How to Keep Your Heart Healthy

In this article, learn about EKGs and ways to maintain a healthy heart.

EKGs are mainly used for the heart.

Mostly they are used for monitoring and diagnosing conditions related to the heart. The electrical activity recorded by an EKG focuses on the heart’s function.

The test is designed to detect:

Electrical conduction abnormalities (e.g., irregular rhythms, conduction blocks).
Heart muscle function issues (e.g., ischemia, infarction, hypertrophy).
Effects of systemic factors on the heart (e.g., electrolyte imbalances, medication effects).

On occasion it is used to provide clues about other health issues (such as electrolyte imbalances).

Uses for EKGs

Electrocardiograms (EKGs or ECGs) are vital diagnostic tools in medicine. Here are some key uses:

Diagnosing Heart Conditions
Monitoring Heart Health
Evaluating Symptoms
Pre-Operative Assessments
Screening for Heart Abnormalities
Monitoring Devices
Assessing Electrolyte Imbalances
Stress Testing
Evaluating Non-Cardiac Issues

EKGs are quick and non-invasive. They provide critical insights, which makes them indispensable in modern healthcare.

Who needs EKGs?

1. People with Symptoms of Heart Problems

Chest Pain: Especially if it’s suspected to be heart-related (e.g., angina, heart attack).
Shortness of Breath: Could show a heart issue such as heart failure.
Palpitations: Feeling rapid, irregular, or skipped heartbeats.
Dizziness or Fainting: Often related to heart rhythm abnormalities.
Fatigue or Weakness: If suspected to be due to heart issues.

2. People with Risk Factors for Heart Disease

High Blood Pressure: To assess its impact on the heart.
Diabetes: Increased risk of heart complications.
High Cholesterol: Plaque buildup can cause coronary artery disease.
Smoking or Heavy Alcohol Use: Both are significant risk factors for heart disease.
Obesity: Linked to a higher risk of heart problems.

3. People with a Family History of Heart Problems

Sudden Cardiac Death: Family history of heart conditions or genetic heart diseases.
Congenital Heart Defects

4. Individuals with Known Heart Conditions

Arrhythmias: Monitoring heart rhythm disturbances like atrial fibrillation.
Heart Failure: Checking for worsening of the condition or response to treatment.
Coronary Artery Disease: Monitoring disease progression or detecting silent heart attacks.
Pacemakers or Implantable Devices: Ensuring proper device function.

5. People Undergoing Specific Evaluations

Pre-Surgery: Often part of a routine pre-operative assessment for people with risk factors.
Stress Testing: Evaluating how the heart responds during exercise or other stressors.

6. Athletes or High-Performance Individuals

Screening for hidden heart conditions (e.g., hypertrophic cardiomyopathy) that could lead to sudden cardiac arrest.

7. People Taking Certain Medications

Heart Drugs: Monitoring effects of medications like beta-blockers or anti-arrhythmics.
Non-Heart Drugs: Some medications, like certain psychiatric or cancer treatments, can affect the heart rhythm.

8. Older Adults

As part of regular health evaluations to screen for asymptomatic heart conditions.

EKGs are used for people experiencing heart symptoms. It is also used to manage chronic conditions such as heart disease. It’s best to consult with a healthcare provider to determine if an EKG is appropriate for you.

What is a Stress test EKG?

A Stress Test EKG, is also called an Exercise Stress Test. This test evaluates the heart’s electrical activity and performance under physical stress. It helps determine how well the heart functions during exercise when it works harder and beats faster.

How it Works

Preparation:

Electrodes are attached to the chest, arms, and legs to check the heart’s electrical signals.
Baseline EKG readings are taken while the patient is at rest.

Exercise:

The patient exercises, usually on a treadmill or stationary bike. The intensity increases gradually (e.g., incline or speed adjustments).
Blood pressure, heart rate, and EKG are monitored throughout the test.

Post-Exercise Monitoring:

After stopping the exercise, the patient is monitored as the heart returns to its resting state.

Purpose

A Stress Test EKG is used to:

Diagnose Heart Conditions: Detect issues like coronary artery disease or arrhythmias.
Check Symptoms: Investigate chest pain, dizziness, or shortness of breath during activity.
Assess Treatment Efficacy: Check the success of procedures like angioplasty or bypass surgery.
Determine Exercise Tolerance

What It Detects

Abnormal Heart Rhythms: Arrhythmias that only appear during exercise.
Reduced Blood Flow: Signs of ischemia caused by blocked or narrowed coronary arteries.
Exercise-Induced Symptoms: Identifies whether symptoms like chest pain are heart-related.
Heart’s Capacity: Measures how effectively the heart pumps during stress.

When It’s Recommended

For patients with symptoms like chest pain or shortness of breath.
To assess heart function before or after procedures (e.g., stent placement).
For people with risk factors for heart disease but no symptoms.
To track individuals with a history of heart disease or surgery.

