What happens if you have high heart rate at rest? A stable heart rate at rest allows you to maintain a healthy heartbeat rhythm, having a positive impact on the body and on the general health of a person. But having higher than normal heart rate during rest carries a number of risks and health conditions.
A high heart rate at rest is associated with complications , such as:
- Low physical condition.
- Low energy levels.
- Trouble, discomfort, or difficulty breathing.
- Weight problems and obesity.
- low blood pressure
- Chest pain.
- physical weakness
- Creation of blood clots.
- Decreased blood circulation, especially in the feet and hands.
- Risk of heart attack, heart failure, or having some type of stroke.
- Dizziness, lightheadedness, and fainting.
For all these reasons, if you want to know how to lower your high pulse rate, here are the best tips that will help you achieve it in the long term.
Keep hydrated
The heart is forced to work harder when the body enters a dehydration phase in order to stabilize blood circulation. It's a good idea to drink non-caffeinated and sugar-free beverages frequently throughout the day, such as herbal teas and water . If you wonder how to lower your heart rate at the moment, you should know that this requires time, therefore, it is not momentary, they are routine tips to carry out over a prolonged period.
Perform exercise
Wondering how to lower your heart rate? Well, in the long term, the most effective and simple way to reduce resting heart rate is through frequent physical exercise . In addition, the practice of exercise will also help you improve your health . We point out that lowering your heart rate by running will also help you reduce stress levels.
If you don't know how to control your heart rate while running , don't miss this article. Checking your heart rate is a good way to have an indicator about your health and training pace.
Do not consume alcohol
The vast majority of varieties of alcohol cause progressive body dehydration. And, it is that alcohol is a type of toxin, so it forces the body to work with greater intensity to eliminate it . Limiting your intake or completely dispensing with it has great benefits for lowering your heart rate.
Limit intake of stimulants
If you want to know how to lower your heart rate, you should keep in mind that stimulants such as nicotine and caffeine have harmful effects . They are the cause of gradual dehydration and their intake increases the function of the heart, thus accelerating the heartbeat. Limiting your intake of these stimulants will help lower your resting heart rate in the long run.
Eat a healthy diet
A balanced diet rich in vegetables, fruits, nuts, lean proteins, and legumes contributes to better overall health and heart health. In addition, foods rich in healthy fats and antioxidants, as well as supplements that also provide them to the body, help lower blood pressure by facilitating the heartbeat. Learn to eat healthy!
Walk outdoors
People who live in an environment surrounded by nature frequently take walks through parks and forests , they also go hiking in the mountains . This activity helps to have ideal stress levels. For this reason, people who take walks outdoors do not see their resting heart rate altered.
Maintain a healthy body weight
Being overweight has many negative factors in human health. One of them is an increase in resting heart rate, since the extra kilos increase the pressure on the heart and on the rest of the body.
Get adequate sleep hours
If you want to know how to lower your heart rate due to anxiety or for any other reason, we point out that respecting adequate rest has a positive influence on health . Chronic lack of sleep increases the stress accumulated on a daily basis, both in the heart and in the rest of the body's parts. It is recommended to sleep between 7 and 9 hours each night in adults.
Seek psychological counseling
If you have high heart rates and you don't know how to lower them because you have already resorted to all the techniques, we point out that asking for psychological help will also have a positive impact on your heart rate. Hiring a service of this type to overcome mental health conditions or traumatic experiences helps in this regard, since these setbacks affect brain activity. These emotional or mental problems prevent calmly facing daily stress and certain activities, thus accelerating the pulse. So, seek advice to overcome them.
Reduce major sources of stress
Work, financial burdens or the responsibility of caring for a dependent family member creates considerable stress, causing the heart to work at a higher rate. Finding alternatives and delegating functions to people you trust will help reduce or eliminate the main sources of stress.
Perform relaxation techniques
There are activities to increase mindfulness and self-awareness , such as guided imagery and meditation. The regular practice of these relaxation techniques helps to reduce stress and, therefore, to lower the heart rate at rest.
