How To Keep Pulse Rate Normal?

How To Keep Pulse Rate Normal
Increase in resting heart rate is a signal worth watching – Harvard Health

By, Chief Medical Editor, Harvard Health Publishing

How To Keep Pulse Rate Normal Your heart rate changes from minute to minute. It depends on whether you are standing up or lying down, moving around or sitting still, stressed or relaxed. Your, though, tends to be stable from day to day. The usual range for resting heart rate is anywhere between 60 and 90 beats per minute.

Above 90 is considered high. Many factors influence your resting heart rate. Genes play a role. Aging tends to speed it up. Regular exercise tends to slow your heart rate down. (In his prime, champion cyclist had a resting heart rate of just 28 beats per minute.) Stress, medications, and medical conditions also influence your resting heart rate.

Results of observational research studies support a link between health and heart rate. Researchers from Norway previously reported the results of a large study looking at changes in resting heart rate over 10 years. They recruited more than 29,000 people without any history or heart disease,, or any other type of cardiovascular disorder, and measured their resting heart rates when they started the study and again 10 years later.

This study was published in the, Compared to people whose resting heart rates were under 70 beats per minute at the study’s start and its end, those whose resting heart rate rose from under 70 to more than 85 were 90% more likely to have died during the course of the study. The increase in risk was slightly less for those with resting heart rates of 70 to 85 at the study’s start and who had a greater than 85 at the study’s end.

Although 90% sounds like a huge and scary increase, let me put it in perspective. Among the group whose heart rates stayed under 70 throughout the study, there were 8.2 deaths per 10,000 people per year. Among those whose heart rates rose above 85, there were 17.2 deaths per 10,000 people per year.

The results also suggested that lowering your resting heart rate over time may be beneficial, but the researchers could not say that for certain. How to lower your resting heart rate You don’t need a doctor’s visit to keep track of your resting heart rate. The best time to measure it is before you get out of bed in the morning.

You can measure your heart rate at your wrist or neck by placing one or two fingers over a pulse point, counting the number of beats in 15 seconds, and multiplying by four. By doing these 4 things you can start to lower your resting heart rate and also help maintain a healthy heart:

  1. Exercise more, When you take a, swim, or bicycle, your heart beats faster during the activity and for a short time afterward. But exercising every day gradually slows the resting heart rate.
  2. Reduce stress, Performing the relaxation response,,, and other stress-busting techniques lowers the resting heart rate over time.
  3. Avoid tobacco products. Smokers have higher resting heart rates. Quitting brings it back down.
  4. Lose weight if necessary. The larger the body, the more the heart must work to supply it with blood. Losing weight can help slow an elevated resting heart rate.

How To Keep Pulse Rate Normal Howard E. LeWine, MD, Chief Medical Editor, Harvard Health Publishing Howard LeWine, M.D., is a practicing internist at Brigham and Women’s Hospital in Boston, Chief Medical Editor at Harvard Health Publishing, and editor in chief of Harvard Men’s Health Watch.

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  • No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

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Contents

How can I get my pulse rate lower?

How to Lower Your Heart Rate (Published 2017)

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Credit. Illustration by Radio “Find out why your resting heart rate is so high in the first place,” says Dr. John Elefteriades, who directs the Aortic Institute at Yale University. Someone struggling with heart or lung problems, for example, will have an elevated pulse that needs to be corrected immediately with medicine.

But even with no serious health problems, lowering the number of times your heart beats in a minute can decrease its burden. Once you determine your resting heart rate by making several measurements — count the beats for 30 seconds, then double that number — start exercising regularly for a long period of time.

“If you’re a couch potato, your pulse rate might go up just by doing normal activities,” Elefteriades says. “For someone who is not inclined toward exercise, just walking is great,” he says. Walk one to two miles, five times a week, or bike three times as far as you would walk or run.

In addition to reducing your resting heart rate, such exercise will improve the efficiency with which your heart pumps blood to various bodily tissues. But don’t overdo the workouts. “Endurance athletes use lowering heart rates as a badge of honor, which is not necessarily a good thing,” Elefteriades says, adding that the heart wasn’t made to operate for much more than one hour in a high aerobic state.