Risks

While generally safe, there’s a small risk of:

Irregular heart rhythms.
Fainting or dizziness.
Heart attack (rare).

What is Normal Sinus Rhythm?

Normal Sinus Rhythm (NSR)

This is the natural, healthy rhythm of the heart. It shows if the heart is functioning correctly.

Characteristics of Normal Sinus Rhythm

Heart Rate:

Typically between 60 to 100 beats per minute (bpm) in adults at rest.
For athletes or individuals with high fitness levels, heart rates as low as 40 bpm may still represent NSR.

P Wave:

Each P wave is consistent in shape and precedes a QRS complex.
Represents atrial depolarization (the contraction of the atria).

PR Interval:

Duration is between 0.12 to 0.20 seconds.
Indicates normal conduction from the atria to the ventricles.

QRS Complex:

Duration is less than 0.12 seconds.
Represents ventricular depolarization (the contraction of the ventricles).

T Wave:

Follows the QRS complex and represents ventricular repolarization (recovery phase).

Regular Rhythm:

The time interval between each heartbeat (R-R interval) is consistent.

What It Means

The heart is pumping blood effectively.
Electrical impulses are originating from the SA node and following the correct conduction pathways.
There is no evidence of arrhythmias or conduction abnormalities.

Clinical Significance

Normal Findings: Indicates good heart health and no underlying electrical disturbances.
Monitoring: Establishes a baseline for comparison when diagnosing potential heart conditions.

Conditions Deviating from NSR

Arrhythmias: E.g., atrial fibrillation, bradycardia, or tachycardia.
Heart Block: Delayed or blocked electrical signals.
Ischemia: Reduced blood flow can disrupt sinus rhythm.

When is NSR Confirmed?

Once the normal sinus rhythm is know, regular follows-up are used to ensure sinus rhythm is maintained.

How to Maintain Heart health?

There are several steps a person can take to promote and maintain heart health. These focus on lifestyle choices, dietary habits, stress management, and regular medical care. Here are some evidence-based strategies:

1. Follow a Heart-Healthy Diet

Eat More:
- Fruits and Vegetables: High in fiber, vitamins, and antioxidants.
- Whole Grains: Oats, quinoa, and brown rice support heart health.
- Healthy Fats: Include omega-3 fatty acids (e.g., salmon, walnuts, flaxseeds) and unsaturated fats (e.g., olive oil, avocados).
- Plant-Based Proteins: Beans, lentils, and tofu.
Limit or Avoid:
- Trans Fats and Saturated Fats: Found in processed foods, fried foods, and red meats.
- Added Sugars and Salt: Reduce processed snacks, sugary drinks, and fast food.

2. Stay Physically Active

Aim for at least 150 minutes of moderate aerobic exercise per week (e.g., walking, swimming, cycling).
Add strength training exercises twice a week.
Incorporate activities like yoga or tai chi for stress reduction and flexibility.

3. Maintain a Healthy Weight

Excess weight, especially around the abdomen, increases the risk of heart disease.
A combination of a balanced diet and regular exercise helps achieve a healthy weight.

4. Manage Stress

Practice relaxation techniques like:
- Meditation
- Deep breathing exercises
- Journaling or engaging in hobbies
Reduce stressors where possible and seek support if needed.

5. Get Enough Sleep

Poor sleep is linked to high blood pressure and heart disease.
Aim for 7–9 hours of quality sleep per night and maintain a consistent sleep schedule.

6. Avoid Tobacco

Quit smoking and avoid exposure to secondhand smoke, as smoking damages blood vessels and raises blood pressure.

7. Limit Alcohol Consumption

Moderate drinking: Up to 1 drink per day for women and 2 drinks per day for men.
Excessive drinking can lead to high blood pressure and heart failure.

8. Stay Hydrated

Proper hydration supports blood flow and reduces strain on the heart.

9. Track and Manage Health Conditions

Blood Pressure: Keep it below 120/80 mmHg if possible.
Cholesterol Levels: Reduce LDL (“bad”) cholesterol and maintain HDL (“good”) cholesterol.
Blood Sugar: Manage diabetes or prediabetes effectively.
Take medications as prescribed and schedule regular check-ups.

10. Know the Warning Signs

Be aware of symptoms like chest pain, shortness of breath, dizziness, or palpitations, and seek medical care promptly.

11. Stay Socially Connected

Strong social relationships can reduce stress and improve heart health.

12. Stay Educated and Informed

Understand your personal risk factors (e.g., family history, age, or gender).
Regularly review heart health guidelines and adapt your lifestyle as needed.

Small, consistent changes can have a profound impact on heart health.

Be sure to talk to your doctor for personalized advice.
Schedule regular check-ups.
Stay informed about your personal risk factors.

If you currently need health insurance, book a discovery call and speak with one of our knowledgable health advisors. Learn what health insurance options are available for you.

In this article, we learned about EKGs and ways to maintain a healthy heart.

In the next article, we will learn about the role of breathing in maintaining health.