Cardiovascular Health

7 Tips On How To Lower Heart Rate

Our heart rate fluctuates with whatever we do. It increases when we engage in rigorous activity or when we are scared or excited and decreases when we calm down and rest. Our resting heart rate is considered the baseline and varies from person to person. However, if the resting heart rate is high, it could signal a problem with the body's normal functioning.

7 Tips On How To Lower Heart Rate

1. Exercise

A sedentary lifestyle can lead to all kinds of issues that will affect your heart. One of the ideal ways to bring your heart rate into a healthy range is through exercise. The more fit you become, the stronger your heart will be. Being fit is a sign of healthy heart, meaning that your heart is working more efficiently. This, in turn, will lower your heart rate.

2. Say No to Stress

Anxiety and stress not only put pressure on your heart but can also take a toll on your overall health by affecting your mind, eating habits, and even your mood. Practicing yoga and meditation, learning to let go, distracting your mind from stress-causing events, and staying calm can all help to lower your heart rate.

3. Avoid Caffeine and Nicotine

Caffeine and nicotine are known to increase your heart rate. A study conducted in 2008 found that caffeine increases blood pressure, and smoking increases your blood pressure and heart rate simultaneously.

Regularly consuming these two substances could keep your heart rate high and lead to heart disease. Avoiding them will help you lower heart rate and help keep your heart healthy.

4. Maintain a Healthy Weight

Losing weight is one of the healthiest ways to lower your heart rate. The more extra weight you carry around, the more pressure you put on your heart to circulate blood. Eliminating excess fat reduces pressure on your heart. You can also make some dietary changes that help you lose weight.

5. Stay Hydrated

Our bodies are 70% water. Hence, it is our elixir. Drinking plenty of water keeps the blood thinner, making it easy for the heart to push it around. The thicker the blood gets, the more difficult it is to circulate properly. Thus, it puts more pressure on the heart and increases heart rate.

6. Get Adequate Sleep

Sleep deprivation can wreak havoc on your mind and body. Make sure to get at least 7-8 hours of sleep to stay healthy. An improper or insufficient sleep schedule can lead to high blood pressure, type 2 diabetes, and obesity. It can also interfere with your work schedule, food choices, and decision-making. 

Poor sleep habits interfere with the normal functioning of your body by putting more pressure on the heart in order to keep the body active. Adequate sleep will lower these risks and keep your heart healthy.

7. Avoid Alcohol

Alcohol also hampers your heart health. It causes high blood pressure and can lead to heart failure or stroke. It can also affect the heart muscle and contribute to obesity and other health problems.

Reducing or completely avoiding alcohol will help you lower your heart rate.

Foods That Lower Heart Rate Immediately

Consuming superfoods help lower heart rate immediately at home. Here is a list of superfoods that can help to keep your heart healthy and reduce a higher-than-normal heart rate:

• Omega 3 Fatty Acids: Walnuts, vegetables, and fish are good sources of Omega-3 acids and are associated with lowering heart rates. Omega-3 from fish oil impacts the contractions of the blood vessels by protecting them from becoming sensitive to undesired substances in the body and lowering heart rate.
• Fiber-rich foods: High levels of fat in the blood may increase the heart rate. Consuming fiber-rich foods like brown rice, quinoa, beans, oats, ground flaxseeds, fruits, and vegetables helps lower the heart rate.
• Minerals: Calcium and Magnesium are known to regulate heart rate. Calcium helps the cardiac muscles contract, and magnesium helps them relax.
• Potassium: Baked potatoes, prunes, orange juice, bananas, tomatoes, and spinach are rich in potassium and help lower blood pressure and heart rate.
• Leafy greens: Leafy greens are rich in nitrates that help to open blood vessels for proper blood flow. Lettuce, spinach, Bok choy, mustard greens, and arugula are some leafy foods that can help reduce heart rate.

Along with following these tips, there are products available at HPFY that can help you regulate your heart health. Three of our bestsellers are:

A normal resting heart rate lies between 60 and 100 beats per minute and varies from person to person. While it is natural for your heart to beat faster occasionally, a constantly increased heart rate is a sign of danger. Seek medical help if your heart rate does not return to normal. Keep an eye on your blood pressure readings too with HPFY's best selection of best wrist bp monitors. 

 

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