Healthy Heart :
It doesn’t matter if you are an athlete, doctor, or an ordinary person, having knowledge about a Healthy Heart (heart rate) can be very helpful if you want to accurately monitor your level of fitness and even detect various health problems.
Heart | Importance of healthy heart |Common heart disease | Tips to maintain Healthy heart | Healthy heart diet | Heart’s electrical and magnetic field | Conclusion
The Heart :
The human heart beats about 100000 times each day, pump 5000 gallons of blood through our veins every day. It supplies oxygen and nutrients rich blood to our tissues and removes waste.
Here, we will be looking at how this incredible organ performs its Important function and how it plays a very important role in our fitness and wellness.
Human heart is a muscular organ approx the size of a closed fist it is situated in the chest, slightly oriented to the left of center.
What is heart :
The heart is an efficient muscular pump, which is protected by the rib cage, a normal heart is composed of four chambers.
The upper chambers of the heart are called the right atrium and left atrium. And the two lower chambers of the heart are called the right ventricle and left ventricle.
The atria receives blood where as the ventricles discharge blood.
The left atria and left ventricle are separated from the right atria and right ventricle by a thin wall of muscle called the septum.
The two valves sit like a door between your atria and ventricle to prevent blood from flowing back into your atria.
The heart wall is made up of three types of tissue:
The endocardium is located inside the heart and protects valves and chambers.
Epicardium is a protective layer made of connective tissue.
Myocardium is the tissue of the heart muscle.
And all these are covered by
Pericardium which is the thin protective coating covering these three layers.
In order to pump blood more efficiently, these heart muscle are arranged in a unique pattern.
When special cells called pacemaker cells, generate electrical signals inside your heart. The heart muscle cells starts contraction in group.
All the three layers of heart muscle wrapped around the lower part of your heart, start twisting and tightening in different directions to push blood through your heart.
The heart contract in a steady rhythm, known as your heartbeat. During a normal heartbeat, it pumps blood around the body, carrying deoxygenated blood to our lungs where fresh oxygen is mixed and carbon dioxide which is the waste product, is released from the blood.
Heart’s functions :
According to healthcare, the rate of heart contractions depends upon many different factors such as at rest, in normal conditions it beats approx 60 times per minute and can go up to 100 beats in certain conditions as in case of disease, emotional effect, exercising, or under some medicinal effect.
Further in this article, we will explore, what is the normal state of heart, what is the healthy heart rate, what is a healthy resting heartbeat, how to check heart health at home, so for detailed information please read the article carefully.
The heart is divided into left and right halves, which works together like a dual pump.
The right side :
Deoxygenated blood from the body’s tissues flows through large veins, called the superior and inferior vena cava (also known as the largest vein) into your right atrium which pumps the blood into the right ventricle.
The right ventricle contracts, and sends the blood out of the heart to the lungs which mix oxygen and remove carbon dioxide (a by-product of metabolism) from the blood.
The left side :
Oxygen-rich blood from the lungs flows through your pulmonary veins into your left atrium, which contracts and the blood then moves into your left ventricle.
The left ventricle, on filling contracts, and sends blood out of your heart through the aorta to body cells and tissues.
The first branches off your aorta, are the coronary arteries which supply your heart muscle with oxygen and nutrients. At the top of your aorta branch of arteries carry blood to your head and arms.
Arteries branching from the middle and lower parts of your aorta supply blood to the rest of your body.
Healthy heartbeats, on an average of 60 to 100 beats per minute. In that one minute, a healthy heart pumps about five quarts (4.7 liters)of blood through your arteries.
Delivering a steady stream of oxygen and nutrients, all over your body.
The valves :
The heart has four valves that help and ensure that blood flows in only one direction.
Tricuspid valve :
The tricuspid valve is located between the right atrium and right ventricle.
The mitral valve is located between the left atrium and the left ventricle.
Aortic valve :
The aortic valve is located between the left ventricle and the aorta.
The Pulmonary valve is situated between the right ventricle and the pulmonary artery.
Heart beat sound :
Most people are familiar with the sound of heart beating. This is often described as a lub – dub sound.
The sound “lub” is created by closing the tricuspid and mitral valves, and the sound “dub” is caused by closing the valves of the pulmonary and aortic systems.
Types of blood vessels :
Capillaries, Arteries and Veins are the three types of blood vessels.
Veins carry deoxygenated blood, from other parts back to the heart and its size increases as it approaches the heart. The veins have thinner walls than the arteries.
Arteries carries oxygen-rich blood from the heart to the rest of the body. The arteries are strong and flexible, helping to push blood through the circulatory system. Their elastic walls help maintain constant blood pressure. The arteries branch into the small artery.
