Tips to Keep Your Heart Rate Under Check

The number of times a person's heart beats in one minute is known as that person's heart rate or pulse rate. The ability to maintain a low resting heart rate is indicative of a healthy heart and body. Between 60 and 100 beats per minute is considered normal (beats per minute). To determine your heart rate, you must take your pulse. Maintaining a healthy weight and cardiovascular health is crucial to leading a long and happy life.

The risk of heart attack, cardiovascular disease, and stroke is elevated, making it imperative to monitor and treat a rapid or fast heart rate. Throughout the day, a person's heart rate will change in response to their varied daily activities. Depending on the energy and effort required, the heart rate increases during normal activities like walking, sitting and lying down. Low heart rates are a serious symptom of illness.

What signs should you look for if your heart rate has changed?

An elevated heart rate is- 

  • Dizziness
  • A heartbeat that is not regular
  • The ache in your chest
  • Fatigue
  • Tiredness
  • Constricted breathing
Suggestions for Maintaining a Healthy Heart Rate.

Put two fingers on your wrist or ear under your neck. When do you feel the heartbeat? Negative health effects can occur when the resting heart rate is over 60 to 100 beats per minute (bpm), including fatigue, poor circulation, fainting, and dizziness.

Now more than ever, thanks to heart rate monitors on exercise equipment, watches, and smartphones, we are keenly aware of our vital signs.

Simplifying 

Pulse rate at rest: 60-80 per minute
Approximately 64% of Maximum Heart Rate at Low Intensity
Heart rate between 64 and 76% of max
At a high level, your heart rate will be between 79% and 93% of its maximum.

Keeping in mind the significance of heart health, we will not waste any time providing you with three immediate and three more long-term strategies for controlling your heart rate.

Rapid Methods

In addition to its benefits in yoga, learning to take full, deep breaths in and out through the nose and the mouth is a life skill in and of itself. In contrast to the sympathetic nervous system, which controls the "fight or flight" reaction, the parasympathetic nervous system regulates blood pressure and heart rate.

Get some fresh air and walk around: Taking a break from whatever is causing your heart rate to rise (be it hectic holiday shopping or a disagreement with your mother-in-law about your pie recipe) not only enhances blood circulation in the body but also relieves the strain on your heart to pump faster.

Stay away from all stimulants today: We understand how challenging this can be over the holidays, but these stimulants can lead to dehydration and increased heart rate.

Long-Term Methods

It's important to get regular exercise: As with any other body muscle, the heart benefits greatly from regular exercise. Your heart muscle strengthens when you work out regularly, allowing it to pump blood more effectively.

"If you can keep a conversation going while you're working out, you're generally going at a good speed,". If you feel light-headed and find it difficult to maintain a conversation, it may be a sign that you are exerting too much effort. It's crucial to tune in to your emotions and physical sensations.

Researchers have found that those who exercise for 30–45 minutes daily at a moderate level have a lower risk of cardiovascular disease events such as heart attacks, strokes, and blood clots.

Consume lots of omega-3 and vitamin A and C-rich foods: These nutrients aid in maintaining a healthy heart and lowering blood pressure. Fish, lean meats, nuts, grains, and beans are some of the best food sources of omega-3 fatty acids. Green vegetables like kale and spinach are rich in vitamin A, while citrus fruits and dark, leafy greens are good sources of vitamin C.

Ensure you're getting enough sleep: When you sleep, your body has the chance to rest and heal. Lack of sleep prevents your body from getting the rest it needs. According to health professionals, the average adult needs between 7 and 9 hours of sleep per night.

While we can't promise that following these guidelines would eliminate all of your external heart stressors like we can't change your in-laws' opinion of your baking), we can promise that they are manageable efforts you can take yourself to ensure that heart stays healthy.


Dr. Sarita Rao is one of the Best cardiologists in Indore and provides treatment of heart diseases at Apollo Hospitals. If you are suffering from heart disease and are looking for the Top Cardiologist in Indore, then visit Apollo Hospitals and meet Dr. Sarita Rao. 

For Appointment & Enquiry Call us now +91 9893925000 & online visit for more information - https://drsaritaraocardiologist.com/

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