For years we’ve all been told that fried foods are terrible for our health. Despite this being extremely common knowledge, most of us continue to indulge in fried chicken, French fries, and other greasy goodies. Why? Because they’re delicious, of course! As good as it may be, is the taste worth the fallout? These foods contain unhealthy fats, and they’ve been linked to a variety of health issues, including heart disease. But just how bad are they for your cardiovascular health?

Before we get to that, let’s answer another question. How does food change when you fry it?

Frying food doesn’t just change its taste and texture, it changes its nutritional composition.

Put most food into hot oil and the result is a beautifully crispy, golden, but dehydrated product that’s high in fat. This increases the food’s calorie content (ref. link). Cooking at high temperatures also causes a change in the chemical structure of fats (hydrogenation) forming trans fats. Trans fats are associated with an increased risk of heart disease, diabetes, and obesity (ref. link). Fried food also contains Acrylamide. One study (ref. link) discovered a link between dietary acrylamide and kidney, endometrial, and ovarian cancers in humans.

How Does Eating Fried Food Affect Your Cardiovascular Health?

Fried foods are high in saturated and trans fats which increase your blood cholesterol level and damage the walls of your arteries. Cholesterol leads to plaque deposits on the artery walls, thereby narrowing them and making it harder to pump blood. This condition is called Atherosclerosis, and it increases your risk (ref. link) for numerous heart conditions.

Researchers recently examined this phenomenon by reviewing the diet and health information of more than 1.2 million people as part of a meta-analysis of 19 studies (ref. link). According to their research, fried food consumption was strongly associated with an increased risk of coronary artery disease (ref. link) (CAD), major cardiac events (like heart attacks), heart failure, and stroke. Two large observational studies (ref. link) discovered that the more frequently people ate fried foods, the higher their risk of developing heart disease. In one study (ref. link), women who consumed one or more servings of fried fish per week had a 48% greater risk of heart failure than those who consumed one to three servings per month. Increased baked or broiled fish consumption, on the other hand, was associated with lower risk.

A high intake of fried foods was linked to a significantly increased risk of heart attack, according to another observational study (ref. link). Those who ate a diet high in fruits and vegetables, on the other hand, were at a significantly lower risk.

How Does Fried Food Raise the Risk of Heart Attack?

A Heart attack, or Myocardial infarction (MI), occurs when a blockage in the artery prevents heart muscle from receiving enough blood. The main cause of heart attack is coronary artery disease (CAD), which is caused by cholesterol-filled plaque that blocks the arteries supplying the heart. Eating fried foods can increase this build up, putting you at a higher risk of having a heart attack. According to research (ref. link), eating fried foods can increase your risk of having a major cardiovascular event, such as a heart attack, by up to 28%.

How Does Fried Food Raise the Risk of Stroke?

A stroke can be caused by plaque build-up in the arteries that carry blood to the brain, just like a heart attack. Reduced blood flow to the brain can cause brain damage due to a lack of nutrients and oxygen. Excessive consumption of fried foods is associated with a 37% increased risk of stroke (ref. link).  

How Can You Make Your Fried Food Healthier?

The dietary guidelines of America discourage the use of fried food. However, if you enjoy the taste of fried food, consider frying using healthier oils, or even alternative frying methods.

Healthy oils : Oils that contain monounsaturated fats are stable when heated. Coconut oil, Olive oil, Avocado oil are stable when heated and ideal for frying (ref. link). Using these healthier cooking oils could reduce some of the risks of eating fried food. Keep in mind that while they may not be the healthiest overall, these are the frying oils that are the most stable.

Alternative Frying methods : You can also consider some alternative frying methods like Oven-frying or Air-Frying which uses little to no oil.

Fried foods may be tasty, but they are not good for our cardiovascular health. Fried foods contain large amounts of unhealthy saturated and trans fats. These fats can lead to increased cholesterol levels and increase your risk for heart disease. In addition, frying destroys many of the beneficial nutrients in food, leaving behind unhealthy oils and chemicals. If you want to reduce your risk for heart disease, it’s best to avoid eating fried foods altogether. If you do indulge in an occasional piece of fried chicken or fish, try to minimise the damage by choosing healthier cooking methods like baking, grilling, or air frying, and by using healthy oils like coconut oil or olive oil.

Finally, pair your newfound dietary information with the use of a heart monitoring device to ensure your actions are improving your heart health. Purchase the revolutionary Frontier X2 and be on your way to a healthier tomorrow.

Frequently Asked Questions :

1. What are the risks of eating fried foods?

Consuming fried foods which are high in saturated and trans fats increases the risk of obesity, heart disease, and diabetes.

2. What are some healthier alternatives to fried foods?

Baking, grilling, stewing, roasting, and stir-frying are healthier alternatives to frying.

3. How does eating fried foods affect your cardiovascular health?

Fried foods raise blood cholesterol levels, causing deposits to form on the artery walls and block them. This blockage causes heart attacks and strokes.

4. What are some tips for cooking healthier fried foods?

Using healthier cooking oils such as coconut oil, olive oil, and avocado oil could reduce some of the risks associated with eating fried food. Alternative frying methods, such as oven frying and air frying, utilise less oil.

Other Heart Health Topics To Explore:

Best Heart Rate Monitor | Heart Rate While Running | AFib Symptoms | Mental Stress | Heart Attack Symptoms | Heart Palpitation Causes | Increased Heart Rate | Healthy Heart Tips | Atrial Fibrillation | Healthy Heart Diet.

Frontier X2:

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

Diabetes and Heart Health: How Does Diabetes Affect Your Heart?

