A handshake is often seen as a simple gesture tied to first impressions and professional etiquette, but it may also offer insights into your cardiovascular health.

Nutritionist and content creator Deepsikha Jain notes, “A strong handshake grip can indicate that your heart is pumping blood efficiently, reflecting good heart health. Conversely, a weak grip may suggest poor cardiovascular condition.”

But how accurate is this?

Dr. Jagadish J. Hiremath, a cardiac intensivist, explains, “While grip strength shouldn’t replace traditional health assessments like blood pressure and cholesterol checks, it provides a quick, non-invasive, and cost-effective gauge of overall health. Research shows that grip strength can be as predictive of cardiovascular health as some established risk factors.”

The Link Between Grip Strength and Heart Health

Muscle Strength and Cardiovascular Fitness: Grip strength reflects overall muscle function. Studies suggest that people with stronger grips tend to have better cardiovascular fitness, including improved heart function and lower blood pressure. Strong muscles require an efficient cardiovascular system to deliver oxygen and nutrients effectively.

Inflammation and Oxidative Stress: Weaker grip strength is linked to higher levels of inflammation and oxidative stress, which are significant contributors to heart disease.

Endothelial Function: The endothelium, or the lining of your blood vessels, is crucial for cardiovascular health. Better grip strength has been associated with improved endothelial function, suggesting that a strong grip may indicate healthier blood vessels.

Dr. Hiremath explains that the muscles involved in a firm handshake are primarily the forearm muscles, especially the flexors that control finger and wrist movement. “Additionally, the nervous system coordinates these muscle contractions, so a strong grip reflects not only muscle strength but also good neuromuscular function.”

How to Improve Grip Strength

The good news is that you can actively improve your grip strength, which may positively impact your heart health. Dr. Hiremath recommends:

• Specific Exercises: Incorporate exercises like hand grippers, deadlifts, pull-ups, and farmer’s walks to directly target grip strength.
• Overall Strength Training: Regular strength training builds muscle mass and overall strength, which benefits grip indirectly.
• Cardiovascular Exercise: Engage in aerobic activities such as running, swimming, or cycling to enhance cardiovascular fitness.
• Healthy Diet: Eat a balanced diet rich in fruits, vegetables, whole grains, and lean proteins to support muscle function and heart health.
• Manage Stress: Practice stress-reducing techniques like meditation or yoga to alleviate muscle tension and inflammation.