creatinine, and cystatin C. Increased levels of these cardiac biomarkers is an indication of myocardial cell damage in any endurance athlete. However, the significance of the elevated cardiac biomarkers is not 100% certain, and some argue that these may be entirely benign increases resulting from cardiovascular adaptations to long-term endurance training (2-5).

In our article titled ‘Endurance Training: The Best Heart Health Drug There Is? (ref. link)’, we discuss informative statistics regarding increased cardiac output during endurance training. One should consider these statistics and the fact that some individuals may be prone to developing chronic structural changes over time that occur due to the recurrent volume overload and excessive cardiac strain. These abnormalities are often asymptomatic and develop over many years, but they might predispose you to serious arrhythmias such as atrial fibrillation and/or ventricular arrhythmias.

 
Other Heart Health Topics To Explore:

Heart Health | Running Heart Rate | Increased Heart rate | Irregular Heartbeat causes | AFib and Heart | Atrial Fibrillation | Endurance Training |  Heart Rate Monitors | Exercise for Heart Health | Resting Heart Rate

Frontier X2:

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It’s never too late to start incorporating regular aerobic exercise (Cardio) into your routine. Aerobic exercise can help middle-aged people (ref. link) reverse the detrimental effects of a lifetime of sedentary living. According to research published in the American Heart Association journal Circulation (ref. link), 45-64 year old adults that exercised 4-5 times per week for 2 years saw improvements in their body’s ability to use oxygen, as well as reductions in the stiffness that comes with sedentary ageing in their hearts. We’ll briefly discuss the value of cardio and outline how much of it is best for your heart health.

What is Cardio Exercise?

Cardiovascular exercise, often known as aerobic or endurance exercise, is any exercise that involves the aerobic system. Your heart rate rises to maximise the amount of oxygen in your blood, and you breathe more deeply to aid more effective oxygen usage. As a result, you burn more fat and calories. 

Cardio exercise is any strenuous activity that works for the body’s big muscle groups repeatedly and rhythmically while raising heart rate, breathing, oxygen, and blood flow levels. Such exercise gradually strengthens your most important internal organs. 

Cardiovascular exercises or aerobic exercises raise your heart rate into your target heart rate zone (ref. link). This is where you burn most fat and calories and start to lose weight. Heart health, mental health, mood, sleep, weight management, and metabolism are just a few health-related factors that exercise improves.

How Much is Cardio Really Good for Heart Health?

According to health authorities (ref. link), adults should engage in 150 minutes of cardio exercise per week. Cardio has the advantage of being extremely effective with little effort – even 10-minute workouts add to your weekly cardiac activity requirements! Determine how much time you can devote to cardio per day in a week and schedule it accordingly. 

Breaking up your sessions into 10- to 15-minute segments may feel less intimidating if you are just getting started. When the activity becomes low effort, extend your time by five minutes, and soon you’ll  be hitting 30 to 60 minutes sessions. 

If you want to lower your blood pressure or LDL cholesterol (the “bad” cholesterol), the American Heart Association (ref. link) (AHA) recommends engaging in 40 minutes of moderate- to vigorous-intensity exercise 3-5 times per week. As always, it’s vital to consult your doctor to develop an exercise regimen tailored to your requirements and general health, particularly if you are taking care of chronic disease.

Major Categories of Cardio Exercise

  • High Impact Cardio
    High-impact cardio refers to exercises that require you to lift both feet off the ground at some stage. This exercise is also known as a weight-bearing exercise because you are using your limbs to maintain body weight against the pull of gravity. Some high impact cardio exercises are jumping rope, running, squat jumps, burpees, and mountain climbers.
  • Low Impact Exercise
    Any cardiovascular exercise carried out while keeping one foot firmly planted on the ground is called low-impact exercise. But as many low-impact activities are high-intensity, low-impact cardio should not be mistaken for low-intensity cardio. Low-impact cardio is beneficial for keeping strong bones and strengthening the heart and lungs and is still a weight-bearing workout.
  • No Impact Cardio
    Because being submerged in water lessens the force of gravity on the body, cardiovascular exercise done in water is categorised as a no-impact workout. Swimming and water aerobics are low-impact cardio exercises. Riding a water bike is also a no-impact aerobic activity because most of the body weight is supported by the water bike’s tires and frame.

Benefits of Cardio Exercise

Doing cardio exercises helps your body and heart in several ways. It improves the body and the psyche, making you feel energised and elated. Here are a few of its advantages: 

  • It Strengthens Your Heart Health
    Cardiovascular exercise improves heart health and improves blood circulation throughout the body. Monitoring your resting heart rate, or the number of times your heart beats per minute, will allow you to determine how cardio has affected the health of your heart.
    The typical rate range is 60 to 100 beats per minute. Cardio can help lower your resting heart rate –  because a stronger heart can pump blood faster throughout the body, which means fewer heartbeats are required to do the same task. Naturally, improved blood flow also lowers the risk of heart attacks.
  • Improve Your Mental Health (ref. link)
    Cardiovascular exercise has mental health benefits and physical health advantages. When your workout is over, you often feel great. This is because exercise or physical activity causes your body to release feel-good endorphins.
    It’s a useful tool to help you find some relief from certain negative emotions. Your mood is lifted and your self esteem raised. Additionally, it aids in lowering stress levels, which in turn results in increased levels of happiness.
  • Increase Your Metabolism
    onitorMuch like your heart rate, your Metabolic Rate is increased by cardiovascular exercise. In general, more vigorous exercise workouts will result in a higher metabolic rate boost. Sprints with short, sharp intervals, generally referred to as HIIT, boost metabolism, with EPOC (Excess Post-exercise Oxygen Consumption) providing the biggest rise. A faster metabolism makes it simpler to maintain your weight.
  • Weight Regulation
    Cardio helps to burn extra calories and manage weight by raising the heart rate into the target heart rate zone, which is the zone where the body burns most calories. Activities like walking, swimming, and running do burn calories, but over a longer period of time. Conversely, moderate to high-intensity cardio exercises burn many calories every single workout. Jumping rope, running stairs, rowing, cycling, and high-intensity interval training (HIIT) are some examples of cardio workouts that are very good for losing weight.

