Heart failure has long been considered a condition associated with aging, but a concerning trend is emerging. More and more young adults in their 20s and 30s are being diagnosed with heart failure—some even as a complication after COVID-19. This chronic condition can be life-altering, but it’s not without hope. With the right knowledge, self-care, and daily self-check routines, heart failure can be managed and even improved.
More than 6 million Americans currently live with heart failure. According to the Centers for Disease Control and Prevention (CDC), half of those diagnosed with the condition will die within five years if not properly managed. But early action, personal responsibility, and strong support systems make all the difference.
What Is Heart Failure?
The Basics of a Failing Heart
Heart failure doesn’t mean your heart has stopped working. Rather, it indicates that the heart is weakened and can’t pump blood efficiently throughout the body. This impacts vital organs and reduces oxygen supply, leading to symptoms that can interfere with everyday life.
Recognizing the Warning Signs
Being aware of the early symptoms of heart failure is key to preventing further damage. Common symptoms include:
- Shortness of breath, especially during physical activity or while lying down
- Unexplained weight gain
- Swelling in the feet, legs, ankles, or abdomen
- Persistent fatigue or weakness
- Difficulty concentrating or dizziness
These signs should never be ignored. Immediate medical attention and early intervention can be lifesaving.
The Role of Self-Checks in Managing Heart Failure
Self-monitoring is one of the most powerful tools you can use to stay ahead of this condition. Experts like Bayhealth’s Cardiac Clinical Nurse Specialists, Ludmila Santiago-Rotchford and Dennise Washington, stress the importance of daily heart health monitoring to prevent worsening symptoms and reduce hospital visits.
Daily Self-Checks for Heart Health
- Track your weight every morning: A rapid gain (2-3 pounds overnight or 5 pounds in a week) may signal fluid retention.
- Check your blood pressure regularly: Keep records and watch for unusual changes.
- Monitor your symptoms: Be alert to increasing breathlessness, swelling, or fatigue.
- Pay attention to how you feel: Even mild changes could indicate a flare-up.
“If you notice new or worsening symptoms, don’t wait—even one day could make a difference,” says Washington.
Heart Health Starts With Self-Care
Self-care goes beyond the occasional walk or skipping dessert. For heart failure patients, it’s a daily commitment to healthier living—and it’s absolutely worth it.
1. Stick to Your Medications
Take your prescriptions exactly as directed. If you’re struggling with side effects, costs, or confusion over multiple medications, speak with your provider right away.
2. Follow a Low-Sodium Diet
Salt makes the body retain fluid, which can strain the heart. Learn to read nutrition labels and opt for fresh, whole foods over processed ones.
3. Stay Active Within Your Limits
Exercise strengthens the heart. Ask your doctor if you qualify for Cardiac Rehabilitation Programs, like the one at Bayhealth, where supervised activity helps build strength safely.
4. Practice Stress Management
Chronic stress is a hidden enemy to your heart. Try:
- Deep breathing
- Meditation
- Gentle yoga
- Daily gratitude journaling
5. Avoid Smoking and Limit Alcohol
Smoking and excessive alcohol are proven risk factors for heart failure. Quitting smoking improves heart health within weeks, and reducing alcohol intake helps control blood pressure.
6. Get Quality Sleep
Poor sleep is linked to worsened heart failure. Establish a calming bedtime routine, reduce screen time, and aim for 7–9 hours of rest per night.
7. Protect Yourself from Illness
Heart failure compromises your immune system. Stay up-to-date on flu, pneumonia, and COVID-19 vaccines. Practice regular handwashing and avoid exposure during peak cold seasons.
Empowering Care Partners: You Don’t Have to Do It Alone
One of the most underrated factors in heart failure management is social support. Whether it’s a spouse, sibling, or friend—getting your care partner involved makes a difference.
At Bayhealth Kent and Sussex Campus, healthcare professionals actively engage care partners in the treatment process. “When the person doing the cooking knows how to make low-sodium meals, or the family learns what symptoms to look for, outcomes improve significantly,” explains Santiago-Rotchford.
Living Your Best Life With Heart Failure
Heart failure isn’t a sentence—it’s a condition you can live with. The key is awareness, action, and accountability. By incorporating daily self-checks and prioritizing self-care routines, you can improve your quality of life, reduce hospital visits, and reclaim control over your health journey.
Frequently Asked Questions:
Q1: What is the most important thing to do if I have heart failure?
A: Consistently follow your treatment plan, monitor your symptoms daily, take medications as prescribed, and maintain a heart-healthy lifestyle with diet and exercise.
Q2: Can young people really get heart failure?
A: Yes. Heart failure is increasingly being diagnosed in adults as young as their 20s and 30s, especially post-COVID or due to lifestyle-related issues like obesity or hypertension.
Q3: How can I tell if my symptoms are worsening?
A: Rapid weight gain, increased breathlessness, swelling, or extreme fatigue are signs. Always call your healthcare provider immediately if you notice changes.
Q4: What foods should I avoid with heart failure?
A: Steer clear of salty, processed foods, canned soups, fast food, and cured meats. Focus on fresh fruits, vegetables, lean proteins, and whole grains.
Q5: Can heart failure be reversed?
A: While heart failure is a chronic condition, it can be well managed. With early diagnosis, proper treatment, and lifestyle adjustments, many people live active, fulfilling lives.
