11 ways to lower your heart rate long-term! Check your heart rate first

Heart rate refers to the number of times a normal person’s heart beats per minute in a quiet state, also called resting heart rate. A lower heart rate at rest usually indicates good health. In this article, you’ll learn how to measure your heart rate, discuss the ideal heart rate range, and ways to lower your heart rate both immediately and long-term.

The easiest way to check your pulse is to place your index and middle fingers side by side on your neck, just below your jawbone. Count how many heartbeats occur within 60 seconds. Some people can also feel their pulse on the inside of their wrist. It might be easier to count the number of heartbeats that occur in 30 seconds, then multiply the result by 2.

It is best to measure your pulse after a long rest, such as when you first wake up in the morning and count your heartbeats while still lying in bed.

11 ways to lower your heart rate

Many lifestyle habits can help lower resting heart rate over the long term and can also improve a person’s ability to maintain a healthy heart rate during periods of physical activity and stress. The following tips may help lower your heart rate long-term:

1. Exercise: The easiest and most effective way to achieve a sustained lower heart rate is to exercise regularly.

2. Stay hydrated: When the body is dehydrated, the heart has to work harder to stabilize blood flow. Drink more sugar-free and caffeine-free beverages every day, such as water and herbal teas.

3. Limit the intake of stimulants such as caffeine and nicotine: Stimulants can cause dehydration and increase the workload of the heart.

4. Limit alcohol intake: Most alcohol dehydrates the body. Alcohol is also a toxin and the body has to work harder to process and remove it.

5. Eat a healthy, balanced diet : Eating a diet rich in fruits, vegetables, lean protein, nuts, and legumes can help improve heart health as well as overall health. Foods and supplements rich in antioxidants and healthy fats can lower blood pressure and make it easier for the heart to pump. Heart-healthy nutrients include:

●Omega-3 fatty acids are found in fish, lean meat, nuts, grains and legumes

●Phenol (moderate amount), more in tea, coffee and red wine

●Vitamin A, found in most green leafy vegetables

●Dietary fiber, found in whole grains, nuts, legumes and most fruits and vegetables

●Vitamin C is found in citrus fruits, green leafy vegetables and bean sprouts.

6. Get enough sleep: Chronic lack of sleep puts stress on the entire body, including the heart. Most adults sleep between 7 and 9 hours a night.

7. Maintain a healthy weight: Extra weight can also put stress on the body and heart.

8. Reduce or address numerous sources of chronic stress: Stress caused by work, caring for family, or financial burdens all make the heart and other parts of the body work harder to maintain normal rhythm and flow.

9. Seek counseling or psychological services: Traumatic experiences, grief, and certain mental health conditions are stressful on the body and can affect brain chemistry, making it difficult for people to cope with daily activities and stress.

10. Get outdoors: Studies show that people who spend more time in nature, even walking in the woods or parks, tend to be happier and less stressed than those who don’t.

11. Practice relaxation techniques: Activities that increase self-awareness and mindfulness, such as meditation, can help reduce stress when practiced regularly.