 

To reach your healthy heart goals, you should perform as much cardio as you need but pay attention to how  your body reacts and makes any necessary adjustments. You are most likely doing too much if you notice that you are feeling excess fatigue from cardio. Include rest days, slow down your speed, or change some workout days to include strength training in this case. Stay safe, and get healthier!

Finally, enhance your journey with Cardio and heart health by purchasing the revolutionary Frontier X2 ECG Fitness Tracking device.


Frequently Asked Questions on Cardio Exercise For Heart Health :


Is cardio really good for your heart?

Frequent cardio-based physical activity helps the heart to attain improved blood flow in the small vessels near it, where blockages of fatty deposits can create over time. This leads to better circulation in these areas which may prevent heart attacks.

How much cardio is enough for heart health?

As per the Physical Activity Guidelines issued by the U.S. Department of Health and Human Services recommend, at least 150 minutes per week of moderate-intensity physical activity is good for heart health.

Can cardio exercise reverse heart disease?

According to a new study by cardiologists at UT Southwestern and Texas Health Resources, exercise can reverse damage to sedentary, ageing hearts and aid in preventing risk of future heart failure.

How do I strengthen my heart?

Below activities can help in strengthening one’s heart:

  1. Exercise
  2. Lose weight
  3. Add heart-healthy foods
  4. Avoid overeat
  5. Don’t stress

How long does it take to strengthen your heart?

Having regular exercise, it may take about 8 to 12 weeks to increase your aerobic capacity, which means that your heart and lungs are able to shuttle oxygen to your muscles better.

Other Heart Health Topics To Explore:

Resting Heart Rate | Heart Attack Symptoms | Atrial Fibrillation Heart Rate | Cardiovascular Disease | Heart Rate During Exercise | Best ECG Monitor | Heart Healthy Tips | Arrhythmia Causes | Heart Palpitations After Eating | Heart Rate Zones

Frontier X2:

Smart Heart ECG Monitor in USA | ECG Machine Price in India | Best Heart Rate Monitor UK

Running requires sustained, repetitive motion over an extended length of time. As such, a runner’s ability to maintain their energy level over longer distances depends on their stamina and endurance. Improving your stamina and endurance is easy; all you need is the motivation to make each mile count. Soon you’ll be able to run longer distances, relishing the resultant runner’s high.

We will discuss the ways in which you can model your exercise schedule to develop your stamina and endurance.

Tips on Increasing Endurance and Stamina for Running

1. Remain consistent

Even if you feel ready to increase your speed or distance, it’s a good idea to start slowly and focus on making small improvements to your training regimen. This is especially true if you’ve never maintained a regular running schedule. For instance, you shouldn’t increase your run distance to 7 miles if your average distance is 4. Go up gradually, because adding 1 mile every week helps prevent injury and exhaustion (ref. link).

As expected, your endurance will improve if you run as often as you can. Follow a schedule and go for a run at least three times a week. That being said, your running frequency should be based on your fitness level and running experience. If you’re a beginner, start slow by committing to 1-2 runs a week, thereby giving your body time to acclimatise.

Below are some ways to help you commit to your schedule.

  • Schedule a time in advance: Sometimes life can get super busy, leaving you with little time to think about things like working out. Marking a ‘Run Time’ in your schedule beforehand helps the behaviour become automatic, so you don’t miss it even when life is hectic. 
  • Set an alarm: The alarm itself can serve as motivation. The alarm will remind you of the commitment you have made, making you more likely to stick to it.
  • Find a running partner: Exercise adherence can be increased by running with friends as the activity is more enjoyable and there’s someone to hold you accountable. 

2. Perform plyometrics

Plyometrics is training that uses the speed and force of different movements to build muscle power. Consider performing clap push-ups, box jumps, squat jumps, and tuck jumps. These force your muscles to exert all of their energy in a short period of time, which increases muscular power (ref. link). This benefits running endurance in several ways:

  • The muscular contractions in between eccentric and concentric movements help you store more energy (ref. link). For the majority of individuals, a full contraction is the strongest muscle activity. Through plyometric exercises, which produce the most force during the concentric period, this is improved. Your body’s increased ability to generate force may cause a movement to happen more quickly.
  • Plyometrics improves the flexibility of your muscles. Your muscles’ fibres are stretched during plyometric exercises, which over time, increases your flexibility. For instance, to complete a box jump, you must stoop down and extend your quadriceps before launching yourself upward.
  • Plyometrics strengthens the fibres in your muscles. Your muscles are put through a new kind of stress when you use explosive movements to work against resistance. As a result, muscle fibres undergo the hypertrophy process, which makes them stronger and larger.

3. Never neglect strength training

Whether you are a beginner or a seasoned runner, strength training should be a part of your training schedule. Before thinking about running, you must warm-up and do some stretches. Warming up prepares your body for jogging (ref. link). As your body temperature rises, your blood flow to your muscles is improved. For a suitable warm-up, perform rapid stretching activities like spot jogging, jumping jacks, side bends, as well as ankle, neck, arm, shoulder, and waist rotations.

Warming up will lower your chance of injury, make your muscles more flexible, and lessen their discomfort. As your running endurance improves, you’ll be able to run faster for longer while consuming less oxygen (ref. link).

Strength training (ref. link) can also help you build muscle and joint strength, making it simpler to contract key muscle groups. The more effectively muscles are used, the better one’s movement. Here are some exercises to include in your strength training:

  • Overbent rows
  • Squats
  • Vertical press
  • Deadlifts
  • Lunges

4. Eliminate Stress

A critical component of stamina that is sometimes ignored is how you handle stress; physical or emotional. When you’re anxious, your body is already vulnerable. Your immune system deteriorates, hormone imbalances are brought on by elevated cortisol and adrenaline levels, and sleeping is difficult due to increased stress. Essentially, stress hinders the healing process (ref. link).

