Is your heart rate too high? If so, make sure to read this guide full of tips and tricks on how to lower your heart rate!
A resting adult heart typically beats between 60 and 100 times per minute. Is your heart rate much higher, even if you're not exercising or exerting yourself?
If your heart rate is over 100 beats per minute, you may have tachycardia, which is a high resting heart rate. This can cause significant damage to your heart, so learning how to lower your heart rate is necessary, as it could save your life!
Keep reading for 7 tips to get your heart rate down.
This might seem counterintuitive, as exercise generally increases your heart rate. Regular exercise, however, can lower your resting heart rate.
The more fit you are, the more strenuous your activity needs to be to increase your heart rate. When your cardiovascular health is good, it takes a lot of activity to actually raise your heart rate.
30 minutes a day, at least 5 days a week is ideal. Get creative--you don't have to just walk on the treadmill or spend 30 minutes on the boring elliptical machine to get your exercise in!
2. Changes to Your Diet
Certain foods promote heart health and are also good for your overall health. Diets full of fruits, vegetables, lean proteins, and nuts can help improve your heart health.
These heart superfoods can help lower cholesterol, slow the formation of plaque in your arteries, and reduce inflammation.
3. Limit Stimulants
Excess caffeine and other stimulants, such as nicotine, increase your heart rate. Limit your coffee and soda intake, avoid energy drinks, and quit smoking. These small changes can have long-lasting positive impacts on your heart.
4. Reduce Stress
Reducing stress in your life is a long-term goal, but one that impacts your physical and mental health. Excessive stress can cause your body to work harder to maintain a natural rhythm.
5. Get Enough Sleep
We all could use more sleep, right? On average, adults should be getting between 7 and 9 hours of sleep each night. When you are sleep-deprived, your entire body, including your heart, is overtaxed.
6. Slow Breathing
Sometimes you may find yourself in a situation where your heart rate escalates rapidly. Either due to stress, fear, overexertion, heat and humidity, or lack of hydration. In these situations, slow, measured breathing can help bring your heart rate back down to normal.
Meditation or other breathing exercises can help you master this technique, allowing you to lower your heart rate before it rises so much that you need medical attention.
7. Maintain a Healthy Weight
Many of your other changes, such as exercise, changing your diet, and getting enough sleep will contribute to a healthy weight. When you are overweight, your heart has to work harder just to do normal, everyday activities.
How to Lower Your Heart Rate Now and in the Long-Run
If you recognize that your heart rate is high, or increasing, these tips on how to lower your heart rate are changes that you can make on your own, without medical intervention. Many simply involve making lifestyle changes.
To learn more about our technology to monitor your heart rate, contact us today.