A temporarily elevated pulse caused by panic attacks, anxiety or sudden heart palpitations can affect resting heart rates. To relax your heart, try the Valsalva maneuver: “Quickly bear down as if you are having a bowel movement,” Elefteriades says. “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.
  • Yoga, meditation and other relaxation techniques also provide relief.
  • Chronic stress, which can lead to an overactive sympathetic nervous system (the one that produces flight-or-fight reactions), can be detrimental over decades.
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“If the rapid heart rate is related to anxiety,” Elefteriades says, “treat the anxiety.” : How to Lower Your Heart Rate (Published 2017)

What foods normalize pulse rate?

10 Easy Things You Can Do to Lower Your Blood Pressure 10 Easy Things You Can Do to Lower Your Blood Pressure https://www.beaumont.org/health-wellness/blogs/10-easy-things-you-can-do-to-lower-your-blood-pressure

  • 8/31/2018 1:30:34 PM
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  • Beaumont Health

How To Keep Pulse Rate Normal Easy things you can do to lower your blood pressure or help prevent high blood pressure in the first place. Beaumont Health https://www.beaumont.org/images/default-source/default-album/logo.png?sfvrsn=d43d7fef_4 How To Keep Pulse Rate Normal High blood pressure is dangerous. It can lead to many health problems, including heart attack, stroke, heart failure, angina, coronary artery disease, peripheral artery disease, kidney disease, vision loss, sexual dysfunction and more. Fortunately, high blood pressure can often be prevented or controlled.

  1. Exercise, Doctors recommend at least 150 minutes per week of exercise to help reduce blood pressure. Brisk walking is excellent for reducing blood pressure and improving overall cardiovascular health, but other exercises can work too. Try jogging, riding a bike, swimming, dancing, or interval training to get your aerobic exercise. Strength training is also important to your heart health and can help reduce blood pressure.
  2. Eat a heart-healthy diet, Eating a well-balanced diet with lots of fruits, vegetables, whole grains, nuts, and seeds that is also low in sodium, saturated fat, added sugar, and cholesterol is important for your heart. There is a diet specifically geared toward lowering blood pressure. It’s called the DASH diet, which stands for dietary approaches to stop hypertension. Talk to your doctor or make an appointment with a dietitian if you need help making changes to your diet.
  3. Eat potassium- and magnesium-rich foods, 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. Magnesium is thought to help blood vessels relax, making it easier for blood to pass through. Foods rich in magnesium include vegetables, dairy, chicken, legumes, and whole grains. It’s better to get vitamins and minerals from food, and a heart-healthy diet like the one we described above is a good way to ensure you get plenty of nutrients. However, you may want to talk to your doctor about whether taking certain supplements might help your blood pressure.
  4. Reduce sodium in your diet, One easy way to reduce your sodium intake is to limit or avoid processed foods, such lunch meats, hot dogs, bacon, frozen dinners, canned vegetables with added salt, and that sort of thing. Most packaged convenience foods, like macaroni and cheese, soups, side dishes, pizzas, and other multi-ingredient foods have a lot of added sodium. Start reading labels and pay attention to the sodium content. You should aim for 1500mg or less every day.
  5. Limit your alcohol consumption, Drinking alcohol can raise blood pressure, and drinking more than one alcoholic beverage per day may raise your blood pressure and increase your risk for hypertension.
  6. Reduce the stress in your life, Long-term stress can lead to high blood pressure. There are small lifestyle changes you can make to both combat stress and to manage the effects of it in healthy ways. Exercise, eating a healthy diet, limiting alcohol and caffeine intake, practicing yoga, meditation, or deep breathing, meditating, praying, journaling, laughing, listening to music, spending time with family and friends, and playing with animals can all help reduce your stress and lower blood pressure. Learn about more tips for reducing stress.
  7. Eat dark chocolate, Dark chocolate and cocoa powder are both full of heart-healthy plant compounds called flavonoids. Flavonoids are good for you because they cause your blood vessels to dilate, which can help lower blood pressure. Just make sure your chocolate doesn’t have too much sugar. Choose chocolate that is at least 70 percent dark for best results. You can buy individually wrapped chocolate pieces that are the perfect size. Eat one or two a day and enjoy the delicious heart-protective effects.
  8. Eat berries, Berries have many health benefits, and one of them is improving blood pressure and reducing other heart disease risks. Berries, like strawberries, raspberries, blackberries, and blueberries, have lots of polyphenols, which are great for your heart. They’re also really tasty. So, load up on the berries for better blood pressure. If you don’t like eating them all the time, try adding them to a smoothie made with low-fat or fat-free yogurt without added sugar. Throw in some ice, banana, and low-fat milk for a heart-healthy treat.
  9. Reduce processed sugar and refined carbohydrates, Many studies have shown a link between high blood pressure and processed sugar. Even moderate amounts of sugar can raise blood pressure. For example, during the Framingham Women’s Health Study, women who drank as little as one soda per day had higher blood pressure than women who drank less. It’s not just sweet sugar that raises blood pressure. Refined carbohydrates, like white bread and pasta, covert to sugar quickly when they’re eaten, and they may also cause blood pressure to rise. There is evidence that reducing refined sugar intake can lower blood pressure and improve heart health.
  10. Hug people – and pets, There is evidence that hugging people can lower your blood pressure. A similar effect can occur from cuddling with pets or even just petting them.

