Heart rate is often considered an essential indicator of overall heart health. It reflects how efficiently the heart pumps blood throughout the body.

Individuals with a well-functioning circulatory system generally have a lower resting heart rate, as their heart does not need to work as hard to distribute blood. However, in some cases, the heart may beat too rapidly. If left unaddressed, an excessively fast heart rate can lead to serious complications, including stroke and heart failure.

What is a Normal Heart Rate?

A normal heart rate varies from person to person. In adults, the typical resting heart rate ranges between 60 to 100 beats per minute (BPM).

However, heart rate fluctuations are normal and can be influenced by several factors, including activity level, gender, age, body position, and overall health status.

You can measure your heart rate manually using your fingers. Place your index and middle fingers on the opposite wrist, just below the base of the thumb. Then, count the number of beats for 15 seconds, then multiply by four to estimate your heart rate per minute.

Alternatively, you can check your pulse by placing your fingers on your neck, near the carotid artery.

For the most accurate reading, it is best to measure your heart rate in the morning after waking up. Repeating the measurement three times in a row can provide more precise results.

How Dangerous is Rapid Heart Rate?

A heart rate exceeding 100 beats per minute is classified as tachycardia. When the heart beats too fast, it struggles to pump blood efficiently, forcing the heart muscle to work harder and increasing oxygen demand.

This condition can cause symptoms such as chest pain, shortness of breath, dizziness or loss of consciousness, and general weakness. If left untreated, tachycardia can increase the risk of severe cardiovascular conditions, including heart failure, cardiac arrest, and stroke.

How to Lower a Rapid Heart Rate

A lower resting heart rate is often a sign of better cardiovascular health. Many athletes and individuals with an active lifestyle may have a heart rate below 60 BPM.

If your heart rate tends to be fast, consider the following methods to help slow it down:

Engage in Regular Physical Activities

Consistent physical activity strengthens heart health. According to the CDC, adults should aim for at least 150 minutes of moderate-intensity exercise per week. Simple activities like brisk walking for 30 minutes a day, five times a week can be beneficial.

Manage Stress Effectively

Stress can contribute to an increased heart rate. To help regulate it, try stress-relief techniques such as yoga, meditation, deep breathing exercises, journaling, or reading.

Adopt a Heart-Healthy Diet

Your dietary choices can influence heart rate. Consuming excessive salt may raise blood pressure and increase heart rate. If you are prone to a rapid heartbeat, it is advisable to limit high-sodium foods.

In addition to the lifestyle adjustments above, you can also support heart health by quitting smoking, reducing caffeine intake, drinking enough water, and getting sufficient sleep.

Heart rate fluctuations are normal and can vary based on age, activity level, and overall health status. However, a consistently fast heart rate may indicate an underlying health issue. If you experience persistent tachycardia, consult a doctor for proper evaluation and treatment.

Looking for more information about other diseases? Click here!