Swimming, autogenic training and green tea: which helps to lower the heart rate
Created: 11/13/2022, 7:00 p.m
By: Natalie Hull-Dichsel, Michaela Ebert
A heart attack is not only triggered by high blood pressure, but also by a heart rate that is too high.
There are a number of things those affected can do about it.
Heart attack, cardiac insufficiency and arteriosclerosis: According to the German Heart Foundation
, these cardiovascular diseases are
among the most common causes of death in Germans.
High blood pressure is often responsible for this.
But an increased pulse can also be the trigger for such dire consequences as sudden cardiac death.
Luckily, there are a few things anyone can do to stop a racing heart.
So that the absolute worst-case scenario does not occur, those affected can take preventive measures in a wide variety of situations: starting with a healthy diet, through sufficient exercise to the right relaxation.
Permanently elevated heart rate: A resting heart rate of 60 to 90 beats is considered normal
In order to find out whether you are suffering from an increased heart rate, it is worth measuring your own resting heart rate.
The normal value for a healthy person is around 60 to 90 beats per minute and, as the name suggests, is measured during physical rest, according to the
German Heart Foundation
.
The best way to do this is to place your finger on the aorta of your wrist or neck, for example while sitting, and count the beats there for a minute.
Heart palpitations can be quite dangerous for those affected.
© Andriy Popov/IMAGO
In general, the pulse is considered accelerated at over 100 heartbeats per minute.
This is the case in healthy people, for example, when walking slowly.
However, if one gets to a higher value while resting, one speaks of heart palpitations, also called "tachycardia".
In this case, it is advised to consult a doctor without fail.
Because such an increased pulse can permanently overload the heart and, in the worst case, lead to cardiac death.
A healthy heart through sport - endurance sport lowers the resting heart rate
However, it should be noted that some factors can influence the pulse rate, such as age for example.
For example, children have a faster resting heart rate than adults.
Excitement can also cause the heart rate to rise - as can a person's physical condition: In people with an elevated resting heart rate, poor physical condition could be the reason for the condition.
After all, not only the muscles but also the heart can be trained with the right methods.
Endurance sports have a positive effect on heart health if done correctly.
The following sports are ideal:
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To run
To go biking
Swimming
Nordic walking
Hike
These ensure that the heart continuously pumps blood through our veins and is strengthened in the process.
But beware: it should not be overdone.
Inexperienced people should start slowly and gradually approach it, otherwise cardiac arrhythmias can result.
Experts advise exercising at least three times a week.
In this way, the resting heart rate can be reduced by up to ten beats within a short period of time.
Healthy eating in everyday life: With this you can strengthen your heart
The easiest way to integrate into everyday life is probably a balanced and healthy diet.
This can ultimately have extremely positive effects on the cardiovascular system.
With some selected foods, for example, blood pressure and heart rate can be reduced:
oatmeal
whole grain products
Fatty sea fish such as salmon, mackerel or tuna
Cinammon
Green tea
On the other hand, the consumption of too much sugar, fast food and too little fruit should be avoided.
Merkur.de reveals how you can manage to eat more vegetables in everyday life.
Ten blood pressure lowering foods
View photo gallery
Proper relaxation ensures a healthy heart
If you want to spend less time doing sports, you can also find some relaxation methods to calm a racing heart.
Through meditation, for example, the pulse can be lowered mindfully.
The main thing is to let go and listen to yourself.
Some exercises that allow this can be found, for example, in the following methods:
autogenic training
yoga
breathing exercises
Qigong
In the end, everyone should decide for themselves which measures suit them best.
A healthy average in all three different areas of life is definitely advisable.
In general, if you have a calm resting pulse, you have a good chance of living longer, as reported by the
North German Broadcasting Corporation
(NDR).
By the way: If you measure your resting heart rate every day, you can also determine more quickly whether a cold is imminent.
Even two beats above the normal value indicate that the immune system is currently struggling with pathogens.
On days like this, it's better to take it easy: That means less intense sport and lots of vitamins.
This article only contains general information on the respective health topic and is therefore not intended for self-diagnosis, treatment or medication. In no way does it replace a visit to the doctor. Unfortunately, our editors are not allowed to answer individual questions about clinical pictures.