Several factors contribute to poor heart health, and diabetes is one of them. As per the CDC (ref. link), adults with type 2 diabetes are twice as likely to have a heart attack or stroke than someone who doesn’t have it. In general, diabetes is one of the major factors for poor heart health in adults. The most common cause of mortality for people with type 2 diabetes is heart disease.

How Is Heart Health & Diabetes Related? 

High levels of sugar in a diabetes patient’s blood can lead to damage to the blood vessels and the nerves that control them. Usually, when a person has diabetes, the sugar stays in the bloodstream and leaks out of the liver. And when this happens, the coronary artery in the body gets blocked, which limits or stops the supply of oxygen and nutrients to your heart. Hence, people with diabetes need to be extra careful and take good care of their heart health.

Factors That Contribute To Poor Heart Health When You Have Diabetes 

When people with diabetes follow a healthy lifestyle, check their sugar levels consistently, and work out at least four times a week, they not only maintain their heart health but also keep their sugar levels in check. However, there are additional factors that contribute to poor heart health when you have diabetes.

High Blood Pressure : This is one of the most typical risk factors for heart disease in people with diabetes. High Blood Pressure causes stress to your heart and damages your blood vessels. High blood pressure can cause heart attack, stroke, kidney problems, and issues with your vision..

Obesity & Sedentary Lifestyle : If you have diabetes, managing your weight is not only vital for your well-being, it is necessary for your heart health as well. People with diabetes who are overweight and follow a sedentary lifestyle are prone to several heart ailments. Obesity also impacts their blood pressure, blood sugar, and cholesterol levels.

Hence, working out regularly, maintaining an active lifestyle, and undergoing a guided weight loss program will help you combat these problems. As per HealthGov (ref. link), every adult should get at least 2-3 Hours of moderate-intensity level exercise weekly.

Smoking : If you have diabetes, you should completely stop smoking. It not only adds more to your poor heart health, but it can cause heart attack, stroke, and foot problems.

How To Keep Your Heart Health In Check With Diabetes? 

Make Health Checkups & Tests A Part Of Your Routine : People with diabetes should get their blood pressure checked, a Carotid ultrasound, a 2D Echo, an exercise stress test, and a CT of the Heart done on a regular basis.

Focus On Improving Your Overall Health : Make lifestyle changes like adding yoga, meditation, and breathing techniques to your daily routine. Avoid smoking and opt for stress management techniques. Besides all of this, also ensure that you are constantly monitoring your health. The American Diabetes Association (ref. link) recommends cardio and resistance exercise daily for people with type 2 diabetes.

Sleep Well : One of the key factors that contribute to good heart health is proper sleep. In fact, National Sleep Foundation (ref. link) suggests that adults should get seven to nine hours of sleep every night.

Overall, follow a good diet, maintain an active lifestyle, and monitor your heart health with the Frontier X2 – this will help you manage your diabetes while maintaining your heart’s health.

Frequently Asked Questions on Diabetes and Heart Health:

Are People With Diabetes More Prone To Heart Disease?

People with diabetes are twice likely to diet with a heart attack or stroke in comparison to others. 

Which Type Of Diabetes Is Bad For Heart Health? 

Type 2 diabetes which is most common in adults has adverse effects on heart health. 

How To Maintain Good Heart Health?

To Maintain good heart health, you must sleep well, exercise regularly and ensure that you are following a healthy active lifestyle. 

Tests To Get Done For Heart Health & Diabetes? 

People with diabetes should get their blood pressure checked, a Carotid ultrasound, a 2D Echo, an exercise stress test, and a CT of the Heart done on a regular basis. 

Do All Diabetics Have Heart Disease?

Heart health can be managed with a good lifestyle. However, cardiovascular disease is common among people with diabetes, and those with type 2 diabetes will eventually develop it.

Other Heart Health Topics To Explore:

Irregular Heartbeat Causes | Living with AFib | Heart Rate Monitor Device | Healthy Heart Exercise | Heart Arrhythmia | Normal Resting Heart rate | Heart Rate Zones | How to Improve Heart Health | Cardio Exercise | Heart Healthy Diet

Frontier X2:

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

“All I can say is that I have taken more out of alcohol than alcohol has taken out of me.” 

These were the words of no other than Winston Churchill himself, and such eloquent words they were. There’s this joie de vivre seemingly emanating from it, making us all chuckle and reminisce fondly over memories of times spent inebriated. Perhaps not ALL of us, but the truth is that it is MOST of us.

How Prevalent is Alcohol Consumption?

As per the 2019 National Survey on Drug Use and Health (NSDUH), 85.6 percent of people aged 18 and older in the United States reported that they drank alcohol at some point in their lifetime. The same survey noted that 25.8 percent of people aged 18 and older reported that they engaged in binge drinking in the past month. Across the Atlantic, a UK Office for National Statistics (ONS) survey from 2016 shows that 11.9% of 45–64 year olds, and 17.7% of those aged 65 and over consumed alcohol on 5 of the last 7 days.

Yes, we drink a lot. Probably even more than the data tells us, because these already astronomical numbers are just the reported ones. Alcohol is without a doubt the most socially acceptable drug, but that’s not a problem in and of itself. Life isn’t simply about surviving, it’s about enjoying, and certainly alcohol can be very enjoyable. That’s probably why so many of us consume it. The issue arises when this global acceptance of the substance leaves people ignorant to what it truly is, and what it’s capable of when consumed without care.

What is the Impact of this level of Consumption?

What is it capable of? Well, according the WHO, quite a lot. Data published by the organisation allows us to chart the percentage of deaths in different countries that are directly related to Alcohol consumption. In the year 2016 this number was 4.6% for the UK, 4.9% in the United States, 5.4% in India, 6% in Mexico, 6.9% in Brazil, and 7.6% in South Korea. Countries in eastern Europe like Russia, Lithuania, Belarus, and Latvia all have rates above 20%.

