A lower heart rate allows the heart to maintain a healthful rhythm and efficiently respond to stressors. Research suggests that high heart rates may contribute to health risks, including:
- increased blood pressure
- changes to protein activity in the heart
- changes to calcium usage by heart cells
- inflammation and oxidative stress
- blood vessel dysfunction
People with persistent higher heart rates are at a greater risk of certain health conditions that include:
- organ system failure
- myocardial ischemia
- decreased cardiac output, which may cause persistent fatigue
- Cardiac arrest
A person’s heart rate may suddenly spike in response to factors such as emotional stress or things in their environment. Addressing these causes to reduce the heart rate in these situations is the answer to a healthy lifestyle.
Ways to reduce sudden changes in heart rate include:
- practicing deep or guided breathing techniques, such as box breathing
- Relaxing and trying to remain calm
- going for a walk, ideally away from an urban environment
- taking a warm, relaxing bath or shower
- practicing stretching and relaxation exercises, such as Yoga
- performing vagal maneuvers
It is also possible for people to lower their heart rate in the long term. Many lifestyle habits can contribute to this. This can affect the heart rate during physical activity or periods of stress.
Some factors that may lower a person’s heart rate include:
Exercising
The easiest and most effective way to achieve a lasting lower heart rate is to do regular exercise. For example, 2018 research found that regular exercise could consistently lower resting heart rate. Although any kind of exercise can be helpful, the authors suggest that yoga and endurance training may be the most beneficial.
Staying hydrated
When the body is dehydrated, the heart has to work harder to stabilize blood flow.A 335-milliliter drink of water could reduce resting heart rate over a 30-minute period. This decline continued for another 30 minutes. Drinking plenty of beverages throughout the day could lower a person’s heart rate.
Limiting intake of stimulants
Stimulants can cause dehydration, increasing the heart’s workload. For example, there is evidence that high doses of caffeine can lead to dehydration. However, there is no reliable scientific evidence that typical tea or coffee consumption can cause an increased resting heart rate through dehydration.
Limiting alcohol intake
It has been proved that drinking alcohol could cause dehydration, although more research is still necessary on this topic. However, it remains possible that alcohol consumption could increase resting heart rate.
Alcohol is also a toxin, and the body must work harder to process and remove it. This may sometimes result in heart rate increases.
Eating a nutritious, balanced diet
Eating a healthful diet can improve heart health and functioning. This diet should be rich in fruits and vegetables, lean proteins, and whole grains.
Foods and supplements rich in antioxidants and healthy fats may lower blood pressure, making it easier for the heart to pump blood.
For example, a 2012 study concluded that the antioxidant alpha-lipoic acid effectively lowers blood pressure. Potassium-rich foods also lower blood pressure by reducing sodium load.
A wide variety of foods that may promote good heart health include:
- Omega-3 fatty acids from fish, nuts, and grains
- Polyphenols and tannins from tea and coffee
- Vitamin A from leafy, green vegetables
- Dietary fibers from whole grains, nuts, and most fruits and vegetables
- Vitamin C from citrus and other fruits and leafy greens
Getting enough sleep
A chronic lack of sleep puts stress on the whole body, including the heart.
when people deviate from their usual bedtimes, it increases their resting heart rates.
Maintaining a healthy body weight
Extra weight also puts stress on the body and heart. It is possible that this could lead to an increased heart rate. For example, extra weight could make exercise more challenging.
