Tricks to Lower Your Pulse

A pulse rate measures how hard your heart is working to pump blood to your body. A heart rate that is consistently elevated puts a lot of stress on your body and heightens your risk of heart attacks later in life. It's important to become familiar with your pulse rate and ways to manage it. There are many methods of lowering a pulse, including staying in shape, choosing the right foods and coping with stress.

Measure Your Pulse Accurately

• To measure your pulse rate, count the number of beats in 10 seconds, then multiply by six.

  To measure your pulse, place the tips of two fingers to the side of your neck, just beneath your jaw line. When you feel your pulse, count how many times it beats in 10 seconds and multiply that number by six. That's the Mayo Clinic's recommended way of finding your heart rate per minute. For most adults, the Mayo Clinic says, this number will be 40 to 100 beats per minute. If yours is on the high side, there are ways to lower it. All of these methods will contribute to maintaining a healthy weight, which is itself a method of lowering a pulse rate. Consult with your doctor before embarking on any major lifestyle changes or if your heart rate is consistently high.

Exercise for Cardiovascular Health

• Exercise keeps your heart healthy.

  Exercise is a big factor in heart health, according to the American Heart Association. The association recommends at least 150 minutes per week of moderate exercise or 75 minutes of vigorous exercise. Aerobic exercise will keep your heart healthy and improve its capabilities, whether you are at rest or active.

Choosing the Right Foods

• Avocados are a source of monounsaturated fats, which can reduce bad cholesterol levels.

  Choosing the right foods can also help lower your pulse rate, according to the American Heart Association. Fats are a major factor in blocking arteries, which makes your heart work harder to push blood through. However, not all fats are created equal. Monounsaturated fats and polyunsaturated fats, found in such sources as vegetable oils, avocados, nuts and seeds, can help reduce bad cholesterol levels in blood, while saturated fats and trans fats, which come mainly from meat, cheese and fried foods, are likely to add cholesterol.

Learn to Manage Stress

• Yoga and other relaxation techniques can reduce stress and the workload on the heart.

  Stressful situations cause pulse rates to skyrocket, and constant stress keeps it elevated. Although it is difficult to avoid all stressful situations, we can learn to manage how we react to them. Pay attention to what causes you stress and what you can do to minimize its effect on your body. Yoga and massage are two popular ways to reduce stress.