February is National Heart Health Month, so there's no better time to raise awareness about cardiovascular wellbeing and encourage individuals to adopt heart healthy habits. A healthy heart rate is crucial for overall cardiovascular health as it sets the pace for how efficiently your heart functions. Follow along as we discuss several strategies to help you achieve and maintain a stronger heart.
Regular exercise strengthens the heart muscle, improves blood circulation, and helps to maintain a healthy weight. The American Heart Association recommends at least 150 minutes of moderately intense aerobic activity per week, like speed walking, cycling, or swimming. This level of activity can help lower your resting heart rate over time.
Good cardiovascular health stems from a nutritious diet. Consuming a balanced diet of fruits, vegetables, whole grains, lean proteins, and healthy fats keeps your heart in good shape by maintaining healthy cholesterol levels and blood pressure. Foods high in omega-3 fatty acids, like salmon and flaxseeds, may also support a healthy heart rate. You'll want to limit your intake of saturated fats, trans fats, sodium, and added sugars.
Don't forget to hydrate with (and without) all that nutritious food. Dehydration can cause the heart to pump and work harder, speeding up your heart rate. Make sure you drink enough water throughout the day, especially when spending time exercising or out in warm weather.
Chronic stress may contribute to an increased heart rate, elevated blood pressure, heart disease, and obesity, according to a study by the National Heart, Lung, and Blood Institute. Try practicing stress reduction techniques like mindfulness, meditation, intentional breathing, yoga, or other relaxing and fulfilling hobbies to manage stress levels. When you are calm and steady, your heart tends to be, too.
Adequate sleep is essential for a healthy heart rate. During non-REM sleep, you heart rate slows down and your blood pressure drops, allowing your heart to relax. Aim for at least 7 hours of quality sleep per night. If you struggle falling or staying asleep, natural light exposure, minimal screen time before bed, and a cool, dark sleeping environment might help.
Smoking and excessive alcohol consumption can elevate your heart rate and increase the risk of heart disease over time. Quitting smoking and moderating alcohol intake can significantly improve your cardiovascular health. Of course, we recognize that quitting or reducing these things is often easier said than done. There's no shame in seeking help — ask your healthcare provider for resources and tips.
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Incorporating these strategies into your daily routine can help you reach and maintain a healthy heart rate, improving your overall cardiovascular health. Even small, consistent changes can lead to significant long term benefits. For help getting started, schedule an appointment with the KindlyMD Care Team today.
