7 Key Metrics to Track for Better Heart Health
Heart disease often develops silently over time, shaped by daily habits and stressors. However, many risk factors, like elevated heart rate, poor sleep, or lack of movement, can be detected early and addressed with simple changes.
As a result of wearable devices and health-tracking apps, more people can now monitor cardiovascular markers from home and use that data to guide preventive care.
By tracking key heart health metrics each day, you gain insight into how your body responds to sleep, physical activity, stress, and how well it recovers after exertion. This awareness can help you make smarter choices and spot patterns before they become problems.
Here are seven important metrics to track, what they reveal, and how to use them effectively.
Heart rate per step (HRPS or DHRPS)
Heart rate per step measures how many heartbeats occur for every step you take during the day. It's calculated by dividing your total heartbeats by your step count.
This metric matters because a higher heart rate per step has been linked to an increased risk of cardiovascular disease, heart failure, and diabetes.
It reflects not just how much you move, but also how much effort your heart puts into supporting that movement, giving insight into how efficiently your body handles everyday activity.
General ranges:
Under 0.75: typically low risk
0.75–1.0: moderate
Over 1.0: may indicate elevated risk, especially if sustained
Most fitness trackers that measure both daily heart rate and steps, such as Apple Watch, Fitbit, and Garmin, can provide the data needed to calculate HRPS.
Heart rate variability (HRV)
HRV reflects how much your heart rate naturally fluctuates between beats. A higher HRV generally means better cardiovascular adaptability and nervous system balance.
What affects HRV:
sleep quality
mental and physical stress
alcohol
imbalanced diet
overtraining or lack of recovery
How to improve it:
Prioritize consistent, high quality sleep.
Build in rest days between high intensity workouts.
Use breathing exercises to manage stress.
Most modern wearables, including Whoop, Oura Ring, Apple Watch, and Garmin, offer HRV tracking during sleep or periods of rest.
Resting heart rate (RHR)
Resting heart rate is your pulse when the body is at complete rest. It's a direct indicator of overall cardiovascular efficiency.
A healthy range for most adults is 50 to 100 beats per minute (BPM). However, lower ranges are often seen in more active or fit individuals.
To track your RHR, you can:
Measure it first thing in the morning, before getting out of bed.
Use the same time and conditions each day for consistency.
Avoid caffeine, stress, or movement right before measuring.
Changes to watch for:
a sudden increase of 10 or more beats per minute over several days
a resting heart rate consistently above 100 bpm
a resting heart rate below 40 bpm (if you're not a trained athlete)
These changes may signal stress, illness, or changes in cardiovascular health that should be discussed with a healthcare professional.
Most smartwatches and fitness bands with 24/7 heart rate monitoring can measure RHR automatically, especially overnight.
Blood pressure variability (BPV)
While most people track average blood pressure, daily variability in readings is also important. It reflects how well your body manages vascular pressure throughout different situations.
Why it matters:
Higher BPV is linked to stroke and heart disease.
One-time readings may miss warning signs that show up only through frequent monitoring.
Monitoring BPV can provide insight into how your body handles daily challenges.
Most wearables don't yet provide accurate blood pressure data, but the Omron HeartGuide is one of the few FDA-cleared devices recommended for tracking BPV at home. It uses a built-in inflatable cuff to take clinically validated wrist-based measurements.
Sleep quality indicators
Sleep is critical for heart repair, hormone regulation, and recovery. Poor sleep can increase heart rate, raise blood pressure, and lower HRV.
Key sleep metrics to monitor:
total sleep time (7–9 hours recommended for adults)
time in deep and REM sleep
frequency of sleep interruptions or restlessness
Improving sleep often leads to better performance across other heart health metrics.
Tips to improve sleep:
Keep a consistent sleep-wake schedule.
Limit screens and stimulants before bed.
Keep your sleeping environment dark, cool, and quiet.
Sleep trackers can give insight into your sleep stages, but focus more on overall trends than nightly detail.
Daily step count and movement patterns
Daily steps are important, but so is how often you move throughout the day. Even if you exercise, sitting for long periods can reduce cardiovascular benefits.
How to stay active during the day:
Set reminders to stand or move every 30 to 60 minutes.
Take short walks after meals or during work breaks.
Aim for 8,000 to 10,000 steps a day, adjusted for your age and activity level.
Pedometers like the Fitbit Inspire 2, 3D TriSport Walking Pedometer, and OZO Fitness SC2 offer reliable step tracking in both simple and feature-rich designs.
Getting the most accurate data from your wearable
The accuracy of wearable devices varies by metric and how you use them. To truly benefit from daily heart health tracking, it's important to understand their strengths and limitations, and follow best practices to maximize accuracy.
To improve the quality of your heart health data:
Wear your device snugly and in the recommended position, usually just above the wrist bone, to maintain good sensor contact.
Sync your device regularly with its app to keep firmware updated and data accurate.
If possible, calibrate your device's readings by comparing them with validated tools such as a manual blood pressure cuff or chest strap heart rate monitor.
Avoid moving excessively during measurements and try to be still and relaxed, especially for blood pressure and HRV readings.
Use your wearable as a tool to track long-term trends and patterns rather than expecting pinpoint medical accuracy from each individual reading.
By following these steps, you can get the most meaningful insights to support your heart health without over-relying on any single measurement.
Integrating your metrics
No single number tells the full story. The real value comes from understanding how your heart metrics relate to one another.
Look for patterns like:
poor sleep followed by low HRV and high resting heart rate
improved recovery after better hydration or stress management
step count decreases alongside rising HRPS
Track consistently for a few weeks to establish your personal baseline. If patterns persist or worsen, you can bring your data to your doctor.
Many apps now allow secure data sharing and integration with electronic health records. Be mindful of privacy settings and choose apps with strong protections.
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