The rate at which the heart beats at rest is one factor that can accurately predict the risk of heart disease. This measures how hard the heart works to circulate blood throughout the body.
People aged 10 and up have a heart rate of 60 to 100 beats per minute (well-trained athletes should aim for a lower heart rate of 40 to 60 beats). Trace your pulse from wrist to thumb to determine your heart rate.
Simple ways to keep your heart rate in check
1. Reduce excess weight
Body mass index (BMI), which is calculated from the relationship between weight and height, is one factor that predicts the risk of heart disease. It is not surprising, then, that losing weight through exercise can have an effect on the heart rate. The harder your heart has to work to supply blood, the bigger you are.
2. Increase your physical activity level
Exercise at a moderate intensity (60-80% of maximum heart rate) improves cardiorespiratory fitness and lowers resting heart rate. If you have a medical condition, however, consult your doctor about the safe heart rate range for exercise.
3. Check your potassium levels and make sure you have enough of it.
An abnormal heart rhythm is one of the symptoms of potassium deficiency, so it is critical to consume nutrient-rich foods to maintain a healthy heart rate. Include bananas, dark green leafy vegetables, tomatoes, potatoes, and avocados in your daily diet in addition to potassium supplements.
4. Consume omega-3 fatty acid-rich fish.
Several studies have shown that this nutrient helps to lower the average heart rate. Consuming oily fish at least twice a week may reduce resting heart rate.
5. Stress alleviation
You’ve probably experienced heart palpitations after a stressful event. It’s the body’s way of releasing adrenaline in preparation for a “fight or flight” situation. Chronic stress, on the other hand, means that the body is in this state for an extended period of time, which can be harmful to the heart.
Deep breathing, visualization, and other relaxation techniques are said to help reduce elevated heart rates, at least temporarily.
6. Improve your sleep quality
Sleep lowers heart rate and blood pressure, which are both important for heart health. When you don’t get enough sleep, your heart doesn’t have enough time to lower your blood pressure to the necessary level, which can lead to hypertension.
People who sleep for less than six hours per night are more likely to have a heart attack. Get seven to nine hours of sleep each night to allow your heart rate to slow sufficiently.