How to Lower Your Heart Rate

Ways to lower your heart rate

* Exercise regularly. Regular aerobic exercise such as walking, running, swimming, biking, or dancing helps promote cardiovascular health and strengthen the heart, which leads to a slower resting heart rate.

* Reduce stress. Chronic stress activates the sympathetic nervous system, which stimulates the heart to beat faster. Practice stress-reduction techniques, such as yoga, meditation, deep breathing, or spending time in nature.

* Lose weight if overweight or obese. Excess weight puts strain on the heart, causing it to work harder and pump faster. As you lose weight, your resting heart rate should naturally decrease.

* Choose a heart-healthy diet. A diet rich in fruits, vegetables, and whole grains has been associated with a lower heart rate. Limit unhealthy fats, such as saturated and trans fats, and avoid added sugars.

* Quit smoking. Smoking damages the heart and blood vessels and increases your risk of developing heart disease and other health problems. Quitting smoking can significantly improve cardiovascular health and lower your resting heart rate.

* Limit alcohol consumption. Excessive alcohol intake can temporarily raise your heart rate. Drink alcohol in moderation, or avoid it altogether if you have a heart condition.

* Get enough sleep. When you're sleep-deprived, your body releases stress hormones that can raise your heart rate. Aim for 7-8 hours of quality sleep each night.

* Monitor your blood pressure. High blood pressure can put extra strain on the heart, causing it to beat faster. If you have high blood pressure, work with your doctor to manage it.

* Consult your doctor. If your resting heart rate is consistently above 100 beats per minute or if you experience chest pain, shortness of breath, or fatigue, it's important to see your doctor. These symptoms may indicate an underlying heart condition.