There are other important things you can do to reduce your blood pressure and improve your health, but they may take a bit more effort than the ten things listed above. Quitting smoking and staying away from secondhand smoke is vital to your health, and it’s a great way to lower your blood pressure.

If you smoke, talk to your doctor about how to quit. Then quit. It’s one of the best things you can do to get healthy and reduce your risk of serious health problems. Another important step is to lose weight and maintain a healthy weight. Being overweight elevates your risk for high blood pressure and many other diseases and conditions.

Losing just 5 percent of your body weight can have a significant positive impact on your blood pressure. Studies have shown that the combination of exercising and losing weight improves blood pressure numbers even more than either one alone. It may seem daunting to lose weight, but it is possible.

  • Talk to your doctor about how other people have done it.
  • And consider seeing a weight loss counselor too.
  • You can do this! And after only a few pounds of healthy weight loss, you should start seeing your blood pressure numbers drop.
  • Set small, easily attainable goals, and when you reach them, set bigger ones.
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Step by step, you will take control of your health and your blood pressure. To get all of the latest health news and trends delivered straight to your inbox, subscribe to Beaumont’s HouseCall newsletter. : 10 Easy Things You Can Do to Lower Your Blood Pressure

Why is my pulse very high?

How To Keep Pulse Rate Normal Q, My pulse is usually on the fast side. Does a high heart rate mean I have a problem with my heart? A. In otherwise healthy people, a heart rate at rest should be less than100 beats per minute at rest. Heart rates that are consistently above 100, even when the person is sitting quietly, can sometimes be caused by an abnormal heart rhythm.

A high heart rate can also mean the heart muscle is weakened by a virus or some other problem that forces it to beat more often to pump enough blood to the rest of the body. Usually, though, a fast heartbeat is not due to heart disease, because a wide variety of noncardiac factors can speed the heart rate.

These include fever, a low red blood cell count (anemia), an overactive thyroid, or overuse of caffeine or stimulants like some over-the-counter decongestants. The list goes on and includes anxiety and poor physical conditioning. Many people today wear a wrist band that shows their heart rate.

  • Or you can check your heart rate the old fashioned way by feeling the pulse in your wrist or neck.
  • You count the number of beats over 15 seconds and multiply it times four.
  • If your heart rate is consistently high, you should make an appointment with your doctor.
  • As a service to our readers, Harvard Health Publishing provides access to our library of archived content.

Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

Can high pulse rate be cured?

Slowing a fast heart rate – A fast heart rate may correct itself. But sometimes medication or other medical treatments are needed to slow down the heartbeat. Ways to slow a fast heart rate include:

Vagal maneuvers. Vagal maneuvers include coughing, bearing down as if having a bowel movement and putting an ice pack on the face. Your health care provider may ask you to perform these specific actions during an episode of a fast heartbeat. These actions affect the vagus nerve, which helps control the heartbeat. Medications. If vagal maneuvers don’t stop the fast heartbeat, medication may be needed to restore the heart rhythm. Cardioversion. This medical procedure is usually done by sending electric shocks to the heart through sensors (electrodes) placed on the chest. The shock affects the heart’s electrical signals and restores a normal heartbeat. Cardioversion is generally used when emergency care is needed or when vagal maneuvers and medications don’t work. It’s also possible to do cardioversion with medications.

What fruit is good for heart beat?