Yoga, mindfulness, and meditation are some of the finest practices for stress management (ref. link)—these techniques aid in reducing inflammation, calming the neurological system, and easing muscular tension.

5. Timely recovery

After your run, cool down your body to allow your blood pressure and heart rate to gradually return to normal. Cooling down is similar to warming up. It should consist of stretching exercises and slower, gentler motions for 3 to 10 minutes. This is especially important when you go on longer runs. There are various methods by which you can ensure good rest between sessions.

  • Getting enough rest like a small nap can boost your running endurance. While light exercise can promote sleep, heavy training can have the opposite effect. On days you want to run a significant distance, increase your sleep duration by at least 30 minutes.
  • After a run, be sure to hydrate well. In order to do that, you must drink 150% (ref. link) more fluids than you sweat out. When you ingest a high-salt beverage, like a sports drink, your body may retain fluids.
  • Post workout massages are highly helpful for healing.

There are a number of factors that influence the development of your stamina and running endurance. Do your best to keep these factors in mind and you will slowly but surely see impressive results. This is not a process that can be completed overnight, but if you stay consistent you will start to see that distances that were once taxing are now light work. That’s the aim.

Finally, maximise the improvement of your endurance by using the revolutionary Frontier X2 ECG Fitness Tracking device.

 

Other Heart Health Topics To Explore:

Endurance Training | Low Carb Diet | Yoga for Heart Health | Irregular Heartbeat causes | AFib and Heart | Atrial Fibrillation Heart Rate | Resting Heart Rate | Best Heart Rate Monitor | Running Heart Rate | Increased Heart rate

Frontier X2:

Smart Heart ECG Monitor in USA | ECG Machine Price in India | Best Heart Rate Monitor UK

Did you know that heart disease is one of the leading causes of death (ref. link) for both men and women in the UK? Research suggests that there are more than 30,000 out-of-hospital heart attacks in the UK each year, with a survival rate of less than 1 in 10. Despite extensive research to combat this problem, heart disease remains a major contributor to spiking death rates all over the world. 

That being said, unlike many other illnesses, heart disease can be kept at bay by making simple changes to your lifestyle. That’s why we have curated a list of 5 basic lifestyle changes that are incredibly effective in improving heart health.

Top 5 Ways To Strengthen Your Heart


1. Adopt
Healthy Diet for a Healthy Heart

Monitoring your eating habits is one of the easiest lifestyle changes you can make to benefit your heart. Take charge of your heart’s health by switching to heart-healthy foods. Below are some of the primary dietary restrictions you should consider.

  • Limit Daily Sodium Intake
    Too much sodium intake can cause excessive water retention in the body. When this occurs your heart has to work harder to circulate the additional fluid through your body. Switch to food products with “no salt added” labels and avoid foods containing more than 400 milligrams of sodium per serving. The recommended daily sodium intake is below 1500 milligrams per adult (ref. link).
  • Lower Your Saturated Fat Intake
    You can reduce your fat intake by eating low-fat cuts of meat and avoiding high-fat dairy products.
  • Switch To Unsaturated Fats
    Unsaturated fats are considered heart-healthy as they lower the inflammation in your body. Heart-healthy fats include vegetable oil, low-fat mayonnaise, and oil-based salad dressings.
  • Increase Your Dietary Fibre Intake
    Eating a fibre-rich diet lowers cholesterol level significantly. The way this works is by lowering the amount of LDL cholesterol that is absorbed into your bloodstream. High-fibre foods you should be eating include whole-wheat pasta, barley, chickpeas, lentils, and edamame.
  • Add Low-Fat Dairy Products To Your Diet
    Low-fat dairy products provide a solid nutritional base for losing weight, and thus reducing heart diseases. Some low-fat dairy products are skim milk, soy milk, low-fat yoghurt, and fat-free cheese.

 

 2. Maintain Heart Health with Daily Exercise

A major step you must take in your journey towards good heart health is adding exercise to your daily routine. Being one of the most effective tools for strengthening the heart muscle, it keeps your weight under control and wards off artery damage from high cholesterol, high blood sugar, and high blood pressure. 

  • Aerobics / “Cardio”
    Aerobic fitness is one of the keys to keeping your heart healthy. Aerobic exercise is defined as cardiovascular exercise, “cardio”, that gets your heart pumping. During aerobic exercise, your blood pumps quickly throughout your body, and your lungs take in more oxygen. The word aerobic means “with oxygen,” meaning that your breathing determines the amount of oxygen that gets to your muscles. Try not to exceed your average heart rate while exercising, and always stop if you feel lightheaded or dizzy.
  • Strength Training
    Also known as Resistance Training, strength training increases muscle strength by making your muscles work against a weight or force. Examples include using free weights, weight machines, resistance bands, and bodyweight training. It is important to include regular strength training sessions in your schedule. Strength training helps raise HDL (good) cholesterol and lower LDL (bad) cholesterol. Try strength training at least twice a week.
  • Stretching
    Simple stretching before and after other exercises benefits musculoskeletal health. This enables you to stay flexible and free from joint pain, cramps, and other muscular issues.

 

 3. Strengthen Your Heart with These Lifestyle Changes

There are a few harmful habits that can seriously affect your heart health. You may adapt the following positive habits for a healthy heart.

