Fast heartbeat is a factor to predict the risk of heart disease. It indicates that the heart works hard to supply blood to the body due to any underlying pathology. Normal heart rate is between 70 to 100 beats per minute. Above 100 beats means tachycardia (faster heart rate). You can prevent your heart from overload by keeping a healthy heart rate. Heart problems are the no.1 leading cause of death and for maintaining a healthy heart rate, you should follow the following 5 ways.
Increase Physical Activity
Exercise lowers the heart rate. A lower resting heart rate is a key factor in a healthy heart. A low heart rate doesn’t bother the heart to work hard. The heart is made up of muscles and exercise strengthens the heart. Aerobic exercises, resistance training and stretching are major exercises to maintain a good heart rate. Heart rate reduces the blood pressure which ultimately reduces the cardiac workload or pumping and so this way heart beats in a normal rhythm.
The more your weight is the more the heart pump to supply blood to the body and the heart rate becomes faster in this way. So for lowering your resting heart rate you must need to maintain a healthy weight. A good diet and regular exercise help in maintaining a good healthy weight. BMI is the combination of weight and height, which can predict the risk of heart problems due to weight.
Get Enough Potassium
Low potassium levels cause the heart to beat faster, so get potassium-rich foods to maintain your heart rate. If your heart starts beating abnormally then you must know that it’s a sign of not getting enough potassium. Tomatoes, potatoes, dark green leafy vegetables and avocado are all potassium-rich supplements. Potassium helps to control the electrical signals of the myocardium (middle layer of the heart). A low level of potassium is dangerous to the heart because it causes tachycardia, so it’s mandatory to maintain potassium levels to keep the heart rate at a normal pace.
Omega 3 Fatty acid
Oily fish like salmon contains omega 3 fatty acids which lower the heart rate and maintains a good healthy heart rate. Omega 3 fatty acids decrease the risk of sudden cardiac death whose major risk factor is increased heart rate. Omega 3 fatty acid also lowers cholesterol levels and provides good health to the heart. There are also medications available by name of omega 3 fish oil that you can buy easily from a pharmacy and add to your normal routine supplements.
Stress is also a leading cause of many heart diseases. Have you ever noticed that whenever you are tensed or stressed your heart beats faster? So stress also cause the heart to beat faster than normal and sometimes severe anxiety can cause panic attacks and heart attack, so you have to deal with your stress in a smooth way to keep your heart rate at a normal pace. For stress reduction, you must do deep breathing, yoga, meditation, exercise and a nature walk. There are many stress-relieving techniques you should follow for better heart health.
Heart rate is the speed of the heartbeat measured by the number of contractions of the heart per minute to supply blood to the body. When it gets abnormal, then it increases the risk for heart disease. So keeping the heart rate in a normal rhythm is mandatory to prevent heart diseases. And above mentioned 5 ways are the simple steps for a healthy heart rate.