Heart rate, also called pulse, is measured in BPM, i.e. beats per minute. A higher than average heart rate can be a sign of heart dysfunction, but other factors can also be involved, such as stress or poor diet. To reduce resting heart rate, it is possible to act on these factors, which will have a beneficial effect on overall health.
1. How to take your heart rate?
As the Health Insurance website indicates, there are several ways to measure heart rate :
- By measuring your pulse: this requires placing two fingers on the front of the wrist or neck, counting the number of pulses over 30 seconds, then multiplying the result by two to get the number of beats per minute.
- By auscultating the heart with a stethoscope: this examination carried out by the doctor makes it possible to count the number of beats more precisely.
- With a blood pressure monitor: this device measures blood pressure and heart rate.
2. Exercise regularly to lower your heart rate
Regular physical activity helps keep your heart healthy. This makes it possible to strengthen the cardiovascular system and improve blood circulation in the long term. As the French Cardiology Federation states on its website: “ Beyond the many benefits it provides, sport can lower blood pressure and thus fight against hypertension, one of the leading causes of cardiovascular disease. “.
3. A balanced diet for better health
Certain foods high in salt, sugar or saturated fat can impact heart rate and increase the risk of cardiovascular disease. To keep your heart healthy, and have a normal heart rate, the ideal is to have a balanced diet, rich in fruits, vegetables and omega-3 fatty acids.
4. Relax to regulate your heart rate
Several relaxation methods can reduce anxiety and promote well-being. This has the effect, among other things, of lowering the resting heart rate. For example :
- cardiac coherence, which is a breathing technique to relax;
- meditation, which consists of focusing your attention on the present;
- yoga and tai-chi, which consist of performing sequences of movements coordinated with breathing exercises.
5. Avoid stress to lower your heart rate
In case of stress or strong emotions, the sympathetic nervous system is stimulated, which causes the heart rate to increase. This can cause palpitations. In addition, cortisol, which is the stress hormone, also has an effect on heart rate. To reduce your resting heart rate, it is therefore recommended to reduce sources of stress over the long term.
Sources:
Health Insurance, French Federation of Cardiology
Read also :
⋙ Heart rate at rest or during exercise: what is the normal rate?
⋙ What is the normal heart rate at 60?
⋙ Bradycardia: when the heart beats too slowly