  • Quit Smoking
    Do your heart a favour, quit smoking. Even passive, or secondhand, smoking should be avoided as much as possible as its impact is more significant than you’d think. Cigarette smoke is known to contain over 7,000 chemicals (ref. link). If you find someone smoking around you, remove yourself from the area or request them to smoke somewhere else.
  • Avoid Excess Alcohol Intake
    Drinking alcohol above the recommended levels can lead to increased heart rate, high blood pressure, and weakened heart muscle. Limit consumption to a couple of drinks per day for better heart health.
  • Maintain A Healthy Weight
    Excessive weight can cause fat accumulation in your arteries, eventually leading to clogged arteries and heart disease. Maintaining a moderate weight ensures that your heart doesn’t have to pump extra blood. Try maintaining your weight within the recommended range based on your age and height.
  • Regular Health Screening
    Regular health checks for blood pressure, cholesterol, and blood sugar levels can tell you face the risk of developing a heart ailment. For adults aged between 18 and 39, blood pressure screening should be done once a year, and cholesterol levels should be checked at least once in every 2 years.

 

 4. Keep Your Blood Pressure in Control

The higher your blood pressure, the greater your risk of heart attack, stroke, congestive heart failure, loss of mental function, and dementia. High blood pressure, or hypertension, is defined as blood pressure above 140/90 mm Hg.

Most people with high blood pressure (hypertensive patients) can control their blood pressure without medications by following these steps:

  • Try eating at least five servings of vegetables and four servings of fruit daily
  • Limit calorie-dense foods loaded with fat, sugar, and refined grains
  • Limit sodium consumption
  • Limit alcohol consumption
  • Exercise daily

5. Get Adequate Sleep

People who do not get adequate sleep are at a higher risk of obesity, heart attack, blood pressure, diabetes, and depression. Seven hours of sleep each night is recommended for a healthy mind and body. Not only should you get the requisite hours, you should follow a sleep schedule by going to bed and waking up at the same time every day.

If you feel that your body and mind remain tired even though you’re getting seven hours of sleep per day, ask your healthcare provider if you need to be tested for obstructive sleep apnea, a condition that elevates your risk of heart disease

Signs of obstructive sleep apnea include loud snoring, difficulty breathing during sleep, and then waking up gasping for air. It can be treated by maintaining an appropriate weight and using a continuous positive airway pressure (CPAP) device to keep the airways open while sleeping.

Bottom Line

A healthy heart lifestyle involves understanding and evaluating your health risks, making healthy choices, and taking gradual steps to prevent heart disease, including coronary heart disease. By taking precautionary and preventive measures, you can easily lower the risk of heart diseases that could lead to a heart attack.

Finally, the best way to make sure all of these methods are improving your heart health is by monitoring important cardiac metrics. Do so by purchasing the revolutionary Frontier X2 heart monitoring device!

Other Heart Health Topics To Explore:

Arrhythmia Causes | Atrial Fibrillation Heart Rate | Endurance Training | Heart Palpitations After Eating | Heart Health | Running Heart Rate. | Increased Heart rate | Irregular Heartbeat causes | Heart Attack Symptoms | Best Heart Rate Monitor

Frontier X2:

Smart Heart ECG Monitor in USA | ECG Machine Price in India | Best Heart Rate Monitor UK

Have you ever been late for an important meeting, stuck in unmoving traffic? Your heart  starts pounding and the tension moves to your muscles. You begin to feel so anxious that you think you’re about to have a heart attack

So, what is the connection between stress and heart health

What you are feeling is the well known ‘Fight or Flight’ response. This response, first described by Harvard physiologist Walter Canon (ref. link), is activated when the body is under stress and therefore releases a combination of the hormones adrenaline and cortisol. This response is entirely natural but can become harmful to your body and heart if triggered repeatedly or for extended periods of time. This can result in irritability, loss of appetite, insomnia, and according to Healthline (ref. link), high stress levels can also lead to high blood pressure, which contributes to increased cardiovascular problems. In addition, extreme stress or anxiety elevates your average heart rate over time, possibly leading to heart palpitations and other serious health problems.

Heart Disease and Stress: What the Research Shows?

There is a significant amount of research (ref. link) that shows a steady connection between our psychological and physiological functioning. What this means is that your body, and specifically your heart, will feel the impact of any psychological stress your mind is under. A healthy resting heart beats between 60 to 100 times per minute, but under stress this can increase by 38 beats a minute. According to the Lancet study (ref. link), emotional stressors also have the ability to trigger massive cardiovascular events. This study (and others like it) conclusively shows that stress can not only cause chest pains, but can even lead to a heart attack in certain severe situations. 

Chronic Stress and Your Heart: What You Need to Know?

What is Chronic Stress? As per heart.org (ref. link), chronic stress is continuous stress that makes your body feel like it’s in response mode for days, or even weeks. It may lead to high blood pressure, which further elevates the risk for heart attack and stroke. Chronic stress can raise the oxygen demand on the body, spasm of the coronary (heart) blood vessels, and electrical instability in the heart’s conduction system. This increases the heart rate and blood pressure, pushing the heart to work harder to produce the blood flow required for bodily functions (Source: JAMA) (ref. link)

Stress and Heart Disease: Are You at Risk?

Normally, your body is expected to fight stress in a way that protects it. However, when that same response is constantly triggered for extended periods of time, it can have harmful effects on the body. When the body is under stress the hormones adrenaline, cortisol, and norepinephrine are released. Adrenaline increases the heart rate in order to increase energy levels, norepinephrine increases blood flow to the muscles while also raising the heart rate, and cortisol releases glucose into the bloodstream leading to the gradual narrowing of the arteries. Studies (ref. link) suggest that the high levels of cortisol from long-term stress can raise blood cholesterol, triglycerides, blood sugar, and blood pressure, all of which are the common risk factors for heart disease. Furthermore, this stress can also induce changes that stimulate the buildup of plaque deposits in the arteries.

Listen to Your Body – What are the Symptoms of Stress?

This mind.org article (ref. link) refers to some of the most easily recognizable symptoms of stress such as irritability, anger, impatience, nervousness, feeling depressed, and more. While these can be easily noticed and resolved, the underlying symptoms of stress can remain hidden and therefore become problematic. In stressful situations you may experience difficulty in decision-making, an inability to concentrate, nail biting, restlessness, forgetfulness, and irritability.

