For most adults, a normal resting heart rate is between 60 to 100 beats per minute (bpm). But if you're toward the top end of this range, or above it, you'll want to lower it. Show It is possible to have a heart rate that's too low, but generally, the lower your resting heart rate, the healthier you are. In fact, well-trained athletes and highly-active adults are often in the 40 to 50 bpm range. If your resting heart rate is too high, here are some of the best strategies to lower it over time, as well as tips to calm it down in the moment. How to lower your heart rate over timeKristin Dean, MD, a board-certified physician at Doctor On Demand, says when your heart beats fewer times each minute, it is more efficient and doesn't have to work as hard to pump blood through the body. "Studies have shown that a lower overall workload for your heart is a good thing for heart health long-term," Dean says. "Higher heart rates may be associated with an increased risk of heart attacks or strokes, as seen in the Copenhagen Male Study." Additionally, a higher resting heart rate has been associated with increased risk of diabetes and heart disease leading to death, says Maheer Gandhavadi, MD, Clinical Cardiac Electrophysiology with Dignity Health Mercy Medical Group. You can lower your resting heart rate by making a few lifestyle changes. Dean says some of the best ways include:
How to lower your heart rate in the momentAnxiety and stress can also cause an increased heart rate, both over time and in the moment. According to Harvard Medical School, generalized anxiety disorder may lead to higher rates of heart attacks and cardiac injuries. There are a few common strategies that can help manage anxiety over time and lower your heart rate to a normal resting number in the moment. Dean and Gandhavadi suggest:
If anxiety and stress is a regular part of your life, you should also minimize your use of caffeine and potentially meet with a therapist to find the strategies that work for you to manage stress. If you have a consistently elevated resting heart rate, a doctor's visit is necessary. Together, you can create a personalized plan for improving your cardiac health. Related stories about heart health:
Mary Sauer is a freelance writer for Insider. Read more Read less Exercise is an important part of disease prevention – and that includes cancer prevention, too. But not all exercise is created equal. It’s essential that some of your exercise make your heart beat faster than it does when you’re resting. Getting your heart to beat faster trains your body to move oxygen and blood to your muscles more efficiently, helps you burn more calories and lowers your cholesterol. All of this can help you stay healthy and lower your cancer risk. According to the American Institute for Cancer Research, 150 minutes of moderate physical activity or 75 minutes of vigorous exercise each week can help lower your cancer risk. It’s the vigorous exercises that can help you get your heart rate up. How to measure your heart rate So, how do you determine your heart rate? One of the easiest ways to measure your heart rate is with a monitor, says Whittney Thoman, exercise physiologist at MD Anderson’s Cancer Prevention Center. This is typically a watch or a strap that goes around your arm or chest that syncs with a watch or another device. Many wearable fitness trackers now include heart rate monitors. If you don’t have a heart rate monitor you can check your heart rate using your pulse. To find your pulse, use two fingers (your middle and your index fingers) to find your carotid artery, just below your esophagus or throat. Then, count the beats you feel for 10 seconds. Multiply that number by six. That’s roughly the number your heart beats per minute. Understanding your heart rate Now that you know how to measure your heart rate, you can determine:
Check your pulse or your heart rate monitor while you’re resting and then again while you’re exercising to compare your resting heart rate to your active heart rate. If you’re working at 50 to 70% of your maximum heart rate, then that exercise is considered moderate. If you’re working at 70 to 85% of your heart rate then its vigorous exercise. If your heart is working harder than that (above 85%) it could be dangerous, so be sure to back off or consult your doctor. If you’re worried about an increased heart rate causing other health problems or have had heart problems in the past, talk to your doctor before you begin exercising at a higher intensity. Ways to get your heart rate up Now that you know how to determine your heart rate, the next step is to find exercises that will help boost it to improve your health. Here are a few ways to get your heart rate up.
How can I quickly lower my heart rate?“Close your mouth and nose and raise the pressure in your chest, like you're stifling a sneeze.” Breathe in for 5-8 seconds, hold that breath for 3-5 seconds, then exhale slowly. Repeat several times. Raising your aortic pressure in this way will lower your heart rate.
What foods decrease heart rate?Potassium can help regulate your heart rate and can reduce the effect that sodium has on your blood pressure. Foods like bananas, melons, oranges, apricots, avocados, dairy, leafy green vegetables, tomatoes, potatoes, sweet potatoes, tuna, salmon, beans, nuts, and seeds have lots of potassium.
Why is my heart rate so high?Stress, exercise, or even too much alcohol or caffeine can cause your heart to beat faster than normal. But if your heart races a lot—or if you notice your heartbeat is often irregular—then you should see a doctor.
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How to lower my heart rate naturally
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