When it comes to assessing how healthy your heart is, your doctor is the best guide. But there are some signs that can help you gauge how your cardiovascular system is doing.
We asked Karthik Gonuguntla, MD, a cardiovascular medicine specialist at the Hartford HealthCare Heart & Vascular Institute, how to spot the signs of good heart health.
1. You have the right numbers.
A healthy Body Mass Index (BMI) between18.5 and 24.9 is a great starting point for heart health, but it’s only one part of the bigger picture.
Here are a few other medical guidelines for maintaining a healthy heart, according to Dr. Gonuguntla:
Waist circumference
- Men: Less than 40 inches (102 cm)
- Women: Less than 35 inches (88 cm)
Cholesterol levels
- Total cholesterol: Less than 200 mg/dL
- LDL (bad cholesterol): Less than 100 mg/dL
- HDL (good cholesterol): 40-60 mg/dL
- Triglycerides: Less than 150 mg/dL
Blood glucose
- Fasting glucose: Less than 100 mg/dL
- Hemoglobin A1c (HbA1c): Less than 5.7%
> Related: 3 Health Numbers Everyone Should Know
2. You have stable blood pressure.
Optimal blood pressure is less than 120/80, with most guidelines recommending a target below 130/80.
“Maintaining normal blood pressure significantly lowers the risk of cardiovascular diseases,” says Dr. Gonuguntla. “It’s associated with fewer heart attacks, less heart failure and a reduced risk of kidney disease and stroke.”
Keeping blood pressure in check also supports brain health, improves cognitive function and reduces the risk of dementia.
> Related: What Your Blood Pressure Says About Your Health
3. You exercise regularly.
You’re on the right track if you’re getting at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous activity each week, plus muscle-strengthening exercises twice a week.
“Regular physical activity is essential for a strong, healthy heart,” says Dr. Gonuguntla. “Studies show that people with good exercise capacity have a lower risk of heart disease and fewer complications from cardiovascular procedures.”
Exercise doesn’t just strengthen your heart—it also lowers blood pressure, improves cholesterol levels, reduces inflammation and boosts overall well-being.
> Related: 5 Signs You Might Need a Cardiologist
4. You have healthy lifestyle habits.
The right lifestyle choices can make a big difference in heart health.
Dr. Gonuguntla shares a few essential tips:
- Eat a balanced diet of fruits, vegetables and omega-3 fatty acids from fatty fish and lean protein.
- Reduce excess sodium, refined carbs, sugars and avoid partially hydrogenated oils.
- Practice portion control to maintain a healthy weight.
- Work toward a healthy gut microbiome.
- Avoid smoking.
- Limit alcohol consumption.
“By adopting these habits, individuals can significantly reduce their risk of heart disease and promote overall cardiovascular well-being,” says Dr. Gonuguntla.
> Want more health news? Text StartHere to 85209 to sign up for text alerts
5. You prioritize your mental health, not just your physical.
Are you surprised to see this on the list?
“Lesser-known factors can have a big impact on heart health, and mental wellness is one of them,” says Dr. Gonuguntla. “This includes managing stress and anxiety, addressing any mental health conditions and maintaining a positive outlook.”
Other wellness choices that support a healthy heart include:
- Practicing good sleep habits.
- Building strong social connections.
- Limiting screen time.
“People with mental health challenges often face a higher risk of heart issues, which is why it’s so important to care for your whole self to support heart health,” adds Dr. Gonuguntla.
If you’re unsure about your heart health, talk to your doctor.
Family history and genetics play a crucial role in heart health—even for those who stay active and maintain a healthy lifestyle.
If you have a family history of early heart disease, bring it up with your primary care provider during your next check-up. Screenings can be customized based on your background, especially if there’s a history of premature heart attacks, heart failure or sudden cardiac deaths.
And when it comes to heart health information, be mindful of misinformation online.
“Social media is full of conflicting information about heart health,” says Dr. Gonuguntla. “For advice you can trust, rely on your doctor for personalized guidance.”