How To Live Stress-Free and Keep the Heart Healthy? 

There are many ways one can manage their stress and prevent it from severely affecting their overall health. The most important thing to do is to accept that you are experiencing stress, and that you need to try and control it. Below are some ways in which stress can be reduced: 

Get some exercise: Even 30 minutes of physical activity a day can go a long way in relieving stress. Regular exercise lowers the risk of cardiovascular problems and is known to keep depression and anxiety at bay. 

Rely on your support system: Engaging with your support system effectively, whomever that may be, is one of the best ways of combating chronic stressors. Doing activities with those you consider a support system increases serotonin levels and thereby helps in reducing stress significantly. 

Eat healthy: Adding stress-relieving food items to your diet will not only help you get rid of stress, but will also help your heart heal. According to AARP (ref. link), foods such as sweet potatoes, spinach, yellow bell peppers, and avocados are all considered to be good options to calm you and improve your mood. 

Let the stress guide you: This is only If the stress you are under does not have any severe effects and does not become a roadblock in productivity. In this case try to use the stress to motivate yourself. 

Finally, you can monitor the impacts of stress on your heart health using a heart monitoring device like the Frontier X2. Find out more about this revolutionary technology here.

 

Frequently Asked Questions:

 

How do I know if stress is affecting my heart?

Monitor your stress level. Are you always stressed and don’t have enough ways to handle it? If your answer is yes, you are more likely to have heart disease, high blood pressure, chest pain, or irregular heartbeats.

Can the heart recover from stress?

Yes, your heart can recover from stress through appropriate management techniques. Sometimes, medication might be required along with treatment. 

Does stress cause heart attacks?

As per the studies, going through stress all the time could increase your risk of heart attack and stroke. Excessive stress can cause heart attacks if not effectively managed.

How do I know if it’s anxiety or a heart problem?

The major difference between both is heart rhythm. In heart problems, there is an extra heartbeat in the upper and lower chambers. Symptoms could be feeling an initial skip or hard thumping beat followed by a racing heart. When anxiety is triggered, the heart rate generally increases steadily rather than suddenly.

What are some of the physical signs of stress?

Below are the most common physical signs of stress:

  • Panic attacks
  • Difficulty in breathing
  • Blurred eyesight or sore eyes.
  • Sleeping problems
  • Fatigue
  • Chest pain and high blood pressure

 

Other Heart Health Topics To Explore:

Heart Healthy Tips | Arrhythmia Symptoms | Acid Reflux | AFib Risk Factors | Low Resting Heart Rate |  Heart Attack Symptoms | Persistent Atrial Fibrillation | Cardiovascular Disease | Heart Rate During Exercise | Best ECG Monitor

Frontier X2:

Smart Heart ECG Monitor in USA | ECG Machine Price in India | Best Heart Rate Monitor UK

The amount of stress you experience and your reaction to it can lead to a number of health problems. From wreaking havoc on your sleep to sapping your energy, stress can set off a chain of events that might increase the risk of heart disease. Mental health (ref. link) can positively or negatively affect your physical health and pose a risk to your heart, according to “Psychological Health, Well-Being, and the Mind-Heart-Body Connection,” a scientific statement in the American Heart Association journal Circulation.

Needless to say everyone senses and responds to stress in various ways. To know about what you can do, it is critical to first know how much stress you are experiencing and how you react to it.

How Does Stress Affect Heart Health?

Although stress does not directly alter how the heart works, it does impact the variables that can raise the risk of heart diseases, such as blood pressure and cholesterol levels. An increase in blood pressure and cholesterol puts additional stress on the heart, giving the person breathing difficulties and making them weaker. Under such stressful circumstances, your body releases the hormone adrenaline, which speeds up breathing and raises blood pressure. 

Another indirect route is that some people who are stressed out drink excessively, which can damage their artery walls. 

As per a study (ref. link), ​​”stressful life events and social strain were each associated with increased risk of CHD among women. For job strain, the increased CHD risk was confounded by socioeconomic factors. Exposure to job strain and social strain interacted synergistically, resulting in a higher risk of CHD than expected from exposure to either stressor alone.”


How do you find out if stress is affecting your heart?

Stress can increase inflammation in your body, which in turn is linked to factors that can harm your heart, such as high blood pressure and lower “good” HDL cholesterol, Blaha says (ref. link). Furthermore, chronic stress can also affect your heart in a more indirect way. When you’re worried, you tend to sleep poorly. You’re also less likely to exercise, make healthy food choices, or watch your weight, Blaha says. All of these lifestyle changes can put your heart health at risk (ref. link).


How do you understand this better? 

When you are confronted with a stressful situation your body reacts instantly by releasing the chemicals cortisol and adrenaline. This is the body’s natural response to certain situations. Related physiological reactions occur far more frequently than is healthy. High stress may lead to high blood pressure which can pose a risk of heart attack and stroke. Learn more about how stress impacts heart health and the circulatory system.


Some Other Stress Factors Which Affect Heart Health

  1. As per this 30 year meta analysis study (ref. link), The bone marrow releases extra white blood cells to help us cope with stress when we are mentally worried. This excessive white blood cell discharge may result in artery inflammation and heart disease
  2. Our appetites are impacted by ongoing stress, with some reducing their food intake severely, and others engaging in overeating. Additionally, excessive eating contributes to obesity – a condition famously harmful to the heart. For instance, obesity can change your cholesterol levels. It can lower good High-Density Lipoproteins (ref. link) (HDL) cholesterol, which is important for removing bad cholesterol and working to reduce the risk for heart disease
  3. Our body secretes the hormone cortisol when we are under stress. This chemical gives us the tools to handle stressful circumstances and prepares us for fight-or-flight scenarios. However, prolonged stress can raise our bodies’ dangerous cortisol levels. 
  4. Stress and anxiety make our muscles stiff, impairing the heart’s blood flow. The heart doesn’t get proper blood or oxygen in such circumstances.
  5. When you are stressed or anxious, your breathing becomes rapid. Due to this, our hearts do not receive enough oxygen. To match our bodies’ demands, our hearts must work harder, which is bad for our hearts.