The capillaries connect the small arteries to the shortest veins. They have very thin walls that allow them to exchange compounds with surrounding tissues, such as carbon dioxide, water, oxygen, waste, and nutrients.
Heart rate :
Simply put, heart rate is the number of times your heart beats in 60 seconds and it varies from person to person. By knowing your own healthy heart rate, you can easily conclude whether you are in a good health condition or not.
One thing to remember about heart rate is that as you age, your pulse changes continuously, and sometimes, it can indicate a heart or other type of condition that requires medical attention, If there is any concern, you should seek professional medical advice.
What is heart rate?
The heart rate is one of your most important vital signs and as previously iterated, it represents the number of your heartbeat in one minute.
Heart rate however can be affected by many factors and it varies throughout the day.
In addition to your regular heart rate, you also have a resting heart rate, which represents the pulse you have when you do nothing.
Once you start doing physical activities, your heart rate is going to increase to deliver more energy and oxygen to your system.
But it is not just physical activity that can increase your heart rate. Adrenaline, which is a powerful hormone, greatly influences your pulse.
That is why when you are afraid, your heartbeat becomes very fast. This indicates that your body is preparing to use more energy and oxygen in a fight or flight response.
Types of heart rate :
Heart rate is further classified into following categories.
Low or slow heart rate:
Some people have a slow or abnormal heart rate and while in some cases it may not be a medical problem, depending on your age, it may indicate that person suffer from bradycardia (a disorder of your heart rhythm or arrhythmia).
So what is considered a low and perhaps worrisome heartbeat?
Doctors say that anything below 60 BPM can be life-threatening, but there are cases when it is not a problem.
If you are sleeping and your heart rate is below 60 beats per minute, then it is fine and you should not worry about it.
Remember though, what counts as a slow heartbeat for you may not be the same for anyone else. For example, if you are a healthy, strong, and young athlete, your heartbeat may be reduced from 30 to 40 bpm and more than 180 bpm if you exercise.
But if someone has a low heart rate and feels tired and weak after climbing the stairs, it is a sign of a medical condition.
There are certain types of slow heart rate rhythms that one can diagnose, including heart block or sinus node dysfunction.
On the other hand, there is also tachy-brady syndrome which means that the same person can have high and slow heart rate several times.
To control the pulse, it is very important that people with this syndrome take regular medication, doing specific yoga and meditation also cure the heart rate related issue.
High or fast heart rate:
Your heart rate can go up to 180 BPM and sometimes even higher depending on your physical activity. But if you have more than 100 BPM in a row, a quick visit to your cardiologist, doctor or healthcare is necessary.
It may show up that you have what is known as tachycardia.
While it is relatively harmless at times, this condition increases your lower or perhaps your upper chambers, making it harder for your heart to effectively pump blood into your system.
As a result, person may faint, experience chest pain, feel lightheaded or dizzy.
Normal heart rate:
The normal heart rate for adults is between 60 and 100 bpm and if you notice that your heartbeat is very low when you are resting, then you should not panic or worry about it, because This indicates that you have better heart health and a more efficient heart function.
Even though a normal pulse may be different for everyone, it is recommended to see your doctor if you are consistently below 60 bpm, especially if you experience symptoms like shortness of breath, dizziness or fainting.
Factors affecting heart rate:
Heart rate can be affected by many factors, some of them include:
- The use of medication, abusing recreational drugs, smoking cigarettes, drinking large amounts of caffeinated and alcoholic beverages.
- Your body shape.
- Your emotional state \ health.
- Position of body.
- Air temperature
- Your fitness and your level of activity.
- Health conditions, Various lung diseases, emphysema and hyperthyroidism.
As you can see, there are many factors that affect heart rate and if you notice you have a consistently high or low pulse, it’s best you get in touch with your doctor right away.
By doing so, you’ll be able to see what condition affects your heart and consider the right treatment to keep it under control.
Measuring your heart rate:
If you want to measure your heart rate at home without using any special medical devices, you can easily do this by placing the watch and your fingers on the edge of your windpipe.
However, if you want to check your pulse on your wrist, you need to place 2 fingers (index finger and middle finger) between the radial artery and the tendon above the bone.
After you feel your pulse, you only have to calculate the number of beats in 15 seconds and then multiply this number by four to find out your pulse ( heart rate).
Taking medical supervision (healthcare) is generally advised.
