Your heart works tirelessly every minute of every day, pumping life through your entire system. Yet, many Nigerians remain unaware when their heart is under strain, aging prematurely, or silently developing conditions that could lead to serious cardiovascular problems later in life.
Understanding Your Heart's Vital Signs
Knowing whether your heart is healthy extends beyond simply avoiding obvious symptoms. It involves understanding the subtle signals your body provides, recognizing the numbers that truly matter, and adopting habits that support long-term cardiovascular wellness. Here are the essential signs, tests, and indicators that your heart is functioning optimally.
Key Indicators of a Healthy Heart
Your resting heart rate falls within the normal range. A typical healthy resting heart rate ranges from 60 to 100 beats per minute, though physically fit individuals often have rates between 50 and 70 bpm. A lower heart rate generally indicates better cardiovascular fitness and greater heart efficiency. Consistently high resting pulse rates above 90-100 may signal stress, poor physical conditioning, dehydration, thyroid issues, or early cardiovascular strain.
You can exercise without unusual fatigue. How your body responds during physical activity reveals much about your heart's condition. The ability to walk briskly, climb stairs, or perform moderate exercises without excessive shortness of breath, chest discomfort, or dizziness indicates your heart is pumping efficiently. Another positive sign is when your heart rate returns to normal within minutes after exercising.
Your blood pressure remains within healthy parameters. Healthy blood pressure typically measures around 120/80 mmHg. Consistently high readings over 130/80 significantly increase risks for heart disease, arterial damage, and stroke. While low blood pressure is generally less concerning unless causing dizziness or fainting, regular monitoring—even at home—provides one of the simplest ways to track heart health.
Essential Health Metrics to Monitor
Your cholesterol and triglyceride levels are optimal. A healthy heart requires clear arteries. Ideal levels include LDL (bad cholesterol) below 100 mg/dL, HDL (good cholesterol) above 50 mg/dL for women and 40 mg/dL for men, and triglycerides under 150 mg/dL. When these numbers fall outside normal ranges, plaque can accumulate in arteries, restricting blood flow and increasing heart attack risk. Routine blood tests provide crucial insight into these values.
You maintain stable blood sugar levels. High blood sugar gradually damages blood vessels and nerves controlling heart function. A fasting glucose level below 100 mg/dL or HbA1c reading under 5.7% indicates your body manages sugar effectively, reducing cardiovascular system stress.
You achieve quality sleep and wake refreshed. Sleep quality directly impacts heart health. Chronic poor sleep, loud snoring, or waking gasping for air may indicate sleep apnea, a condition strongly linked to hypertension, arrhythmias, and heart failure. Consistently feeling rested upon waking suggests your heart isn't overworking during nighttime hours.
Lifestyle Factors That Support Heart Health
You manage stress effectively. Uncontrolled stress triggers adrenaline and cortisol surges that elevate blood pressure, heart rate, and inflammation. A healthy heart benefits from daily stress management through deep breathing, physical activity, relaxation time, or meaningful conversations.
You maintain healthy weight and waist circumference. Excess abdominal fat significantly increases heart disease risk by releasing inflammatory hormones that burden the cardiovascular system. Target waist circumference measurements below 35 inches (88 cm) for women and 40 inches (102 cm) for men often correlate more closely with heart health than weight alone.
You don't experience frequent chest tightness or irregular heartbeats. Occasional palpitations following caffeine consumption or stress episodes can be normal. However, frequent heart flutters, tightness, or unexplained discomfort may indicate structural heart issues. Pain radiating to jaw, neck, left arm, or back requires immediate medical attention, as even mild symptoms can signal early coronary artery problems.
Your medical checkups show no concerning results. Key assessments that confirm heart health include electrocardiogram (ECG) tracking heart's electrical activity, echocardiogram showing heart structure and pumping function, stress tests revealing heart response to exertion, and coronary calcium scans measuring plaque buildup in arteries.
Understanding your heart health means listening to your body's signals, knowing which numbers matter most, and proactively managing lifestyle choices and medical checkups. Your heart often communicates through subtle changes rather than dramatic symptoms. By recognizing these early indications, you're investing not just in a healthier heart, but in a healthier future. Prevention consistently proves easier than treatment, and taking charge today represents one of the most powerful investments in your long-term wellbeing.