Even petty stress can initiate heart problems like poor blood flow to the heart muscle. This is a state in which the heart doesn’t get adequate blood or oxygen. Long-term stress can influence how the blood clots, which makes the blood stickier and raises the risk of stroke. 

Moreover people who experience a lot of stress may smoke or choose other unwholesome practices to deal with anxiety.

Typical reactions to stress include: 

  • Aches and pains
  • Decreased energy and sleep
  • Feelings of anxiety, anger, and depression
  • Impatience
  • Forgetfulness

Tips to Manage Stress and Protect Heart Health

Recognising the causes of stress and acting quickly to reduce it are crucial. 

You can manage stress and reduce the risk of heart disease. Here are a few ways to make it easier: 

  1. Try to remain positive
    Studies (ref. link) show that people who are optimistic are more likely to outlive those who are pessimistic. A good laugh can be extremely beneficial for heart health. People who laugh more tend to have lower stress hormone levels, less artery inflammation, higher HDL levels, or “good” cholesterol.
  2. Exercise regularly
    Exercise improves overall well-being, which can help mitigate stress’s negative impacts. For heart health, you should aim for 150 minutes or more of moderate-intensity exercise per week.
    Exercise can help improve cardiovascular health in a variety of ways, such as by lowering blood pressure, cholesterol, and body weight. Maintaining a regular exercise routine can also assist you in preventing depression and risk factors for heart disease.
  3. Practice Mindfulness
    Mindfulness techniques can help you stay in the moment and reduce stress or worrying thoughts. Mindfulness-based cognitive treatment (ref. link) can help you focus on the here and now. Practising mindfulness can reduce (ref. link) stress and is shown to even lower blood pressure.
  4. Manage Your Anger
    It can be challenging to remain cool at all times, but strive to control your anger.
  5. Get some exercise
    It is often seen that physical activity can help in reducing stress that can cause you to become angry
  6. Take a timeout
    Take a short break when you feel stressful, this will help you feel better and you won’t get irritated or angry easily.
  7. Use humor to release tension
  8. Practice relaxation skills

 

Numerous heart-related issues can be triggered by stress. It can lead to heart problems, heart attacks, and strokes more likely. Even if it might not always be possible to avoid stress, it is still possible to cope with it well. People can use the methods mentioned above to manage their stress if they want to safeguard their heart health.

Finally, as you work on de-stressing you can be assured of your heart health by using our revolutionary Frontier X2 heart monitoring device.

Frequently Asked Questions:


​​
How Does Stress Affect the Heart? 

As a response to stress, the body releases hormones that have detrimental effects on the heart in the long term. As a result, stress leads to high blood pressure, high blood sugar levels, inflammation of the muscles, risk of blood clotting, and several other factors that put one at an increased risk of heart attacks, strokes, and other cardiovascular risks.

How Do I Know If Stress Is Affecting My Heart? 

Stress has various physical manifestations that if monitored carefully can help in reducing the risk of heart attacks and strokes. Look out for irregular heartbeats, chest pains, high blood pressure, irregular sleeping patterns, increased sugar cravings, irritability, and anxiety. If any of these symptoms linger for a long time and are triggered due to stress, you must seek medical attention.

Can Stress Permanently Damage the Heart? 

Stress can affect the heart in adverse ways directly by increasing blood pressure, elevating sugar levels, and risking blood clots. But it can also lead to passive indirect effects. A person suffering from stress is likely to not engage in any physical exercise, resort to bad habits such as smoking and consumption of alcohol, unhealthy sleeping patterns, over and unhealthy eating, etc. which can have a long-term effect on the heart.

What Are Some Physical Signs Of Stress? 

Stress can be very easily identified using some notable physical manifestations. You might be under stress if you are facing difficulty in breathing, feel irritable and angry easily, anxious all the time, get frequent stomach aches, are unable to sleep, feeling fatigued, sudden weight gain or unexplained weight loss, and sweat.

Can the Heart Recover From Stress? 

Save your heart from stress and its harmful impacts easily by practising a few healthy measures daily. Get at least 30 minutes of exercise ranging from basic to strenuous. Practice yoga and meditation to calm the mind and keep worries at bay. Listen to music or engage in activities that stimulate pleasure for you. Engage in social activities and talk to people to avoid feeling alone and lonely. Laugh as much as you can to increase oxygen levels, heighten good cholesterol and relieve tension in the heart. 

 

Other Heart Health Topics To Explore:

AFib Risk Factors | Heart Attack causes | Wearable ECG Monitor | Heart Palpitations After Eating | Heart Rate While Running | Mental Stress | Heart Attack Symptoms | Heart Palpitations Causes | Increased Heart Rate | Healthy Heart Tips

Frontier X2:

Smart Heart ECG Monitor in USA | ECG Machine Price in India | Best Heart Rate Monitor UK

AFib, or atrial fibrillation, is an abnormal heartbeat caused by irregular and rapid beats in the heart’s upper chamber. The chamber beats irregularly and chaotically, causing fast, pounding heartbeats. This rapid heart rhythm may lead to blood clots in the heart and increase the risk of stroke and other health complications. Researchers (ref. link) have called it the new cardiovascular epidemic of our times.

There are three types of AFib.

  • Paroxysmal AFib: It lasts less than a week and may not require any treatment. 
  • Persistent AFib: It lasts more than a week and requires medical treatment.
  • Long-Standing Persistent AFib: The most severe AFib condition lasts more than a year and is difficult to treat. 

