What Is HCM? Lifestyle, Diet, and Self-Care Tips

If you’ve recently been told you have hypertrophic cardiomyopathy (HCM), your first question might be: What is HCM?

HCM is a chronic heart condition where the main pumping chamber of your heart becomes thicker than normal. That thickening can make it harder for your heart to pump blood efficiently. While there’s no cure, the good news is that most people with HCM live long, healthy lives. In fact, according to the latest guidelines from the American Heart Association and the American College of Cardiology, many people with HCM will never experience major symptoms or require significant treatment.

Still, caring for yourself matters. Doctors recommend a handful of lifestyle habits that can help you stay comfortable, lower your risk of complications, and give you confidence in living with HCM. Here’s what cardiologists say you should keep in mind.

Monitor Your Symptoms

HCM can change over time, even if you feel fine today. That’s why doctors encourage you to know your “baseline”—how you normally feel day to day. If you notice changes, like new shortness of breath, chest pain, or fatigue, it’s time to call your doctor.

One simple way to track this is by paying attention to your usual activities. For example, if you’ve always kept up with your family on a holiday hike but suddenly find yourself lagging behind, that may be a sign your symptoms are progressing. Catching these changes early helps your care team adjust your treatment plan.

Eat for a Healthy Heart

There isn’t a special “HCM diet,” but what you eat matters for your heart health. Cardiologists often recommend either the Mediterranean diet or the DASH (Dietary Approaches to Stop Hypertension) diet. Both emphasize:

Plenty of fruits and vegetables
Whole grains like oats, brown rice, and whole wheat
Lean proteins such as chicken, fish, or beans
Limiting processed foods, added sugar, and excess salt

Think of your diet as fuel: the better the quality, the more support you’re giving your heart.

Stay Physically Active—Safely

For years, people with HCM were told to avoid exercise. But experts now agree that the benefits of regular activity outweigh the risks for most patients. In fact, staying active is one of the best things you can do for your heart.

That said, not all workouts are created equal. The safest options include walking, biking, swimming, and even taking the stairs. These activities get your heart working without pushing it into dangerous territory.

If you’re considering high-intensity or competitive sports like basketball, football, or soccer, talk with your doctor first. These sports may carry higher risks for people with HCM, and your care team can help you decide what’s safe.

Manage Stress

Stress isn’t just uncomfortable—it can directly impact your heart. High stress levels can raise blood pressure and trigger arrhythmias (irregular heartbeats). That’s why managing your mental health is a key part of managing HCM.

Simple, daily habits can make a big difference:

Prioritize good sleep
Try yoga or mindfulness meditation
Practice deep breathing when you feel anxious
Keep a balanced routine of work, rest, and play

Remember, learning about HCM itself can ease fear. Doctors emphasize that while HCM sounds intimidating, most people with the condition live normal lives.

Hydrate Wisely

Water is your friend if you have HCM. Staying hydrated helps keep blood flowing smoothly through your heart, which can reduce or even prevent symptoms like dizziness or fainting.

The key is balance:

For most people with HCM, it’s important to drink water regularly throughout the day.
For the smaller group of patients who also have heart failure, too much fluid can be harmful. If that’s you, your doctor may set specific limits.

When in doubt, ask your cardiologist what hydration goals are right for you.

Lifestyle Choices: Alcohol, Caffeine & Smoking

Lifestyle habits play a big role in how you feel with HCM. Here’s what experts advise:

Alcohol: Some people with HCM don’t tolerate alcohol well because it can worsen obstruction or trigger irregular rhythms. Others may be fine in moderation. Always check with your doctor before drinking.
Caffeine: Small amounts (like your morning coffee) may be okay for many patients, but too much can cause palpitations.
Smoking: This one is non-negotiable—quit smoking if you can. It makes every heart condition worse, including HCM.

Keep Up With Check-Ups

Even if you feel great, regular check-ups with your cardiologist are essential. These visits help catch potential complications before they become serious.

Common monitoring tools include:

Echocardiogram (ultrasound of the heart) to measure wall thickness
Holter monitor (worn for 24–48 hours) to detect irregular heart rhythms
Cardiac MRI to check for scarring or aneurysms

For most patients, at least one cardiology visit per year is recommended, though your doctor may suggest more frequent follow-ups.

Recognize Emergency Symptoms

Finally, know when to seek emergency care. Don’t ignore:

Fainting (passing out)
Sudden chest pain
Severe shortness of breath
Irregular or racing heartbeat
Dizziness that doesn’t improve

These can sometimes indicate a potentially dangerous rhythm problem that requires prompt treatment. If in doubt, call your doctor or head straight to the emergency room.

The Takeaway

So, what is HCM? It’s a lifelong heart condition—but one that doesn’t have to define your life. Most people with hypertrophic cardiomyopathy live full, healthy lives with the right care. By tracking your symptoms, eating well, staying active, managing stress, and keeping up with your doctor visits, you can protect your heart and feel your best.

Remember: HCM may be part of your story, but it doesn’t control the ending.

By Jessica Daniels, BDO Staff Writer | Published August 7, 2025