Self-monitoring tools for heart health

The blood pressure monitor, heart rate, and step counter help you easily monitor your heart health, thereby making a reasonable nutrition and exercise plan.

Sphygmomanometer

This is an effective tool to help self-monitor blood pressure to adjust exercise or nutrition. The most suitable gauge should have a wristband and an automatic display. You can measure your blood pressure twice in the morning and twice in the evening for three consecutive days to get an average blood pressure reading.

A heart rate monitor

Many people think that heart rate monitors are only for professional athletes. In fact, anyone can use this tool. A heart rate monitor shows how your heart is working during exercise or daily activities, thereby improving your fitness level or lifestyle. The data from the heart rate monitor can help your doctor or fitness specialist help you get the most out of your workouts.

Pedometer

The best way to increase your activity level is to track your steps for the day, then challenge yourself to walk more. The pedometer eliminates the need to manually count each step or give a vague estimate of the distance.

Pedometers can be in the form of a wristwatch, a hip clip, a smartphone app. Most trackers track activity by distance traveled, exercise time, and calories burned. Some can track sleep and heart rate, nutrition diary to give better advice. These metrics aren't 100% accurate, but can guide you toward your goal of becoming healthy.

Smart watches can measure heart rate and other health indicators. Photo: Freepik

Scales and cholesterol test kits

People who weigh themselves once a week tend to lose weight more successfully, so it's a good idea to have a scale at home. You should weigh yourself at the same time on all days, for example 6am every day, for more accurate weight tracking.

The cholesterol test kit helps you self-check your cholesterol between visits. This test kit has both electronic and manual testers. If you plan to have your cholesterol checked regularly, consider an electronic kit to display and store your measurement results.

Other ways to manage heart health

Routine health check-ups: You should have a check-up at least once a year, to make sure you are not at risk for cardiovascular disease, and to manage any underlying medical conditions, if any.

Manage diabetes: If you have diabetes, keep a close eye on your blood sugar, eat well, and exercise.

Take medication as prescribed: If you're taking medication for blood pressure, cholesterol , or diabetes, take it exactly as prescribed by your doctor. If you experience side effects, you should talk to your doctor for a suitable alternative medicine.

Eat right : You should not cut out the entire food group that can cause heart disease, or use a diet that makes you always feel hungry. If you don't have time to prepare food, you can choose a balanced, calorie-controlled meal offered by healthy eateries .

Consider buying a food scale to measure or weigh food until you can judge portion sizes for yourself. If you don't want to use a scale, you can find serving size guides online.

Manage stress: Stress can raise blood pressure and cause heart disease, so find ways to relax . Exercise and enough sleep can help reduce stress. You can also take 15 quiet minutes a day to relax, talk to friends and family, and do the things you enjoy.

Limit alcohol intake: Women should drink no more than one drink per day; Men don't drink more than two drinks. One drink is equivalent to 118 ml of wine (about half a glass) or 350 ml of beer (usually a can or bottle of beer).