Importance of healthy heart :
According to WHO
“Cardiovascular diseases (a heart condition) are the number 1 cause of death globally, taking an estimated 17.9 million lives each year which is estimated 31% of all death world wide”
It is important to take good care of your heart to avoid heart disease, but this should not be your only motivator. There are many other reasons for maintaining heart health.
- To reducing feeling of depression.
- For maintaining cholesterol and blood pressure levels.
- For lowering risk of mental illness. Increasing mental health.
And many more…
Some Common heart disease:
Here is the list of some common heart disease.
Heart attacks :
A heart attack, also known as myocardial infarction or myocardial infarction, occurs when the blood supply to part of the heart muscle is completely blocked. This is mostly due to the rupture of a piece of fatty material and the formation of blood clots in the coronary artery. This can damage the part of the heart muscle that supplies this particular coronary artery.
Heart failure :
If the heart’s pumping function cannot work efficiently, your heart muscle may not meet your body’s need for blood and oxygen, and your body develops various symptoms such as fatigue and shortness of breath. This is called heart failure because of your heart’s inability to work effectively.
Coronary heart disease:
This is because the blood vessels of the heart – the coronary arteries – become narrowed or blocked and are unable to deliver enough blood to the heart.
Arrhythmia and Bradycardia :
When electrical signals of your heart are interrupted or broken, your heart beats may be very fast (tachycardia), very slow (bradycardia) or irregularly beating.
Valve disease :
The valves open and close to regulate blood flow through the heart. Valve problems can increase the load on your heart and put pressure on the heart muscle.
High and low blood pressure :
Blood pressure refers to the blood pressure in your arteries as it is being pumped by the heart.
Pressure above the known limit is high blood pressure and the pressure below the limit is low blood pressure.
Both high and low blood pressure have their symptoms and problems associated with them.
Tips to maintain Healthy heart :
We all know general recommendations for heart health. Most of them are usually applicable for the prevention of diseases and only the general adoption of a healthy lifestyle.
Some basic tips are :
- Regular checkups.
- Regular exercise.
- Maintaining ideal weight.
- Eating a balanced diet.
- Avoid smoking and excess alcohol, etc.
- For reference prepare healthy heart diet chart.
Healthy heart diet :
Studies are showing that certain body systems and organs require more than just a standard diet to perform their functions at optimum level. Healthy dite heart is very much effective.
For, Food Consumption and its impact on Cardiovascular Disease.
A healthy heart diet should have –
Reduced sodium in diet :
Eating too much sodium can be a risk factor for high blood pressure, heart disease. Reducing it is an important part of a heart-healthy diet.
Choosing low fat protein sources :
Be careful in choosing protein sources, prefer lower fat options, such as skim milk rather than whole milk and skinless chicken breasts over fried chicken patties.
Fish is a good alternative to high-fat meats, specific type of fish (cold water fish) contains enough Omega -3 fatty acids which lowers blood fat.
Flaxseed, walnuts, soyabean are also good sources of protein.
Limit unhealthy fats :
Limiting intake of saturated and trans fats is very important in reducing blood cholesterol.
Take sufficient amount of fiber :
In order to maintain heart – healthy diet for regulating blood pressure, fiber is must, whole grain have enough fiber content.
It will be very helpful if you prefer whole grain over refine grain products.
Fruits and veggies :
Fruits and vegetables are rich source of mineral, vitamin and fibers. Veggies and fruits are very low in calories.
Eating a lot of fruit and vegetables will also help you in cutting higher calorie food. example meat, cheese e.t.c
Portion size :
At last, how much you are eating is as important as what you are eating. Overeating can cause you unwanted weight gain.
And being over weight is not good for your heart’s health.
Use small plates, eat nutrient rich food, and keep track of what you are eating.
Heart’s electric and magnetic field :
Recent and advance studies are pointing in a very new direction, and showing us a different perspective about our heart.
According to the Heartmath institute
“The heart, like the brain, generates a powerful electromagnetic field.”
“The heart is the most powerful source of electromagnetic energy in the human body.”
“Heart’s electrical field is about 60 times greater in amplitude than the brain waves recorded in an electroencephalogram (EEG).”
Now taking about the magnetic field of heart.
“The magnetic field produced by the heart is more than 100 times greater in strength than the field generated by the brain and can be detected up to 3 feet away from the body.”
While there is no doubt that the medical field has made considerable progress in the treatment of heart disease in the last century, it has only been in recent decades that the focus has begun to shift from cure to prevention.
The human heart is an important and powerful organ. It continuously pumps oxygen and nutrients throughout the body, it never stops.
Powered by muscles and fully synchronized by electrical signals, this is one of nature’s best engineering achievements.
Thanks for reading