It is important to recognise that these numbers are moderately inflated by the fact that any deaths related to alcohol are considered, including crimes and accidents. That being said, a large portion of the deaths represented by these numbers come from health complications caused by alcohol, and one of the bodily systems most affected by excessive consumption is the cardiovascular system. 

What about one glass of red wine a night?

Before we get into all the ways alcohol is detrimental to your heart health, it’s important we debunk the myth that tries to make the opposite relationship true.

No, drinking a glass of red wine every night is not the same as self-care for your heart. I hate to do it, I really do, but we can’t keep pretending like we live in this dreamworld where drinking alcohol makes you healthier.  The reason this myth came about was because there were a few studies that showed a correlation between moderate alcohol consumption and a lower risk of dying from heart disease. There is evidence that moderate amounts can raise the level of “good” HDL cholesterol, and that red wine in particular has certain antioxidants that protect your heart, but causality is very hard to determine from these studies. Critics believe that factors such as wealth, education, access to healthier food options etc. play a large role, and there’s data to support that. The same UK based survey mentioned above splits its data by annual income to see the difference in binge drinking across this metric, and (as seen below) the results show that richer demographics showed higher rates of binge drinking, meaning those who were drinking more are also the ones with better healthcare access with a higher quality lifestyle to boot.

The Detrimental Effects of Alcohol on Heart Health

So, now that that’s been debunked and we know that drinking isn’t benefitting your heart, let’s look at all the ways it’s hurting it. 

Increasing your heart rate

Increasing your Blood Pressure

Another short term manner in which alcohol damages your heart is by raising your blood pressure. Infrequent, temporary rises in blood pressure can be completely harmless, but when it becomes frequent due to excessive alcohol consumption it can lead to alcohol cause hypertension. Having a consistently high blood pressure is terrible for your health as it can harden and thicken your arteries, and is a risk factor for heart attacks and strokes.

Weakens your Heart Muscle

The first long term effect of alcohol is in weakening the heart muscle as a whole. The heart uses its muscle layer within the wall to be able to contract so that blood can be circulated efficiently around the body. When this layer of heart muscle is damaged it is called a cardiomyopathy, and alcohol induced cardiomyopathy is amongst the most common. The weakened heart muscle and subsequent weakened contractions can lead to congestive heart failure, which is when the heart cannot pump blood as per the body’s requirements.

Arrhythmia’s

Long term alcohol overuse can also lead to irregular heartbeats that are known as arrhythmia’s. Certain acute cardiac rhythm disturbances, like atrial fibrillation, can be induced by alcohol. Atrial Fibrillation can be caused by a random instance of drinking as well as the cumulative effects of overuse. Atrial Fibrillation and other arrhythmias are capable of leading to heart attack and stroke.

Stroke

The other major complication that each of these damages can lead to is having a Stroke. There are two types of strokes that can be caused in such situations. Firstly, an Ischemic Stroke. This kind of stroke occurs when an artery that is supplying blood to the brain gets blocked. Alcohol is directly related to this type of stroke because of all the ways (mentioned above) that it can lead to blockages in the arteries. The second type is a Haemorrhagic Stroke, and these occur when an artery that supplies brain tissue ruptures and bleeds. Alcohol is directly related to this type of stroke as severe increases in blood pressure can create weak points on artery walls that lead to rupturing. Both types result in a disruption of blood flow to the brain, and can result in a loss of motor (movement) and sensory (touch, temperature sensations) functions. Strokes also have the ability to damage your skeletal, muscular, respiratory, digestive, and urinary systems.

Final Words

Finally, there is no doubting the value that alcohol brings to people, and I’m sure there was some truth to Winston Churchill’s words. What is even more certain though, are the many ways in which it can destroy your cardiovascular system, and as harsh as that reality might be, it is one that is worth noting. Because some years after he uttered this famous quote, Winston Churchill died from a stroke.

Enjoy your drink while keeping tabs on your heart health with the Frontier X2 and its continuous ECG recording capabilities.

Other Heart Health Topics To Explore:

Diet For Heart Health | Heart Attack Symptoms | Running Heart Rate | Atrial Fibrillation Symptoms | Heart Palpitations Causes | Exercise for Heart Health | Cardio Exercises | Heart Rate Zones | Post Covid Fatigue | Best Heart Rate Monitor

Frontier X2:

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

Sixteen years ago, whilst establishing his own tech company, Howard discovered his passion for cycling and exploring the mountains of Europe.

Reaching the summit didn’t come without its drawbacks, however, as he began noticing that his wrist-worn heart rate monitor would suddenly stop displaying his data.

“I was either suffering from a lot of flat batteries, or there was something else going on.”

Howard reached out to Professor Sanjay Sharma, one of the UK’s leading Sports Cardiologists, from St George’s Hospital in London, who nudged him in the direction of exploring the Frontier X to monitor his fitness.

“The whole experience since then has been a total game changer.

“The Frontier X has given me an incredible level of clarity and detail about my heart’s performance during these prolonged endurance events. You just can’t get that type of detail from other devices.”

Through the help of a dedicated team of healthcare professionals, Howard was diagnosed with Ventricular Tachycardia.

“In my particular case it appears to be caused by a third spark plug in the heart which is deciding to join the party when my heartbeat reaches about 150bpm!.

At one point, I deteriorated into VT at around 130 bpm, and on one occasion it lasted for around 25 minutes.”

When riding uphill, Howard was finding that his heart rate would reach approximately 160 bpm and causing him to experience an episode of Ventricular Tachycardia.

“I realised in my early 60s that, effectively, my riding days with friends and family were over.”

Howard soon enrolled in the Frontier Heart Program which, along with his Frontier X, made a significant impact on how confident he feels about managing his condition.

