Adults should have a heart rate between 70 and 75 beats per minute. Everybody occasionally experiences an excessively high heart rate, which is usually not harmful. However, it can occasionally lead to life-threatening heart issues. With easy at-home treatments, we can lower the elevated pulse.
What is a pulse?
Heart rate, or pulse, is one of the most important parameters, along with blood pressure, for determining the health of your heart.
The pulse is the heart rate in beats per minute. It is possible to check it with a heart rate monitor or by placing your fingers on your neck or wrist.
The resting pulse is an especially important parameter because it describes the work of the heart when it is at rest and nothing disturbs it. A high resting heart rate should raise an alarm.
What is the correct pulse?
A normal adult heart rate should be between 70 and 75 beats per minute. However, it is assumed that an adult’s normal heart rate ranges between 60 and 100 beats per minute. Tachycardia, or an abnormally fast heartbeat, is defined as more than 100 beats per minute. It is best to measure your heart rate after resting or first thing in the morning.
How to lower your heart rate at home?
If you feel your heart beating dangerously fast due to stress, fear, or drinking too much coffee, try one of these home remedies:
- Breathe deeply. Get some fresh air by opening a window. Take a deep breath, hold it in your lungs for a few seconds, and then exhale slowly. This action should be repeated several times.
- Drink a glass of cold water, preferably non-carbonated. Drinking sparkling water quickly can result in unpleasant side effects such as burping, but in a crisis, any will suffice.
- Contract your abdominal muscles (just like when you have a bowel movement). Please hold on for a few seconds.
- If your high heart rate is caused by stress, try to relax and redirect your attention to other activities.
Consult your doctor if your results consistently deviate from the norm. A persistently elevated heart rate can be the first indication of a developing disease. Regardless of what the specialist recommends, establish healthy habits that will return your heart to normal.
To lower your pulse permanently, follow these simple rules:
- Every day, engage in moderate physical activity. People who exercise regularly have a lower resting heart rate. The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic exercise per week or 75 minutes of vigorous activity per week.
- Eat healthily. Choose wholegrain cereals (bread, pasta), thick groats, healthy fats, lean meat and dairy products, as well as fresh vegetables and fruits. Limit your intake of salt and sugar. Remember to drink plenty of water!
- Give up drugs. Quit smoking, reduce alcohol consumption.
What causes an accelerated heart rate?
A high resting heart rate frequently indicates poor physical condition as a result of a sedentary lifestyle and a lack of exercise. If your pulse rate is consistently higher than normal, you are at risk of developing serious diseases. A fast heart rate is a risk factor for heart attack and stroke. It can also refer to medical issues such as hyperthyroidism, anaemia, hypoglycemia, or dehydration. A pulse rate that is higher than normal can occur as a result of a fever, stress, physical exertion, or the consumption of alcohol or caffeine.
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