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Tips to Keep Your Heart Rate Under Check

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An individual’s heart rate is the number of heartbeats experienced per minute, also known as pulse rate. A resting heart rate at a low level is a good sign of a healthy heart and body. Normal heart rate ranges from 60 to 100 bpm (beats per minute). You need to check your pulse to measure your heart rate. A healthy heart and healthy weight are essential for healthy living and are beneficial for your well-being.

A rapid or fast heart rate needs to be checked and treated as it increases the risk of heart attack, cardiovascular disease, and stroke. The heart rate keeps fluctuating throughout the day, depending on the activities performed by an individual. Regular activities, such as walking, sitting, and lying down, require different amounts of energy and effort, causing the heart to beat faster. When a person’s heart rate falls outside the normal range, it signifies a severe health issue.

What are the symptoms of change in heart rate?

increased heart rates is

  • Dizziness
  • Irregular heartbeat
  • Chest pain
  • Fatigue
  • Tiredness
  • Shortness of breath.

When to see a doctor?

Thus, if you are suffering from any of the symptoms or complications mentioned above, you should immediately consult your doctor and get the next step in place.


Call 1860-500-1066 to book an appointment.

What are the causes of change in heart rate?

Some of the common causes of a change in heart rate are as follows:

  • Weather. Humidity or high temperature leads to a rise in the body’s heart rate to make itself cool down.
  • Exercise. Physical activity leads to an increase in heart rate as it has to deliver oxygen to all the muscle cells quickly. The increasing heart rate would depend on the amount of strain the body takes during the exercise.
  • Emotional stress. Being overwhelmed or upset can cause stress, thereby raising the heart rate.
  • Rapidly changing body position. Fast and frequent positional changes of the body position can increase the heart rate. For instance, standing up quickly would also increase the heart rate.
  • Hormonal changes. Changes or fluctuations in hormonal levels would temporarily affect the heart rate resulting in rapid pulse rate.
  • Prescription drugs. Some drugs can elevate the heart rate temporarily.
  • Fright. Fear is one of the extreme forms of stress that leads to an increase in the heart rate

What are the risk factors that influence heart rate?

  • Age. Elderly people are more susceptible to suffer from increased heart rate.
  • Medication. Depending on your regular medications, your heart rate can fluctuate , either increase or decrease.
  • Fitness levels. Physical exertion in the form of strenuous exercises can influence the heart rate with unfit people having higher heart rates when they exercise .
  • Obesity. People who are obese are more prone  to suffer from fluctuating heart rate.
  • Smoking. Smoking affects the heart rate of an individual.
  • Emotions. Anxiety and emotions play a role in increasing the heart rate.

What are the treatment options for an irregular heart rate?

Some of the treatment options that may help to prevent and manage heart rate are:

  • Catheter ablation. This treatment option is used when an extra electrical pathway leads to an increased heart rate.
  • Medications.Heart medications such as beta-blockers or calcium channel blockers may help to prevent rapid pulse rate.
  • Pacemaker.Some types of heart issues can be treated by a pacemaker.
  • Surgery. In some cases, heart surgery is also required to treat heart rate  disorders.

What are the complications with a high heart rate?

When your heart beats fast, it may not provide or pump enough blood to different parts of the body. This may affect the tissues, organs, and cells of the body and lead to some severe complications such as

  • Low physical fitness
  • Weakness
  • Low blood pressure
  • Chest pain
  • Obesity
  • Low energy levels
  • Low blood circulation
  • Heart failure
  • Discomfort in breathing
  • Stroke

What preventive measures can be taken to maintain the heart rate?

Some preventive measures that can help prevent an irregular heartbeat are

  • Reduce the consumption of caffeine and alcohol . You should restrict or consume moderate amounts of caffeine, i.e., coffee.
  • No smoking. You should break the habit of smoking. Consult your doctor if you are willing  to quit smoking.
  • Maintain blood pressure levels. You should make some lifestyle changes that include redued salt intake  and a balanced nutritious diet .
  • Regular exercise and diet. To keep your heart healthy, you should have healthy food and exercise regularly.

What diet should be followed to avoid irregular heartbeat?

Some of the steps to keep your heart healthy are annual check-up, no smoking, regular exercise, and walking. All of these steps positively impact heart health. However, one of the simplest lifestyle changes that can benefit your heart health is to keep a check on what you eat,how much you eat and when you eat. Including healthy food in the diet is one of the most beneficial and quick ways to achieve a normal heart rate and improve an individual’s overall health.

The Centers for Disease Control and Prevention (CDC) has analyzed that food rich in fat ,  , cholesterol, and sodium, is bad for your heart. Below mentioned are some of the best foods that ensure a robust and healthy heart:

  • Whole grains. Whole grains are the  crucial part of a balanced and healthy diet and offer many health benefits. A whole grains diet reduces cholesterol, blood sugar levels, and blood pressure levels , resulting in a healthier heart and thus a normal heart rate . Daily consumption of whole grains also reduces the risk of type 2 diabetes, heart disease, stroke,
  • Green, leafy vegetables and fruits. Green and leafy vegetables are a rich source of vitamin K1 and are beneficial for cardiovascular health. Eating foods rich in vitamin K1 protects you from a high heart rate and an enlarged heart. Green vegetables and fruits are low-fat food items and contain soluble fiber, which helps lower cholesterol and high blood pressure. It has been observed that eating 10 servings of vegetables and fruits reduces heart disease risk by around 28% and the risk of premature death by more than 30%. Fruits and vegetables such as apples, citrus fruits, green beans, leafy green vegetables, and peppers show the best heart benefits. Besides, blueberries also help to improve heart health, as they are high in anthocyanins. Blueberries also decrease blood pressure and improve blood vessel function that reduces the risk of cardiovascular diseases.
  • Omega-3 fatty acids.  Omega-3s are healthy fats that are sourced from fish and plant food. Omega-3 fatty acids are the best foods to lower heart rate and minimize the risk of cardiac arrest. There are three main types of omega-3 that include alpha-linolenic acid (ALA) found in plant oils; docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are found in fish like mackerel, tuna, and salmon. Omega-3 fatty acid products reduce the risk of irregular heartbeats and slow down the build-up of plaque in arteries. The other food items that include omega-3 fatty acids are chia seeds, flaxseeds, tofu, walnuts, almonds, hazelnuts, and others like olives, olive oil, and avocado.


Globally, it is reported that heart disease is one of the leading causes of death. Heart rate plays a vital role in the overall health of an individual. The normal range for the resting heart rate, i.e., between 60-72 heartbeats per minute.

Frequently Asked Questions

  1. How do you measure the heart rate?

Ans: One of the simplest and easiest ways to measure your heart rate is to count the number of pulses felt per minute. With technological advancements, several commercially available devices, such as watches, help you monitor your heart rate constantly .

  1. What kind of exercises will help to boost heart health?

Ans: Physical activity is one of the key aspects to maintain healthy heart. Different types of exercises can help to maintain the health of the heart. Some of the exercises that would benefit your heart are aerobic exercise, resistance training, flexibility, training, and balancing.

  1. What is the average heart rate range?

Ans: The average range of healthy heart rate would change as per the age and vary from person to person

Verified By Dr Tripti Deb
MD, DNB, FACC, FICRF, FESC, Senior Interventional - Cardiologist, Apollo Hospitals, Jubilee Hills, Hyderabad
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