“The team gives me 30 minutes a week of detailed reviews and advice, focused and tailored on critical aspects of fitness and endurance training.

“My cardiologist remains in charge of the medical aspects, whilst the Frontier Heart Program team give me very detailed and tailored advice about fitness and recovery.”

Things are now looking up for Howard, who is on a low dose of Beta Blockers and is continuing with steady base performance training through the Frontier Heart Program with the aim of maintaining a consistent heart rate during training sessions.

“Us roadies tend to focus on power output and heart rate quite a lot, and I’m very pleased to say that my power output for a given heart rate has benefited considerably from this style of training, not to mention it’s keeping the VTs at bay.”

“I’m now back to 160 km endurance rides, albeit at a steady pace at the moment.

“For the future, there should only really be one question… on my next trip to the mountains, will it be the Pyrenees or the Alps?”

Diet For Heart Health | Heart Attack Symptoms | Running Heart Rate | Atrial Fibrillation Symptoms | Heart Palpitations Causes | Exercise for Heart Health | Cardio Exercises | Heart Rate Zones | Post Covid Fatigue | Best Heart Rate Monitor

In October 2022, experienced cyclist Jason had been taking his bike for a quick spin around Telford, UK when he felt as though he’d hit a brick wall. He was dizzy, had no power in his legs, and was forced to roll to a stop.

With his Frontier X buzzing to alert him that his upper heart rate limit had been reached, Jason easily recognised the signs as he’d experienced these symptoms before.

“I knew I was having an episode and something wasn’t right, this time it wasn’t sorting itself out.”

When checking his pulse in his neck, it was so fast that Jason was unable to count it.

In a stroke of luck, Jason’s cycling route had taken him just outside of the Princess Royal Hospital, allowing him to ride through the doors of A&E and be sent straight to triage.

“My heart rate was fluctuating between 27bpm and 240bpm, which was mirrored by the figures on my Frontier X.”

Jason was immediately transferred to resus, where based on hospital diagnosis, a defibrillator was attached to his chest and Adenosine and a defibrillating shock were administered to restart his heart again, ensuring that it returned from ventricular tachycardia to sinus rhythm.

Just three months after his initial experience, Jason’s Frontier X detected a critically high heart rate which had risen to 227bpm and remained at over 220bpm for 90 minutes. Once in hospital, Jason received a cardioversion to return his heart from Ventricular Tachycardia to sinus rhythm as diagnosed by the treating physician.

Jason is now at home recovering from his latest episode, although it may be a while before he can return to training.

“I’ve been using the Frontier X since it was released. I wouldn’t be without it now.

“I also wear it whilst sleeping occasionally, to monitor my heart rate throughout the night when I’m truly at rest. With my resting heart rate dropping to 32 – 36bpm it’s good to know my heart rate is recovering well.”

We’d like to wish Jason a smooth and speedy recovery.

Other Heart Health Topics To Explore:

Atrial Fibrillation Triggers | AFib Symptoms | Atrial Fibrillation Treatment | Mental Stress | Heart Attack Symptoms | Heart Palpitations Causes | Increased Heart Rate | Healthy Heart Tips | Arrhythmia Symptoms | ECG Monitors.

Frontier X2:

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

In the summer of 2018, Tom had just finished his latest windsurfing session when he went into a sudden cardiac arrest. 

“I had no warning, there was no chest pain.

“My friends were able to do CPR and use the local defibrillator, and within an hour I was at Papworth Hospital having a stent fitted.”

Tom went on to complete a 12-week Cardiac Rehabilitation Program with Papworth Hospital in order to build both his fitness and his confidence following the incident.

Just one year later, whilst on holiday in Greece, Tom experienced his second heart attack without warning.

With the hospital in Greece unable to fit him with another stent, Tom was sent back home to the UK with heart failure. In January 2020, Tom had three new stents fitted at Papworth Hospital.

“This time, with Covid-19 threatening everybody, I wanted to build my heart strength to the maximum possible.

“I started running for the first time in the local park, combined with home exercises from Papworth Hospital. I did this at the optimum level, 90 minutes per day, 6 days per week within my heart rate limits.”

Tom was offered an Exercise Treadmill Test (ETT) with the aim of increasing his heart rate limit for exercise, however the test was forced to come to an end due to Tom experiencing ectopic heartbeats resulting in his heart rate limit ultimately being decreased.

“It was suggested that I try a Frontier X monitor, which would provide heart rate readings  during exercise. My wrist-worn heart rate monitor couldn’t do this, you’ve got to be stationary and calm to take recordings, and when I stop running I don’t get the bad ectopics.

“The Frontier X instead showed my vitals including strain, exertion and heart rate throughout every exercise session.”

Tom’s Frontier X showed that he was most commonly experiencing ectopic heartbeats during the warm-up period of his workouts.

“Normally it was just one, two or three ectopic beats which is safe, but on two occasions I had much longer episodes of up to 22 ectopic heartbeats.

“I couldn’t tell they were happening, I was symptom-free. I couldn’t feel them, but they were happening.”

Tom was fitted with a 24-hour Holter monitor, which unfortunately didn’t provide him with the answers that he was hoping for. The test showed that he was experiencing short bursts of ectopic beats rather than long ones, prompting his healthcare team to inform Tom that no further medical action was required.

“Then I shared my Frontier X results with them. You could see that those short ectopic heartbeats that were visible on the Holter results and the long bursts that had been shown on the Frontier X had the same shape, they came from the same source and they had the same trigger mechanism.

“This completely changed the prognosis.”

Tom attended Papworth Hospital the following week for an ablation procedure.

“Without the Frontier X we might never have known that I had a problem. I probably would have increased my exercise, done more and done it faster for longer – there was a real risk of the ectopics getting out of control.