– Strawberries, blueberries, blackberries, and raspberries are jam-packed with important nutrients that play a central role in heart health. Berries are also rich in antioxidants like anthocyanins, which protect against the oxidative stress and inflammation that contribute to the development of heart disease ( 9 ).

  1. Studies show that eating lots of berries can reduce several risk factors for heart disease.
  2. For example, one study in 33 adults with obesity showed that consuming strawberries at two and a half servings for 4 weeks significantly improved insulin resistance and LDL (bad) cholesterol ( 10 ).
  3. Another study found that eating blueberries daily improved the function of cells that line the blood vessels, which help control blood pressure and blood clotting ( 11 ).

Additionally, an analysis of 22 studies showed that eating berries was associated with reductions in LDL (bad) cholesterol, systolic blood pressure, body mass index, and certain markers of inflammation ( 12 ). Berries can be a satisfying snack or delicious low calorie dessert.

Is high pulse rate harmful?

– Tachycardia refers to a high resting heart rate. In adults, the heart usually beats between 60 and 100 times per minute. Doctors usually consider a heart rate of over 100 beats per minute to be too fast, though this varies among individuals. Factors such as age and fitness levels can affect it.

When tachycardia is present, either the upper or lower chambers of the heart beat significantly faster. When the heart beats too rapidly, it pumps less efficiently. Blood flow to the rest of the body, including the heart, reduces. Also, when the heart beats faster, the heart muscles need more oxygen. In time, oxygen-starved cells can die, leading to heart attack,

Arrhythmia is an irregular heartbeat. Learn more here.

Should I worry if my pulse is high?

– You should visit your doctor if your heart rate is consistently above 100 beats per minute or below 60 beats per minute (and you’re not an athlete), or you’re also experiencing:

shortness of breathfainting spellslightheadedness or dizzinessfeeling fluttering or palpitations in your chesthaving pain or discomfort in your chestan inability to exercise

What is the symptoms of heart palpitation?

Overview – Heart palpitations (pal-pih-TAY-shuns) are feelings of having a fast-beating, fluttering or pounding heart. Stress, exercise, medication or, rarely, a medical condition can trigger them. Although heart palpitations can be worrisome, they’re usually harmless.

Can food make your pulse high?

Eating and the Pounding Heart – It’s not unusual to feel like your heart’s pounding after exercise. We’ll even agree that a little romance can make the heart pound. But eating? For some patients who visit a, meals seem to trigger heart palpitations. Eating does cause changes in blood flow, which can result in an increased heart rate.

What foods bring your heart rate up?

Those flutterings you feel in your chest after eating could be heart palpitations caused by certain foods and medical conditions. We’ll explain exactly what’s going on in your body and give you some information on how to cope with an increased heart rate after eating.

  • Heart palpitations are often described as a pounding, fluttering, or fast-beating heart.
  • It’s normal to feel this sensation during times of stress or physical exercise.
  • Heart palpitations can also be brought on by certain medications or medical conditions.
  • If you experience heart palpitations after eating, whatever foods or beverages you just consumed could be responsible.
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It is also possible that those palpitations are due to an underlying medical condition. Some healthcare providers blame caffeine for an increased heart rate after eating. Caffeine is a common ingredient in foods and beverages including:

Coffee Tea Soda Energy drinks Chocolate

Recent research has shown that caffeine may have certain heart health benefits and is not a likely cause of palpitations after eating. This 2016 study gave test subjects a steady intake of caffeinated beverages over a 24-hour period, monitoring them for any increases in heart rate.

  • The study couldn’t find a link between caffeine and heart palpitations, but more research and longer studies are needed to get to the bottom of the results.
  • Sugar can cause palpitations after eating, especially if you have hypoglycemia.
  • Alcohol can also cause heart palpitations.
  • It has an effect on the vagal nerve that can trigger heart palpitations, especially in people with a condition called paroxysmal atrial fibrillation.

Paroxysmal atrial fibrillation (PAF) is an irregular rhythm in the upper chamber of the heart that can be triggered by alcohol. An observational study out of the University of California found that patients with PAF had a 4.42 percent greater chance of heart palpitations after drinking alcohol (especially beer) compared to a second group with a different type of arrhythmia.