AFib may show no symptoms for most individuals but may cause weakness or fast palpitations with shortness of breath for others. AFib may require treatment to prevent stroke. Medication and therapy can help reset the heart’s rhythm and prevent the blocking of faulty heart signals.

Atrial Fibrillation: What Are The Symptoms and Signs?

The severity of AFib symptoms depends on how fast your ventricles beat. You may not feel anything if the ventricles beat normally. This can be the case even at a slightly elevated pace. However, if your ventricles beat significantly faster, you must start looking for the dangerous symptoms of heart fibrillation and consult a doctor.

Here is a breakdown of the AFib symptoms and signs you should be aware of:

  • Irregular heartbeat
  • Extreme fatigue
  • Heart palpitation
  • Light-headedness or dizziness
  • Shortness of breath
  • Chest pain
  • Fainting

If you observe AFib symptoms and signs, keep track of the symptoms and share the information with a healthcare provider.

Atrial Fibrillation: What Are The Dangerous Heart Rate Zones? 

Heart rates vary from one person to another. However, you may experience a heart rate that is slower or faster than the normal rate. Such an imbalance falls under the dangerous heart zone.  AFib patients can have a heart rate of around 100-175 beats per minute. Your blood pressure may decrease if your heart rate is high, causing dizziness, fainting, confusion, heart palpitations, shortness of breath, and fatigue. These are the dangerous heart zones if you have AFib, and you should be careful about it.

Atrial Fibrillation: What Are The Safe Heart Rate Zones? 

A safe heart rate zone for adults ranges between 60-100 beats per minute. The clinical practice guidelines (ref. link) for AFib patients recommend a safe heart rate of 60-80 beats per minute at rest and 90-115 beats per minute during moderate exercising sessions.

Now, the question is – can you exercise with the AFib condition? Can you stay within the safe heart zone while working out?

Experts (ref. link) say that physical activities are suitable for people with AFib. However, you must consult your cardiologist if you require any tests before you start exercising to prevent the dangerous symptoms of heart fibrillation.

Rehab specialists help you develop custom exercise programs to maintain your fitness if you suffer from AFib. The tips will help you exercise safely without the risk of health complications.

However, you must not indulge in high-intensity workouts and exercises if you have AFib. Start slowly with five to ten minutes of walking a day, adding a minute or two every week. Sweat a bit for a good workout session, and breathe faster to boost your heart rate.

How to Check For Atrial Fibrillation at Home?

You can check for AFib signs at home by feeling your pulse and counting your heartbeats per minute. Use a self-test kit like an electrocardiogram (ECG), an oximeter, or a heart rate monitor to check for AFib signs and symptoms. 

How to Treat Atrial Fibrillation?

You must know and understand the safe and dangerous heart zones to prevent health complications by maintaining an average heart rate.

There are multiple ways to treat AFib that can help you control your heart rate, regain a normal heart rhythm, and reduce the risk of stroke. 

Medication with calcium-channel blockers or beta-blockers are some of the top recommendations (ref. link) to regulate heart rates and rhythm in AFib patients. The medication can slow down irregular heartbeats and reduce the risk of side effects related to elevated heart rates. You must consult your healthcare provider for treatment and a plan to help regulate your heart rate.

The following are the medications that treat AFib.

  • Rate Control Medications that prevent the ventricles from beating faster.
  • Rhythm Control Medications that bring your heartbeat to a normal sinus rhythm.
  • Blood Thinners:, also called anticoagulant medications and help reduce the risk of strokes and blood clots.


If you experience AFib symptoms, experts
may recommend you undertake the following procedures and surgeries.

  • Electrical Cardioversion: It uses low-energy shocks to help reset your heart rhythm.
  • Pulmonary Vein Ablation: It uses catheters to deliver energy around the pulmonary veins to help you respond better to AFib medications.
  • Permanent Pacemaker: It is inserted inside if you have a slow heart rate.
  • Left Atrial Appendage Closure: It is a procedure to help reduce the risk of stroke or blood clots.
  • Maze Procedure: It creates scar tissue to make your heart’s electrical impulses travel in the right direction.

Most treatment procedures for AFib remain invasive, and experts continue to research and develop new treatment methods and technologies. Before making any decisions, please consult your doctor.

Lifestyle factors like alcohol consumption, smoking, and recreational drug use can cause AFib signs and symptoms. Moreover, you are at a higher risk of developing the condition if you suffer from obesity, type 2 diabetes, coronary artery disease, congenital heart disease, sleep apnea, or hyperthyroidism.

Exercise helps strengthen your heart and improves blood circulation in the body. However, you must reduce your exercise intensity to regulate your heart rate if you have AFib. 

Every one in three (ref. link) individuals does not know they have AFib. You must know the risk factors, signs, and symptoms and talk to your healthcare provider. It would be best to get treated immediately after detecting the AFib symptoms to prevent health complications. Get your heart rate and pulse checked regularly if you are at risk or suffer from a serious medical condition. Use a heart rate monitor to know exactly how you’re impacting your heart. Purchase the revolutionary Frontier X2 and be on your way to a healthier tomorrow.

Frequently Asked Questions

How does atrial fibrillation affect heart rate?

AFib can cause an irregular heart rate, as the atria are beating in an irregular manner. This can cause the heart rate to be too fast or too slow. It is important to manage AFib and maintain a consistent heart rate to reduce the risk of stroke and other serious health problems.

What are the symptoms of atrial fibrillation?

The symptoms of AFib can vary from person to person, but may include:

  • Palpitations (a sensation of skipped or extra heartbeats)
  • Chest discomfort
  • Shortness of breath
  • Lightheadedness or dizziness
  • Fatigue
  • Weakness

How is atrial fibrillation treated?

Treatment for AFib may include medications to control heart rate and rhythm, procedures to destroy abnormal tissue in the heart that is causing AFib, or surgery to repair or replace damaged heart tissue. Your healthcare provider will determine the best treatment plan for you based on the severity of your AFib and other factors.