“I could very easily have become that guy who drops dead when running in the park.

“I have to say, I find that really empowering and reassuring. I’m really grateful for it.”

Other Heart Health Topics To Explore:

AFib Triggers | AFib Treatment | Atrial Fibrillation  | Mental Stress | Heart Attack Causes | Acid Reflux |  Increased Heart Rate | Heart Rate Monitor | Arrhythmia Causes | Heart Palpitations

Frontier X2:

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

Activity trackers are fantastic. They give us the ability to track our distance, pace, heart rate, calories and so much more. All of this helps us understand how our bodies respond to exercise and can lead us down a path to better health. When deciding which type of tracker to purchase there are many factors to consider. Recently, I made the decision to add a chest-based HR monitor to my workouts in addition to my Apple Watch. I’ll explain why. 

First let me say I love my Apple Watch. It tracks my steps, overall movement & activity, provides me with deep insights and motivation. However there are some instances where the device falls short – in particular when I’m exercising. Like many people, my typical exercise routine consists primarily of running and weight training. When I run I always bring along my faithful four-legged running companion. Most of us who have dogs walk/run with leash in their left hand, which also happens to be the side that most of us wear our watches. The act of  gripping  the leash greatly interferes  with my heart rate signal, and often when I return from my runs and review my data my heart rate numbers are blank. This is often the case when holding any item while running: water bottles, gel packs, jogging strollers etc.  The lack of quality heart rate  readings can be problematic especially when I’m trying to train in a specific heart rate zone. 

So what’s the solution? You can pair a chest based HR monitor to your watch and  have the monitor collect your heart rate data as opposed to your watch. When I started doing this my heart rate data came in perfectly clear, and it allowed me to analyze it  to determine whether or not I’m training in the correct zone. 

Now let’s talk about weight training. Surprisingly enough I typically get a better heart rate reading from my Apple Watch when I weight train, however there’s a different issue I encounter with my watch during those workouts. My watch just seems to get in the way during many lifts. The buttons accidentally get pushed which either stops my workout, shuts off the watch and on one occasion even dialed emergency services! I still want to measure my heart rate and get a sense of my calorie burn during my weight training sessions though. So my solution is to ditch the  watch and put on a chest based heart rate strap. The chest based monitor records my heart rate without issue, gives me an estimation of calories burned and best of all the data is collected in my Apple activity app so I can track all of my workouts in one place. Having a reliable monitor for weight training also lets me gauge if I’m giving myself enough recovery time between sets and exercises – something that is vital for weight lifting. 

So in summary, I love having my Apple Watch for monitoring my activity throughout the day,  but during my workouts I need a non-wrist worn device to give me reliable data. For me the best decision was to add a chest-based HR monitor to my workouts. All the data is still collected in my activity app and in Health Kit, and I get the heart rate readings I need to make smart decisions about my training program. If you’re looking for a robust and reliable heart rate solution check out the Frontier X2. Not only does monitor your heart rate, it also measures your breathing rate and provides you with a continuous ECG. 

Other Heart Health Topics To Explore:

Mental Stress | Heart Attack Symptoms | Heart Palpitations Causes | Increased Heart rate | Heart Health | Stress Test for Heart | Heart Palpitations | Running Heart Rate Zones | Low Heart Rate | Best ECG Monitor

Frontier X2:

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

If you run regularly and like to stay fit and active, understanding your ideal heart rate during the running can be very important. Your heart rate refers to the number of times your heart beats per minute (bpm). According to Medicinet (ref. link), bpm can be calculated by observing the carotid pulse under the jaw for 15 seconds. Multiply this count by 4 and you will get your heart rate. Alternatively, a stethoscope can also be used to measure the heart rate.

Normally, the resting heart rate for healthy adults ranges from 60 to 100 beats per minute. The heart rate tends to increase substantially when a person is running or engaging in any other cardiovascular exercises. This is what leads to talk about running heart rate. Often while running, or doing any kind of physical exercise, you might find yourself panting and your heart racing. This is indicative that the bpm has increased in order to provide enough oxygen to the body at a faster pace. It is important to have knowledge about the ideal running heart rate in order to boost performance and train at optimal levels. Over exerting the heart can cause an elevated running heart rate and can lead to problems in the future.

Research shows that the normal resting heart rate is much lower in the case of athletes as the heart need not work as hard to pump blood around the body owing to much healthier muscles. As per studies (ref. link), a lower resting heart rate is indicative of a healthier and longer life with very few issues. Thus, by understanding the ideal heart rate while working out, you can know just how much you can push your body to reap the maximum benefits from your runs. 

Why Is It Important to Run at Ideal Heart Rate?

Running is said to be one of the most ideal forms of exercise that helps in maintaining weight, improving mood, and in developing a healthier life (ref. link). By knowing the safe limits and your ideal heart rate you can train to the best of your abilities, thereby improving your performance. If your heart rate is too high during the training, it indicates that your body is straining and you need to slow down. On the contrary, if your heart rate is too low it could mean that you should push yourself a little harder. 

How to Calculate the Maximum Heart Rate and What is the Ideal Heart While Running? 

As per this medical news article (ref. link), the ideal heart rate of a person during running and other forms of exercise depends on their age, the level of the activity, overall fitness of the person and other underlying medical conditions. In order to understand the ideal heart rate one can reach while running, it is key to know about the maximum heart rate. 

Maximum Heart Rate refers to the maximum number of times the heart can beat in a minute during the most strenuous exercise. There are several ways of calculating the maximum heart rate. The easiest measure of maximum heart rate is to subtract your age from 220. It is advised that one must aim to reach between 50%- 80% of their maximum heart rate during exercise. 

Studies (ref. link) have accumulated this data to understand the Maximum Heart Rate on the basis of age:

How Much is Too Much? What If the Heart Rate While Running is Too High? 

Studies (ref. link) have proven that going overboard and higher than the ideal heart rate while running can be dangerous to health in the long run. This can become especially problematic if you are new to exercise or the workout regime. Research (ref. link) suggests that when starting out one should aim at a lower range of the ideal heart rate zone and then increase the pace gradually to attain the ideal heart rate while running. A study  proves that those who continuously exceed the maximum and ideal heart rates while running have a slower post-exercise recovery. They are also at high risk for cardiac events such as arrhythmias, chest pain and discomfort.  

It is always better to keep a track of your heart activities using an ECG fitness tracker, so you can maintain a healthy heart and understand situations and activities that improve or worsen your heart health. The Frontier X2 is the best ECG fitness tracker on the market, and you can find out more its revolutionary technology here.

Frequently Ask Questions on Running Heart Rate:

Does Maximum Heart Rate increase with fitness? Is it good to have a high max heart rate? 

Maximum heart rates mainly depend on factors such as age. It does not indicate the fitness levels of a person nor does having a high maximum heart rate indicate that the person is healthy. With continuous exercise and a good fitness regime, you might be able to maintain the maximum heart rate for a longer time. 

What is a dangerously high heart rate while running? 

Going beyond the maximum heart rate while exercising is not a good sign. If your heart rate exceeds the heart target zone then you must seek medical attention immediately. Look for physical signs of exertion such as palpitations, shortness of breath or chest pains.  

How do I Keep My Heart Rates Low While Running? 

While there are many physical and physiological factors in play when talking about heart rates during exercise, there are some measures that can be taken to reduce the heart rate while running. 

• Run without music or other distractions: this will help you listen to your body with your undivided attention 
• Workout in repetitions and sets: it is important to familiarise the body with the workout so that the heart can adapt to the running. 
• Longer workouts: instead of focusing on doing intense workouts, practise longer but slower runs. 
• Regular Breaths: oxygen is essential. Make sure you have enough time during the running to take proper breaths. 

Why Does My Heart Beat Faster When I am Running? 

For regular runners and people who are generally healthy, the heart rate tends to be on the lower side. However, if you are new to running or have shifted your workout regime from low to high intensity, you might face a faster heart rate due to the fact that the heart is pumping more blood to generate enough oxygen in the body. However, if the high heart rate is combined with other physical symptoms such as chest pains or breathlessness, you must seek medical attention. 

Is It Important to Monitor Heart Rate While Running? 

As a general notion, the heart rate tends to increase while engaging in any kind of physical activity. You should aim at keeping your target heart rate between 50-70% of the maximum heart rate. This practice is essential to ensure a productive workout and for the overall fitness of the body. 

Why is my heart rate high on easy runs?

Atrial Fibrillation Triggers | Low Carb Diet | Heart Palpitations After Eating | Mental Stress | Heart Attack Symptoms | Heart Palpitations Causes | Increased Heart Rate | Healthy Heart Tips | Arrhythmia Symptoms | ECG Monitors

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Being diagnosed with atrial fibrillation (AFib) is generally followed by a range of emotions and questions. You may start wondering about the severity of your condition and prognosis. You may even experience emotional stress, including uncertainty, fear, and anxiety. However, the good part is that although AFib is a long-term condition, you can continue to lead a long and healthy life if it’s managed correctly. There are several steps you can take to manage AFib, lower your risk of stroke, and relieve any worries you may have.

4 Things To Avoid In the Case of AFib

Life with atrial fibrillation has its own challenges. But with the right care and lifestyle changes, you can stay active and energetic. Here are a few things you can avoid to protect your heart and help you feel your best.

1. Foods and Drinks to Avoid

Avoiding food and drink that can directly trigger symptoms and raise the risk of AFib is one of the best ways to manage it.

• Alcohol

Even small to moderate amounts of alcohol can trigger atrial fibrillation, so alcohol should be completely avoided in patients with AFib. Swap alcoholic beverages for low-calorie options. In addition, people with AFib are more likely to experience increased vagal activity after alcohol consumption, which can eventually lead to transient atrial fibrillation episodes. Vagal tone is the level of activity of the vagus nerve, a long nerve running from the brain stem through the neck and below, and it affects various organs, including the heart.

• Salt

High salt intake can trigger episodes of AFib. It is believed that high salt intake increases water retention and causing excessive atrial stretching that leads to AFib. Salt intake should be limited to 1500-2000 mg/day. Switching to salt alternatives and cooking fresh food is a good way of avoiding excessive salt intake.

• Excess Caffeine

Limiting your daily intake of caffeine is typically advisable in the case of AFib. Limit coffee intake to 1-2 cups (up to 300 mg) a day. Caffeinated drinks like coffee and tea can cause irregular heartbeats (ref. link). However, there is not much evidence that caffeine can trigger episodes of AFib. If a person thinks caffeine could be a personal trigger, avoiding caffeinated foods and drinks should be a good idea. 

• Red Meat

Red meats – such as beef and lamb – contain more saturated fats than white meat. Saturated fats can raise cholesterol levels, leading to AFib. Substitute red meat for white meat or plant-based protein to lower cholesterol levels.

• Sugar

Avoid food and drinks that contain large amounts of sugar as they are likely to trigger AFib episodes. Excessive sugar increases the risk of heart diseases.

• Gluten

Gluten is a structural protein found in grains like wheat, rye, and barley. Eating food rich in gluten (such as bread, pasta, condiments, and many packaged foods) can increase inflammation of arteries (ref. link), subsequently leading to an increase in AFib episodes. 

• Tyramine

Aged cheeses like cheddar, parmesan, and gorgonzola, as well as pepperoni, salami, soybean, and snow peas, are found to contain tyramine. Tyramine is capable of raising blood pressure and eventually triggering AFib.

• Processed foods

Processed foods, such as ready-to-eat meals or sausages, tend to contain large quantities of salt and preservatives. It is advised to limit the intake to avoid episodes of Afib (ref. link).

2. Quit Smoking

• Quit smoking to boost your odds of living a healthier and more active life with AFib. Smoking increases your risk of stroke.
• Carbon Monoxide, found in cigarette smoke, is known to cause cardiac arrhythmias (or irregular heartbeat).
• Cigarette smoking can induce coronary artery disease and chronic obstructive pulmonary disease, which also might lead to arrhythmia independently.
• According to research conducted in 2018, it was found that smoking was associated with a 15 percent increased risk of AFib.
• Another study (ref. link) found that cigarette smoking was linked to 40 percent increased odds of AFib development in women.

3. Exercises To Avoid with AFib

Mild- or moderate-intensity exercise is typically protective; however, intense exercise typically carries a higher risk of atrial fibrillation.

• If you have not exercised in a while, you do not want to start with intense, high-impact exercise. Ease your way into an exercise routine and gradually increase the length and intensity of your workouts.
• Try to avoid exercises associated with a higher risk of injury, such as skiing or outdoor biking. Many blood thinner medications advised in AFib treatment may make you bleed more heavily when you are injured.
• If you plan to lift weights, consult your doctor about how much weight is safe for you to lift. Lifting too much weight can put a lot of strain on your heart.
• To progressively build strength and endurance, try swimming, walking, cycling, and yoga.
• Build up to about 30 minutes of physical activity at least five days a week, or about 2.5 hours of mild to moderate exercise each week.
• It is a good idea to keep track of your pulse rate while exercising. Consult your doctor about the acceptable heart rate range.

4. Avoid Stress

Stress can be a major contributor to heart rhythm disorders (ref. link), including atrial fibrillation. Stress and anxiety can worsen your atrial fibrillation symptoms. Some of the stress management ideas are:

• Meditation
• Yoga
• A healthy diet
• Support from family and friends
• Relaxation techniques
• Regular physical activity
• Adopting a positive attitude

Bottom Line

AFib is a long-term medical condition, the severity of which changes over time. But there are a few things you can do to manage this condition effectively. Diet can help lower the risk factors that cause AFib and, in some cases, reduce its symptoms. 

Switching to a Mediterranean diet (ref. link) or a plant-based diet with plenty of fruits, vegetables, and unsaturated fats may benefit overall heart health and reduce the risk of a heart stroke. Other changes that may help improve AFib includes doing moderate exercise, getting adequate sleep, quitting smoking, and prioritising time to relax and reduce stress.

If you have already been diagnosed with AFib, awareness of your health and of the situations that may potentially trigger an episode plays an essential role in controlling the symptoms.

Finally, the best way to ensure your heart stays healthy is by monitoring it. You can keep tabs your heart health using our revolutionary Frontier X2 heart monitoring device.

Frequently Asked Questions :

What activities can trigger AFib?

The most common Afib triggering activities are:

• Poor quality sleep
• Intake of Alcohol
• Excessive Caffeine
• Extreme exercise
• Dehydration
• Anxiety

Can you do normal activities with AFib?

You can exercise as long as your heart rate is under control, you are stable on your treatment, and are feeling well.

Does laying down make AFib worse?

Sleeping is a known trigger for atrial fibrillation (AF) and is believed to be driven by high vagal nervous movements and obstructive sleep apnea.

Does AFib make you tired and weak?

Apart from primary symptoms, other symptoms you may experience if you have atrial fibrillation are tiredness and being less able to exercise.

What can worsen atrial fibrillation?

Drinking excessive amounts of alcohol, excessive intake of caffeine, and being overweight may each worsen AFib

Other Heart Health Topics To Explore:

AFib Triggers | Low Carb Diet | AFib Risk Factors | Mental Stress | Heart Attack Causes | Acid Reflux |  Increased Heart Rate | Heart Rate Monitor | Arrhythmia Causes | Heart Palpitations

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Atrial Fibrillation (AF) is a type of cardiac arrhythmia caused by the abnormal functioning of the impulse conduction system of the heart. Essentially, arrhythmias are an irregular heartbeat that occur when the electrical signals that coordinate the cardiac cycle are disrupted. Atrial fibrillation belongs to a class called supraventricular arrhythmias, which refers to one that originates from the upper ventricular area. It is the most common cause of cardiac stroke.

In patients with atrial fibrillation, both abnormal functioning of the sinoatrial node and signal transmission to atrial cardiac muscles can lead to pulse rates higher than 100 beats per minute. The condition is called tachyarrhythmia. It results in a turbulent blood flow and increased chances of blood clot formation.

Types of Atrial Fibrillation

Based on the development pattern, AFib is of four types:

1. Paroxysmal Atrial Fibrillation

This type terminates within seven days from the onset, either on its own or with the help of intervention.

2. Persistent Atrial Fibrillation

Arrhythmic episodes that persist for more than seven days are called persistent AF. It needs pharmacological or electrical cardiac interventions.

3. Long-standing Persistent Atrial Fibrillation

This type persists for more than 12 months due to failure to initiate medical intervention and is often associated with structural heart damage. This type of AFib is hard to treat as it doesn’t respond to medication and requires more invasive procedures.

4. Permanent Atrial Fibrillation

Permanent AFib occurs when medication and medical therapy do not restore your heart rate or rhythm to the norm. In this case doctors decide to end treatment and the patient lives with an impaired heart.

Facts about AFib Symptoms

• 10 to 40% of patients with AFib do not present any physical manifestations. Due to the lack of symptoms people often do not seek medical attention, making AFib pose a higher risk to your overall cardiac health.
• Symptom perception depends on the mechanism that causes AF. Drawing a correlation between arrhythmia episodes is difficult because of the common concurrent involvement of other cardiovascular conditions, such as disrupted hemodynamic stability.
• Gender-based epidemiological studies suggest that women are more likely to experience the symptoms with greater severity than men.
• All this being said, common symptoms include fatigue, shortness of breath, heart palpitations, chest pain, discomfort in the thoracic area, and dizziness. AFib disrupts the patient’s quality of life, and a resultant intolerance to exercise renders the patients crippled in the face of simple physical activities such as moving around and even standing up.
• Individuals with psychological distress are vulnerable to unpredictable emotional burdens. The symptoms of AFib, such as chest discomfort, worsen with increased anxiety and depression.

Diagnosis and Its Importance

If primary care consultations indicate cardiac involvement when analysing symptoms, referral to a cardiology or cardiac electrophysiology clinic is appropriate. Cardiovascular risk assessment helps long-term management of AF.

Based on the physical history and the results of the primary diagnosis, specialists suggest additional testing. They include exercise testing, heart monitoring, transoesophageal echocardiogram, and electrophysiological examination.

Differential diagnosis of AFib saves the patient from profound consequences, such as ischemic stroke. The diagnosis and evaluation setup is decided based on the combination of symptoms, severity, and frequency/nature of the symptoms.

Having a Heart Rate Monitor is one way to always keep tabs on your cardiac health.

How Does Atrial Fibrillation Affect You?

Any cardiac ailment has a significant impact on life. Similarly, AFib disrupts overall health, increasing the risks of life-threatening complications. The knowledge of possible complications has negative psychological implications like increased stress, anxiety, and depression. These burdens, in turn, impact the prognosis of the underlying disease. This also increases the morbidity rate in patients with AFib.

Restricted Physical Activity

As the condition persists, patients develop exercise intolerance as patients experience increased pain and discomfort. The blood pumping issues, coupled with AFib, weaken the muscles during episodes, and the effects carry on due to associated psychological factors. They have difficulty moving briskly and take more time to perform complex activities. More than the physical outcomes, psychological distress takes over their vigilance. Consequently, they lose the ability to take care of themselves.

Moreover, patients diagnosed with moderate to high-risk AFib require anticoagulant agents, which increases the risk of bleeding. People with AFib may need regular clinic visits to assess the risk and revise the doses to optimise their AFib treatment. This may disrupt daily activities and drain energy by altering work schedules.

Toll On Family

The disease extends its impact on the life of their caregivers, disrupting their daily life schedules. A balance between their personal life and attention toward the patient is a burden. It leads to inadequate patient support, physical and emotional stress, caregiver burnout, and suboptimal patient outcomes. Especially elderly patients are emotionally sensitive and complicated to manage.

Lowered Emotional Quotient

Fatigue and palpitations can trigger mental breakdowns. However, patients with persistent AFib may also develop stronger willpower. It depends on the environment they live in and their interactions with the people around them. However, a positive and friendly atmosphere always helps patients to get through the episodes. Patients often report unpredictable, arrhythmia-related distress.

Side Effects of Treatment

Antiarrhythmic drugs, beta-blockers, and calcium channel blockers are the most common medications to control heart rate. However, they can cause an abnormal heartbeat, which is difficult to distinguish between arrhythmia episodes except for the intensity. The perplexing side effect contributes to patients’ anxiety.

Risks of Complications

Patients with AFib are at high risk of other cardiovascular diseases, including heart failure, stroke, and heart attack. In addition, it also increases the risk of cognitive dysfunction and, vascular dementia, eventually death. The neurological complications, which arise from cardiovascular events, cripple their ability to learn, remember, and other faculties, such as decision-making.

Summing Up

Cardiac ailments, including atrial fibrillation, are detrimental for all age groups. Regular physical exercise and a balanced diet are crucial for the long-term good health of the heart. It is always better to seek medical attention for the appearance of suspicious symptoms related to cardiac health. When anyone shows signs of arrhythmia, the person must understand their body and avoid habits that elicit the underlying heart condition.

Finally, pair your newfound information on AFib with the revolutionary Frontier X2 heart monitoring device to stay on top of your heart health at all times!

Frequently Asked Questions on Atrial Fibrillation :

Can Atrial Fibrillation lead to death?

Atrial fibrillation isn’t usually life-threatening or considered serious in otherwise healthy people. Yet, atrial fibrillation can be risky for those having diabetes, high blood pressure, or other heart-related diseases.

What are the warning signs of AFib?

Warning signs of AFib include fluttering, pounding, racing, or skipping beats. You may or may not experience tiredness, lightheaded, or shortness of breath.

What happens during atrial fibrillation?

During AFib, the normal beating in the upper chambers of the heart (the two atria) fluctuates, and blood doesn’t flow as it should from the atria to the lower chambers of the heart (the two ventricles).

What foods should be avoided with atrial fibrillation?

Below are some that should be avoided if you have Atrial Fibrillation :
Alcohol
Caffeine
Grapefruit
Cranberry Juice
Asparagus
Leafy Green Vegetables
Processed Foods
Salty Foods
Gluten & more

Is AFib a heart disease?

Atrial fibrillation is a progressive disease related to heart.

Other Heart Health Topics To Explore:

Mental Stress | Heart Attack Symptoms | Heart Palpitations Causes | Paroxysmal Atrial Fibrillation | Heart Health | Cardiac Arrhythmia | Heart Palpitations After Eating | Running Heart Rate Zones | Low Heart Rate | Heart Rate Monitor

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