The common factor in each case was the activation of the vagus nerve by alcohol. Researchers believe that foods rich in tyramine, such as cheese, dried yeast, red wine, bananas, and chocolate, may cause atrial fibrillation and a rapid heart rate after eating. Chocolate is the primary source of theobromine in Western diets.

It is also very high in saturated fat and caffeine. Many people love dark chocolate in particular for its antioxidants, especially flavonols, which provide a range of protective cardiovascular benefits. Dark chocolate may also cause an elevated heart rate and arrhythmia, but more research is needed to confirm this link.

Ephedra Ginseng Bitter orange Valerian Hawthorn

A study out of Stanford University’s School of Medicine suggests a relationship between acid reflux and heart pounding after eating. Subjects noticed a reduction in heart palpitations (atrial fibrillation) once they were given a proton pump inhibitor to treat their gastroesophageal reflux disease.

  • Larger studies are needed to prove a direct link between acid reflux and an increased heart rate after eating.
  • Fluctuations in estrogen levels can also have an effect on the heart.
  • Estrogen is a key component in the healthy maintenance of tissues in your body.
  • This includes the tissues of your circulatory system and heart muscle.

During menopause, it is not uncommon to experience heart palpitations after eating. Many people are sensitive to cold and flu medication, so consult your healthcare provider before taking any over-the-counter decongestants, especially if you’re taking medication to treat another condition.

  • People who are on insulin to manage their diabetes may experience heart pounding if their blood sugar drops.
  • Monitoring your blood sugar at regular intervals and following a diabetic-friendly diet can help reduce heart palpitations after eating.
  • Some illegal drugs are stimulants that increase your heart rate and can lead to palpitations, more serious heart arrhythmias, and possible heart attacks.

In some cases, an increased heart rate after eating is harmless, but irregular heart rhythms can be a sign of potential heart disease and shouldn’t be ignored. Some medical conditions and symptoms that are associated with an irregular heartbeat are:

Abnormal heartbeat (arrhythmia) Rapid heart rate (tachycardia) Slow heart rate (bradycardia) Atrial fibrillation Atrial flutter Ischemic heart disease (hardening of the arteries)

​​Postural tachycardia syndrome (PoTS) is an abnormal increase in heart rate that happens right after you sit down or stand up, which can cause dizziness, fainting and heart palpitations. These symptoms could get worse after eating, especially refined carbohydrates, such as sugar or food made with white flour.

  • Your diet can affect the health of your heart.
  • After working with your health care provider to rule out any underlying medical conditions, consider if what you’re eating may be causing your heart palpitations.
  • The best way to do this is to keep a food diary and write down everything you eat and drink, noting any symptoms you have after each meal.

Try avoiding tyramine-rich food and stimulants such as caffeine and alcohol. Stay away from common cold medications with phenylephrine and consider other lifestyle changes like quitting smoking. Treatment for an increased heart rate depends on the diagnosis.

  • When it comes to your heart and an abnormal heartbeat, a visit to your healthcare provider is always a good idea.
  • Your heart palpitations after eating might be benign and may be improved by some healthy lifestyle habits.
  • However, you might need medication if there is an underlying medical condition.
  • Eating heart-healthy foods can help reduce your heart palpitations after eating and your risk of heart disease.

Experts suggest that eating a diet rich in whole foods such as nuts, fish, whole grains, olive oil, and fresh fruits and vegetables can improve your cardiovascular health. Start by replacing unhealthy options with wholesome, nutritious foods. If you’re concerned about an increased heart rate after eating, first see your health care provider to rule out any medical cause.

  • Try incorporating more heart-healthy foods into your diet and avoid other risk factors like over-the-counter allergy and cold medication.
  • Heart palpitations after eating might not be a serious issue, but it is always a good idea to seek professional medical advice and get checked out.
  • Journal of the American Heart Association.26 Jan 2016; DOI: 10.1161/JAHA.115.002503 Mayo Clinic: Heart Palpitations.

Am J Cardiol.2012 Aug 1; DOI: 10.1016/j.amjcard.2012.03.033. Br Heart J 1987; DOI: 10.1136/hrt.57.2.205. J Clin Gastroenterol.2006 Oct; DOI: 10.1097/01.mcg.0000225571.42890.a5. Cleveland Clinic: Heart Health; May 3, 2016. Cleveland Clinic: OTC Allergy and Cold Medication; June 28, 2017.