Can atrial fibrillation be prevented?

There are several things you can do to reduce your risk of developing AFib, including:

  • Managing conditions such as high blood pressure and diabetes
  • Exercising regularly
  • Eating a healthy diet
  • Limiting alcohol consumption
  • Not smoking
  • Managing stress
  • Getting enough sleep

Other Heart Health Topics To Explore:

Heart Attack Symptoms | Low Carb Diet | Increased Heart Rate | Healthy Heart TipsRunning Heart Rate Zones | Stress Test for Heart | Smart Heart Rate Monitor | Cardio Exercise | Heart Rate While Running | Mental Stress

Frontier X2:

Smart Heart ECG Monitor in USA | ECG Machine Price in India | Best Heart Rate Monitor UK

Ever since the Fitbit ECG watch was released in 2009 wearable technology’s presence in the mainstream has been growing significantly. While some products that preceded it could’ve been put in a similar category, Fitbit paved the way for the fruitful merger between daily use wearable technology and healthcare.

This last decade has seen a massive influx of wearable technology, and the addition of health features has been great news for all athletes, frequent exercisers, and those who want to track their health a little more closely. Today wearables are able to measure numerous important metrics such as your heart rate (using a heart rate monitor), number of footsteps, blood oxygen levels, as even your ECG.


WHAT IS ECG?

ECG, which stands for Electro-Cardiogram, has become a particularly hot topic for consumers ever since Apple announced it as new a feature in the Apple Watch Series. In simple terms, an Electro-Cardiogram is a recording of the heart’s electrical activity. An ECG recording can show how fast the heart is beating, the rhythm of the heart beats (steady or irregular), and the strength and timing of the electrical impulses as they move through the different parts of the heart. Now a feature in the Apple Watch and other wearables, the ECG is an excellent tool to analyze your heart activity that used to mainly be available only in clinics and hospitals.

Watches like the Series 7 have gained serious popularity due to such healthcare features, but is the ECG feature actually good enough to track your Heart Health? And what are the alternatives?

WHAT CAN THE APPLE WATCH ECG DO?

Like most premium smartwatches these days, the Apple Watch can take a spot-check of your ECG. This allows you to get a current reading of your heart activity as you push your finger against the appropriate button.

Unfortunately, since a reading can only be taken when your finger is pressed against the watch, it is impossible to continuously track your ECG through exercise, regular day-to-day activities, or even sleep.

LIMITATIONS OF THE APPLE WATCH ECG

The primary limitation of the Apple Watch ECG feature is that the inability to continuously measure your readings means the data you get is less accurate and less valuable. Especially when trying to spot any heart issues.

With a chest-based wearable like the Frontier X2, you can measure your ECG continuously throughout the day and during exercise. The Frontier X2 ECG monitor even has the ability to alert you if it catches anything abnormal through its continuous measuring. And that’s not nearly all the benefits of such a wearable.

BENEFITS OF A CHEST-WORN ECG WEARABLE

Frontier X2 ECG Monitor

1. MUCH MORE ACCURATE SIGNAL QUALITY WHICH CAN MEASURE SEVERAL HEART ISSUES

  • Measure other kinds of arrhythmias, like SVT, NSVT, VFib, PVCs, PACs, etc.
  • Measure ST-segment deviation, which is crucial to measure, in order to detect ischemia, or early signs of a heart attack.
  • Measure the QT-interval, which is a very important sign to determine susceptibility to different medications, and the probability of sudden Cardiac death.

2. CONTINUOUS DETECTION

  • Most heart abnormalities can’t be detected during a single ECG spot check. This is why the apple watch only detects afib with an accuracy of under 20%, whereas a Frontier X2 can detect it at a much more impressive 99.6%

3. USE DURING EXERCISE

  • The Apple watch is pretty useless if you want to measure your ECG during exercise since it doesn’t have continuous ECG tracking. This makes the overall use of the ECG feature on the Apple Watch is very limited, since most heart abnormalities happen during exercise (which is why doctors would make you do a treadmill test when checking your ECG). The Frontier X2 allows you to measure what happens to your heart during the most extreme exercises. What’s more, the Frontier X2 also provides real-time tactile feedback based on your cardiac health parameters measured during exercise to alert you if you’ve pushed your heart too hard.

4. TRACKING A VAST NUMBER OF HEART PROBLEMS

  • Since the Frontier X2 is positioned close to the heart, it can sense tiny changes like the opening and closing of the heart valves. This opens up the door to measuring PEP, LVET, LVEF and various other haemodynamic parameters which a wrist watch would never be able to measure.

That’s a lot that the apple watch can’t do, which is why medical professionals recommend more accurate ECG devices – like the chest-worn Frontier X2.

Frequently Asked Questions :


I HAVE HEART PROBLEMS – IS THE APPLE WATCH ENOUGH?

No. As mentioned above it isn’t enough to track your heart problems. Whether you’re worried about any heart problems or about detecting when you’re pushing your heart too far during exercise – the Apple Watch ECG feature is not enough.

The good news is that the Frontier X2 integrates with Apple health, so if you already own an Apple Watch you’ll be able to track accurate ECG anytime, anywhere.

No to worry if you don’t – the Frontier X2 has a web portal and an App as well to track all of your data across your activities. You can also have the data streamed directly to your doctor so they can see how your heart is doing – live.

I FREQUENTLY EXERCISE – WHICH IS THE BEST DEVICE TO MEASURE MY HEART HEALTH?

The only consumer device to measure live-ECG, the Frontier X2 is far superior to any wrist-based wearable technology. It has the unique ability to detect if you’re pushing yourself too hard and putting a strain on your heart during exercise.

With regard to compatibility with other devices, The Frontier X2 easily links with the Apple Watch and Apple Health Kit, so your data stays with you on whatever device you want.

 

Other Heart Health Topics To Explore: