10 Natural Ways to Maintain a Healthy Resting Heart Rate in Men and Women

10 Natural Ways to Maintain a Healthy Resting Heart Rate in Men and Women

Healthy resting heart rate

Keeping your heart in a resting condition is very much important to ensure good health for years to come. This write-up is focussed on multiple ways that could maintain healthy heart rate and ensure its optimum working condition.

Let us first get down to some basic facts regarding what is healthy resting heart rate.

It is quite normal for heart rate to rise during and immediately after we are done with our physical exercises. Increased heart beat is also a symptom of stressed mind, when we are extremely excited and even when we meet someone special in our life. In such conditions, elevated heart rate does not signal any abnormality. However, if heart rate rises even in normal conditions, there are something to worry about as it is an indication of heart-related diseases and/or other health issues.

That is why, knowing your resting heart rate is so much important. Heart rate is always measured in beats/minute. Resting heart rate refers to body pulse when you are completely at rest. Just imagine you are sitting at home or in your office and there is no stress you are currently sagging under but your heart is beating at a faster rate. It is clearly an abnormal strain in normal conditions and can damage your heart without your being aware of it in time. Abnormal heart beat, even when you are at rest, could signal cardiovascular problems.

How to Maintain a Healthy Heart Rate?

Here are 10 simple and natural ways about how to maintain a healthy heart rate.

Use Fish Oil in Your Diet: Fish oil is rich in omega-3 fatty acids. Regular intake of foods rich in omega-6 fatty acids will help in regulating your heart beat. Fish oil helps in proper functioning of vagus nerve, thereby contributing to normal heart rate. Get yourself some extra helping of tuna and salmon on a daily basis.

Have Sound Sleep:

Sound sleep for a good period of time makes you healthy and stronger. It energizes your brain cells and revitalizes your entire body. If you fail to catch sleep on a regular basis due to outside stimuli or something related to your health, heart beat will jump up from its sleep rate. Lack of sleep will also leave you fatigue and drained out of energy. To get increased resting heart rate to normalcy, try to eliminate the problems that hamper your sleep.

Don’t Hold Back Urine:

We just hold it back under the pretext of heavy work pressure and even lethargy. Regular urination and avoiding the bad habit of ‘holding it in’ will lower resting heart rate. A full bladder is linked to high heart rate. When you feel the urge to urinate, it activates your sympathetic system, contracts blood vessels and pushes up blood pressure, thereby causing increase in normal heart beat.

Follow Rigorous Cardio Workouts:

Regular and rigorous cardiovascular workouts are very good for your heart and overall health of your body. These exercises pump up heart rate, thereby making your parasympathetic nervous system stronger. Practice 3-4 workouts every week but not more than 30-40 minutes. It will help your increased resting heart rate drop to a normal level.

Try out Different Exercises:

Physical exercises are good for heart and overall health. However, bringing variations in them will produce much better effect on healthy heart rate for men. Switch between resistance training to cardio as it will make your heart stronger. Parasympathetic nervous system is very adaptive to variations. Different exercises will bring your heart rate back to normalcy.

Give up Smoking:

If you are a smoker, give it up. Smoking causes several health hazards and negatively affects resting heart rate. Nicotine constricts blood vessels and ups the heart beat. This could be enough reason for you to quit smoking.

De-stress Yourself:

It is easier said than done! However, every conscious effort that you make to distress yourself contributes towards lowering inflammation in your body, elimination of stress hormones in blood and dropping in resting heart rate. Practice meditation as it significantly helps in keeping your heart calm.

Say No to Alcohol & Caffeine:

Caffeine is the natural element to increase your heart rate. Taking alcohol is also linked to high heart beat. By avoiding coffee and restricting yourself to only one peg of wine, you can ensure a happy, healthy and long life for your beating heart.

Lose Your Weight:

Are you overweight? If yes, it will put excessive strain on your heart. Obesity is linked to several health problems including poor heart condition. Shed your extra pound and opt for a fitness training program.

Get a Massage:

Messages are meant to make you feel relaxed and de-stressed. They produce a positive impact on healthy heart rate for women. Massages or aromatherapy reduces the level of those hormones that cause stress for you. By reducing the levels of these hormones, messages help in drop of resting heart rate to a significant extent.

Heart health is a key to healthy life. Get your heart health checked and maintained by the best Cardiac Electrophysiologists in Delhi.

Reviewed By:

Dr. Kaushal M. Bhavsar (MBBS, MD)

Assistant Professor in Pulmonary Medicine, GMERS Medical College, Ahmedabad