How to Monitor Your Heart Health at Home: Essential Tools and Techniques

Heart Diseases take the lives of a large number of people in this world. All people across the globe face heart disease regularly. These diseases are of different variety and are caused by various factors. In most cases, heart disease gets worse when they are not monitored on time. Monitoring heart disease at hospitals is a solution, but it takes a good amount of resources, time, and money. So, what is the remedy to this problem?

The remedy is monitoring your heart health at home. By regularly keeping track of your heart health at home, you will detect the developing heart diseases early before they develop into incurable. Furthermore, you can simply share the report of the heart disease with your healthcare professional online and promptly seek medical assistance.

But the question arises, how do I monitor my heart health at home? Well, we bring you the answer to this question. In this blog, we have covered all the details about monitoring your heart health at home with the essential tools and techniques.

Understanding Heart Health

Prior to discussing the tools to monitor heart health, let us try to understand what heart health entails. Heart Health is the overall health of our heart from heart rhythms to heart conduction. All these things are parts of heart health. If you have a healthy heart, all parts of it are functioning in symphony. If any part causes disruption, the heart health worsens.

Heart Health can be identified through various factors. Some of these factors are heart rate, the sugar level in the blood, blood pressure, cholesterol, oxygen level in the blood, etc. All these factors contribute to cardiovascular health in one way or the other. To analyze heart health at home, several monitoring devices are available.

It is important to understand the heart health and all of its aspects to maintain its ideal condition. You must learn about how your heart functions and what can cause disruption like arrhythmia with arrhythmia classification ranging from tachycardia (heart rate above 100 beats per minute) to bradycardia (heart rate below 60 beats per minute). Let’s discuss more aspects of heart health below.

Common Heart Health Indicators

What defines the ideal state of your heart health? There are numerous factors that do. The following is a list of all these factors:-

• Heart Rate:

The heart rate of an average human being ranges from 60 to 100 beats per minute. If your heart rate remains in this range at the state of rest, you are at low risk of heart health. On the other hand, if your heart rate goes below the lower range, you will face arrhythmias like bradycardia and if your heart rate goes above the higher range, you will face arrhythmia like atrial fibrillation, monomorphic ventricular tachycardia, ventricular flutter, etc.

• Blood Pressure:

Another common indicator of heart health is blood pressure. The normal blood pressure range is between 90/60mmHg and 120/80mmHg. Anything above or below it can potentially cause strain on the heat.

1. Cholesterol:

If the HDL (high-density lipoprotein) cholesterol levels are high, then it is good for the heart. At the same time, if the LDL (low-density lipoprotein) cholesterol levels are high then it is bad for the heart.

1. Oxygen Level in the Blood:

A high level of oxygen in the blood indicates good heart health. On the other hand, a low level of oxygen in the blood can cause some deficiency issues in the heart.

1. Insulin Level in the Blood:

The deficiency of insulin in the blood causes diabetes which takes a heavy toll on heart health.

1. Heart Rate Variability:

Heart Rate Variability is characterized by the fluctuations between two consecutive heartbeats. It is an important facet in identifying stress and anxiety levels.

Risk Factors for Heart Disease

There are numerous risk factors for heart disease ranging from lifestyle aspects to other underlying conditions. Let’s discuss these risk factors thoroughly below:-

1. Sedentary Lifestyle:

Due to a sedentary lifestyle with minimal physical activity, people inevitably tend to develop heart diseases.

1. Excessive Consumption of Junk Food:

The excessive consumption of junk food leads to an elevated level of LDL cholesterol in the body which can potentially harm the heart.

1. Dehydration:

Not consuming enough water during the day can result in dehydration which leads to slowing down of the blood flow. The slowed-down blood flow puts a strain on the heart as it has to work harder to pump blood to the vital organs of the body.

1. Sleep Apnea:

People suffering from sleep apnea (breathing problems during sleep) are prone to heart diseases.

1. Age:

Old people tend to develop heart diseases with age due to the weakening of the immune system.

1. Smoking and Alcohol:

Smoking and excessive consumption of alcohol are two of the leading factors for heart disease.

1. Obesity:

Obese people tend to develop cardiovascular conditions that cause them heart diseases.

Essential Tools for Home Monitoring

There are different tools for home monitoring of various parts of your cardiovascular system. Let’s discuss these monitors in detail below:-

• Blood Pressure Monitor:

A blood Pressure Monitor at home is one of the most crucial tools. There are two types of blood pressure monitors- manual and automatic. The manual blood pressure monitor requires a stethoscope and inflatable cuff. On the other hand, the automatic blood pressure monitor doesn’t require either of the two and it is more convenient for the user. For the accurate monitoring of blood pressure, you must ensure that you are relaxed and comfortably seated. Furthermore, your arm must be supported at heart level. Follow all the instructions mentioned in the manual of the BP monitoring device. If your blood pressure is monitored to be 120/80 mmHg, you are at no risk.

• Heart Rate Monitor:

A heart rate monitor gives you details about the number of times your heart beats per minute. There are typically two types of heart rate monitors- wrist-based devices and chest straps. While wrist-based devices are good for everyday monitoring, chest straps come in handy during exercise. The normal range of heart rate lies between 60 to 100 beats per minute.

• Pulse Oximeter:

A Pulse Oximeter measures the oxygen saturation levels in your blood. To do this, the device emits light through the skin and detects the amount of oxygen in your blood based on the light absorption. The oxygen saturation levels above 95% are considered to be normal. On the other hand, if the oxygen saturation levels are below 90%, you could be suffering from hypoxemia (low blood oxygen level). Pulse oxymeters are typically used by people affected by COPD or asthma. It mainly comes in handy during exercise or while traveling at high altitudes.

• Portable ECG/ EKG Devices:

A portable ECG device gives you a vivid picture of the heart’s electrical activity. It tells you about normal ECG and abnormal ECG. Based on the traces in the ECG report, various heart conditions are detected. By using portable ECG devices, you can detect heart dysfunctions, cardiac arrhythmia, setmis, and n-stemis through normal ECG and abnormal ECG. To perform an ECG test at home, use the manual provided and place the electrodes correctly on the body of the patient. Now, connect these electrodes to the recording device through the provided leads. The ECG traces will show up on your screen indicating P-wave abnormalities, t-wave abnormalities, and QRS complex abnormalities (if applicable).

• Smart Health Apps and Wearables:

Due to advancements in technology, many health apps and wearables have been launched that provide you with a complete health assessment. You can find these applications over the internet and these wearables for health assessment are available on different platforms. You can search for health applications on Google Play Store and order the wearables through various e-commerce platforms.

• Blood Sugar Checker:

Monitoring blood sugar levels is necessary for people who have encountered diabetes or are developing the disease. The blood sugar checker (also known as a glucometer) is super easy to use at home. To use it, you have to put a strip inside the device, you have to pour a drop of blood on the strip and the glucose level in your blood will be indicated on the screen of the device. Normal fasting blood sugar levels typically range from 70 to 100 mg/dL, but the ideal ranges may vary depending on individual circumstances and health conditions. A blood sugar checker is efficient in identifying underlying heart conditions by conveying information about the glucose level in the blood.

Accessories for Heart Health Monitors

The following are the accessories you would require with the heart health monitors you are purchasing. Some of these accessories need to be replaced from time to time, so you will need to pay extra costs for these accessories:-

1. Extra Cuffs and Straps:

• You will need extra cuffs for blood pressure monitors ranging in size. Through this, you will ensure that arms of different sizes easily fit these cuffs.
• Replacement straps and chest straps for heart health monitors and chest monitors simultaneously contribute to the long life of the devices.

1. Test Strips and Lancets:

• In blood sugar monitors, the blood samples are taken from disposable test strips and lancets. Hence, they need to be replaced every time you take the test at home.
• You can consider buying test strip containers or lancet disposal containers to keep the used test strips and lancets in a hygienic environment.

1. Electrode Gel/ Electrode Pads:

• To improve the conductivity and quality of the electrical signals during an ECG, electrode gel/ electrode pads are used.
• It is necessary to replace electrode pads for portable ECG devices to ensure reliable contact with the skin. This improves the accuracy of the heart rhythm measurements.

1. Carrying Cases and Storage Solutions:

• To protect the home’s heart health monitors from damage and dust, carrying cases or protective pouches is necessary.
• Consider buying storage solutions containing compartments or pockets to keep the tools of the devices in an organized manner.

1. Screen Protectors and Cleaning Kits:

• Screen protectors on the screens of heart health monitors prevent them from scratches and other damage.
• A cleaning kit with items like alcohol wipes, microfiber cloths, and gentle cleaning solutions ensures the hygiene of the heart health monitor.

1. Additional Connectivity Options:

• Options accessories such as USB cables, Bluetooth adapters, or wireless dongles ensure enhanced connectivity of the home heart health monitors with mobile phones, laptops, etc.
• Apart from this, power adapters or charging cables are necessary for rechargeable monitors.

1. Instructional Materials or User Guides:

• Material available along with the heart health monitors like user guides, DVDs, etc provides vivid insights into using the device.
• Find the resources that provide information regarding the adjustments of tools of the heart health monitors and proper interpretation of the reports.

How to find a Home Heart Health Monitor

In order to find a home heart health monitor out of the variety of products available in the market, you can consider the following points:-

1. Research and Comparison:

• Initiate the process of buying by researching different heart health monitors available in the market. For this, look for brands that have got a good score online and positive reviews from users. Buying a reputed brand heart health monitor will benefit you in the long term.
• Compare the features of different brands to know which one is the best for you. These features include accuracy, ease of use, size, portability, battery life, and compatibility with other devices or smartphone apps.
• Before buying a heart health monitor consider your personal needs and learn which brand’s device caters to it.

1. Consult Healthcare Providers:

• Have a conversation with your healthcare provider regarding your intention of buying a home heart health monitor. He/she will provide you with ample insights into choosing a brand that is perfect for your needs.
• Learn about the efficiency of different heart health monitors and whether they are sustainable or not.

1. Check Accreditation and Certification:

• Find heart health monitors that have received clinical validation from reputable organizations. Some organizations that provide clinical validation to medical equipment are the Association for the Advancement of Medical Instrumentation (AAMI) and the British Hypertension Society (BHS).
• Check if the heart health monitor has gotten certification from government organizations. In India, the certification for medical equipment is given by the Central Drugs Standard Control Organisation (CDSCO).

1. Read User Reviews and Testimonials:

• Go online and read user reviews and testimonials of the heart health monitors you are considering buying. Compare reviews and testimonials for two or more products to learn which one gives the best performance according to users.
• Find reviews from consumers with the same heart health conditions as you to find the product tailored to your needs.

1. Consider Budget and Cost:

• Consider your budget and find the product whose cost aligns with your budget. Include costs for maintenance, calibration, and consumables (e.g., test strips for blood sugar monitors).
• Before buying the heart health monitor, keep in mind that while high-priced products offer more advanced technology, there could be affordable products that align with your needs for monitoring.

1. Evaluate Warranty and Support:

• Evaluate the warranty that different products offer. Moreover, check the return policy and the amount that will be refunded on returning the product prior to purchasing it.
• In addition to this, consider the availability of customer care support, service centers, etc, for the products you want to purchase.

1. Try Before You Buy (If Possible):

• Try taking a test of the product if the company allows it before buying it. Through this, you will get an idea of the accessibility, ease of use, user interface, etc of the product.
• Some manufacturers/ retailers give you a live free demonstration of their products to opt for that facility before purchasing the product.

1. Find Additional Features or Accessories:

• Find if the product you are considering buying has additional features or accessories. For example- smartphone connectivity, data storage and analysis capabilities, multiple user profiles, or compatibility with other health monitoring devices.
• Search for the availability and extra cost of accessories offered with the heart health monitors. For example- extra cuffs for blood pressure monitors or replacement electrodes for ECG monitors. Apart from this, find out the rate of other repeatable accessories for the heart health monitor you are purchasing.

Techniques for Home Heart Health Monitoring

For home heart health monitoring, you can adopt many techniques. Through these techniques, you can get a complete assessment of your heart health. Moreover, you will immediately find out if you are affected by some heart problem so you can get the relevant treatment promptly:-

• Regular Blood Pressure Checks:

They say consistency is the key and heart health monitoring embodies this adage. You must check your blood pressure using the manual or automatic blood pressure monitor regularly. Knowing the blood pressure will give you elaborate information on how much your heart is at risk. You must keep a log of your blood pressure readings to identify when you need to take medications or opt for a treatment.

• Monitor Heart Rate Variability:

Heart Rate Variability gives you an overview of the effect of stress, anxiety, electrical stability, and vagus nurfaction on the heart. Low HRV is an indicator of depression, while high HRV is an indicator of anxiety. For monitoring heart rate variability at home, Spandan ECG is a great option. It gives you the complete HRV report in a few minutes through a mobile application.

• Maintain a Heart Health Journal:

Maintain a heart health journal containing all the details of the symptoms and monitored details of various cardiovascular aspects. Record the number of times you get symptoms like heart palpitations, shortness of breath, fatigue, dizziness, etc. Through this journal, you can keep track of your heart health and steer clear of all cardiovascular diseases in timely action.

• Healthy Lifestyle Practices:

Along with monitoring heart health you must adopt healthy lifestyle practices as well. For this, consume a highly nutritious diet, engage in physical activity, quit smoking, and take alcohol in moderation. You can also tailor your diet and physical activity in accordance with the symptoms you encounter.

Tips for Effective Home Heart Health Monitoring

For effective home heart health monitoring, you can follow the topics provided below:-

1. Be consistent in monitoring your heart health, maintain a pattern for the monitoring, and follow it without a break.
2. Go through the manuals of all monitoring tools and educate yourself on how to use them. This way you can monitor and interpret the results of your monitoring accurately.
3. Keep the details of your monitoring result recorded somewhere to show it to the healthcare professional when required.
4. If you find any abnormalities in your monitoring, show it to some healthcare professional promptly so that swift action can be taken.
5. Keep yourself updated about the developments of technology in the realm of healthcare and keep upgrading your monitoring devices.

When do I Seek Professional Help?

Monitoring your heart health at home is a good initiative for taking care of your cardiovascular well-being. However, it is also necessary to know when you need to seek professional help:-

• If you consistently experience symptoms like heart palpitations, irregular heart rhythms, shortness of breath, dizziness, and lightheadedness, it is a cause for alarm. Hence you must consult a healthcare professional immediately.
• If high or low blood pressure is constantly persistent, it can indicate cardiovascular disease, so you need to consult a doctor promptly.
• If there are some other concerning data in the heart health monitoring, such as constant high/ low heart rate, low level of oxygen in the blood, etc, the situation is out of your hands and you need prompt medical intervention now.
• If your ECG illustrates some heart abnormalities like P-Wave Abnormalities, T-Wave Abnormalities, QRS Complex Abnormalities, etc, you must consult a cardiologist as soon as possible.
• If your blood sugar level is high, you could be potentially at risk of diabetes, so you must consult a healthcare professional promptly.

Monitoring heart health at home is important for maintaining the immaculate state of your cardiovascular well-being. By learning any abnormalities associated with your heart timely at home you can get it treated promptly. Before utilizing any home monitoring tool, you must keep in mind that you have gone through the manual provided with them. Only then you will get accurate results of your condition.

Remember, if you are found to have any heart problems, or anything is persistently abnormal with your testing, you must consult a healthcare professional for further evaluation.