When I had my heart attack, I didn’t see it coming.
Like many people, I’d ignored the little signs—the occasional shortness of breath, a tiredness I chalked up to age, the few too many indulgent meals, and a calendar too full to allow rest. I was “busy, not sick.” Until I was.
Recovery after a heart attack isn’t just about getting through the hospital stay or the first few weeks at home. It’s a lifelong journey. You’re handed a pile of medication, a stack of leaflets, a few appointments, and then—off you go. Try not to have another one.
I quickly realised something was missing: a way to keep track of all the things that now mattered. Medication times. Blood pressure readings. Exercise. Mood. Symptoms. Appointments. Sleep. Weight. Diet.
I needed a system—something simple and structured, to help me build new habits and regain control of my life. So, I created my own Heart Health Tracker. And now, I’m sharing it with you. It’s free to download, easy to use, and could make a real difference in your recovery.
The Problem with Heart Health Aftercare
Let’s be honest. Aftercare following a heart attack can feel like being dropped into the ocean with a pool noodle and told to swim.
Doctors do their best, of course. You may have cardiac rehab, some fantastic nurses, or a dietitian who gives solid advice. But once you’re back home, it’s easy to feel overwhelmed—and alone.
Here’s what I struggled with in the weeks and months after my heart attack:
- Remembering medications: I had pills to take in the morning, at lunch, and before bed. Missing a dose made me anxious, taking one twice scared me more.
- Tracking symptoms: Was this chest tightness normal? Was that dizzy spell worth calling the GP? I never wrote things down, so I couldn’t spot patterns.
- Blood pressure and weight fluctuations: The doctors asked for logs, but I didn’t have any. A few scribbles on a receipt weren’t helpful.
- Lifestyle changes: I was told to walk every day, eat less salt, cut down on caffeine, and sleep better. But I had no way of seeing if I was actually doing it.
I knew I needed something better than scraps of paper and good intentions.
Why a Simple Tracker Changed Everything for Me
One day, frustrated and feeling out of control, I opened a spreadsheet and created a basic template. Nothing fancy—just boxes for the date, medication times, blood pressure readings, mood, steps walked, and a note section.
Within days, I started to notice a shift.
- I remembered my meds and stopped second-guessing myself.
- I caught patterns, like low mood after poor sleep, or chest discomfort after stressful days.
- I felt motivated to walk more and eat better—because I was now seeing my progress.
- I could bring helpful notes to appointments instead of relying on memory.
- Most importantly, I felt like I was no longer drifting—I was steering.
This simple tool made me more accountable, less anxious, and more hopeful.
What’s Inside the Free Heart Health Tracker?
I know not everyone loves spreadsheets, so I created two versions of the tracker:
- Digital version: A Google Sheets file (you can copy it to your own Drive).
- Printable version: A PDF you can print out and fill in by hand.
The tracker includes the following sections:
✅ Daily Medication Tracker
Tick off your morning, afternoon, and evening meds. No more wondering, “Did I take my beta-blocker today?”
✅ Blood Pressure & Heart Rate Log
Record your BP and pulse, morning and evening. Ideal for showing your doctor trends over time.
✅ Symptoms & Mood Tracker
Note how you’re feeling—physically and emotionally. Spot red flags or triggers.
✅ Exercise & Activity
Log your daily steps, walks, or any movement. A small tick here does wonders for motivation.
✅ Sleep & Energy Levels
Track how well you slept and how energetic you feel. Fatigue can be a silent clue to something deeper.
✅ Notes & Questions
Write down anything you want to ask your GP or cardiologist. Better than forgetting everything in the waiting room.
✅ Weekly Summary
A space to reflect on how the week went—your wins, struggles, and what you’d like to improve next week.
Who This Tracker is For
Whether you’re recovering from your first heart attack, managing chronic heart conditions like angina or arrhythmia, or simply trying to live a heart-healthier life, this tracker is for you.
It’s especially helpful if you:
- Feel overwhelmed by the amount of information after a cardiac event
- Need help sticking to new routines
- Like ticking boxes (yes, it’s satisfying!)
- Want something easy to show your doctor or cardiac nurse
- Prefer pen and paper to complicated apps
- Are just beginning your recovery journey and don’t know where to start
Why I’m Giving It Away for Free
I’m not a doctor or a tech startup. I’m just a regular person who had a heart attack and needed help staying on track. I created this tracker to help me. It’s not fancy, but it works—and it might help you too.
Too often, recovery is treated like a checkbox on the medical side. But for us—the people living it—it’s every day. Every walk, every skipped pastry, every appointment, every early night.
This tracker is my way of saying: You’re not alone. You can do this. And you deserve tools that help.
How to Use the Tracker (and Actually Stick With It)
Starting is easy. Sticking with it? That’s where the magic happens.
Here are some tips that helped me:
🔸 Keep it visible
Stick the printable version on your fridge or bathroom mirror. If you’re using the digital one, keep it open on your phone or tablet.
🔸 Fill it out at the same time daily
Create a morning or evening habit. I like filling mine in with my first cuppa of the day.
🔸 Be honest
Don’t just tick what looks good. The tracker is for you, not to impress anyone.
🔸 Use it to spot patterns
Noticing more fatigue after poor sleep? BP rising on stressful days? The tracker makes these trends easier to catch.
🔸 Bring it to appointments
Your healthcare team will appreciate the data. It shows you’re serious, and it helps them help you better.
Small Steps Add Up
Recovering from a heart attack isn’t about perfection. It’s about progress.
You don’t need to run marathons, eat kale for every meal, or meditate like a monk. You just need to take small, consistent steps. This tracker helps you notice them. And over time, they build into real change.
Looking back now, I wish I’d had something like this in my first week out of hospital. I made it through, but I made it harder than it needed to be.
Now, I’ve got a tool that helps me feel more in control, more informed, and more hopeful. And I want you to have it too.
Download Your Free Heart Health Tracker
👉 [Click here to download the free Heart Health Tracker (PDF + Google Sheets)]
You’ll get:
- A printable version you can stick on the fridge or fill in by hand
- A digital spreadsheet you can copy and edit from your phone or computer
- Simple instructions and tips to get started
No email sign-up needed. No strings attached. Just a small tool that could make a big difference.
Final Thoughts: From One Heart Warrior to Another
If you’ve had a heart attack, you’re in a club none of us wanted to join—but we’re here now.
You don’t need to be perfect. You don’t need to do it alone. You just need something to guide you, one day at a time.
That’s why I made this tracker—not because I’m an expert, but because I’m human. Just like you.
Stay strong. Keep going. Let’s take care of these ticking time bombs in our chests, one day at a time.
Warm wishes,
Monty
Founder of Life After a Heart Attack
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