Slow down your heart rate with swimming, autogenic training and green tea

A heart attack is not only caused by high blood pressure, but also by an excessively high heart rate. Disabled people can do a number of things with it.

Heart attack, heart failure and arteriosclerosis: According to German Heart Foundation among the most common causes of death in Germany. High blood pressure is often to blame. But an increased pulse can also be a trigger for such dire consequences as sudden cardiac death.

Fortunately, there are a few things anyone can do to stop a racing heart. To avoid the absolute worst-case scenario, sufferers can take preventive measures in a variety of situations: starting with a healthy diet, through getting enough exercise, to proper relaxation.

Persistently elevated heart rate: A resting heart rate of 60 to 90 beats is considered normal

To find out if 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 German Heart Foundation. The best way to do this is to put a finger on the aorta of the wrist or neck, for example, while sitting, and count the beats there for a minute.

Palpitations can be quite dangerous for those affected.

© Andriy Popov/IMAGO

In general, the pulse is considered to be accelerated to more than 100 beats per minute. This is the case with healthy people, for example, when walking slowly. However, if a person at rest reaches a higher value, it is called palpitations, also called “tachycardia”. In this case, it is absolutely recommended to consult a doctor. Because such an increased pulse can permanently overload the heart and, in the worst case, lead to cardiac death.

A healthy heart through sports – endurance sports lower resting heart rate

However, it should be noted that some factors, such as age, can affect heart rate. For example, children have a faster resting heart rate than adults. Excitement can also cause an increase in heart rate – as can a person’s physical condition: In people with an increased resting heart rate, poor physical condition may be the cause of this condition.

With the right methods, you can exercise not only the muscles, but also the heart. Endurance sports have a positive effect on heart health when performed correctly. The following sports are ideal:

  • Run
  • Ride a bike
  • Swim

    Nordic Walking

  • Tour

These ensure that the heart continuously pumps blood through our veins and is strengthened in the process. But be careful: it should not be overdone. Inexperienced people should start slowly and gradually approach it, otherwise cardiac arrhythmia may occur. Experts advise to exercise at least three times a week. In this way, the resting heart rate can be reduced by up to ten beats in a short period of time.

Healthy eating in everyday life: This can make your heart stronger

The easiest way to incorporate it into your daily life is probably to eat a balanced and healthy diet. This can ultimately have extremely positive effects on the cardiovascular system. For example, some selected foods can lower blood pressure and heart rate:

  • oatmeal
  • whole grain products
  • Fatty sea fish such as salmon, mackerel or tuna
  • Cinnamon
  • 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 your everyday life.

Ten foods that lower blood pressure

Watercress as a healthy spice: If you use herbs and spices, you can soften dishes without using table salt. Basil, coriander, curry, ginger, thyme, etc. are also part of a balanced diet. Turmeric in particular is said to reduce cholesterol and thus prevent the development of cardiovascular diseases. © dpa/Patrick Pleul
Bananas are high in potassium and low in sodium, making them a real heart booster.  Other fruits and dried fruits are also high-potassium, low-sodium foods and therefore suitable for a healthy diet.
Bananas are high in potassium and low in sodium, making them a real heart booster. Other fruits, such as apples and dried fruit, are also high potassium and low sodium foods, making them suitable for a healthy diet. © Frank Leonhardt/dpa
Whether low blood levels of vitamin C promote heart disease is debated.  Citrus fruits such as lemons, oranges and other fruits such as papaya are particularly high in vitamin C. It is said to strengthen blood vessels, protect against oxidative stress and prevent cholesterol absorption.
Whether low blood levels of vitamin C promote heart disease is debated. Citrus fruits such as lemons, oranges and other fruits such as papaya are particularly high in vitamin C. It is said to strengthen blood vessels, protect against oxidative stress and prevent cholesterol absorption. © Susann Prautsch/dpa
Leafy greens like spinach contain antioxidants, fiber and healthy fats that help protect arteries.  Broccoli is also a real health booster with vitamins C, E, potassium, calcium and fiber – all important for a healthy heart.
Leafy greens like spinach contain antioxidants, fiber and healthy fats that help protect arteries. Broccoli is also a real health booster with vitamins C, E, potassium, calcium and fiber – all important for a healthy heart. © Jens Kalaene/dpa
Dark chocolate (it should contain at least 70 percent cocoa) contains flavonoids and other compounds that have a positive effect on cholesterol levels. There’s a catch: chocolate is high in sugar and unhealthy fat, so it shouldn’t be eaten in large quantities. Raw cacao is a healthy alternative.
Flavonoids and other compounds of plant origin that have a positive effect on cholesterol levels are found in dark chocolate (it should contain at least 70 percent cocoa). There’s a catch: chocolate is high in sugar and unhealthy fat, so it shouldn’t be eaten in large quantities. Raw cacao is a healthy alternative. © Oliver Berg/dpa
Omega-3 fatty acids are said to increase good cholesterol, reduce inflammation in the body, and reduce the risk of heart disease. It is abundant in marine fish such as trout, mackerel, salmon and sardines. Seeds such as chia and sesame are also good sources of omega-3.
Omega-3 fatty acids are said to increase good cholesterol, reduce inflammation in the body, and reduce the risk of heart disease. It is abundant in marine fish such as trout, mackerel, salmon and sardines. Seeds such as chia and sesame are also good sources of omega-3. © Daniel Bockwoldt/dpa
Frequent consumption of fiber reduces the risk of cardiovascular diseases. Legumes such as lentils and beans provide a lot of fiber, but also whole grains, cereals such as amaranth and spelt, fruits and vegetables.
Frequent consumption of fiber reduces the risk of cardiovascular diseases. Legumes such as lentils and beans provide a lot of fiber, but also whole grains, cereals such as amaranth and spelt, fruits and vegetables. © Andreas Gebert/dpa
Blueberries provide many antioxidants that protect cells and therefore blood vessels. That is why they are said to have a beneficial effect on the heart. Other berries also have this effect.
Blueberries provide many antioxidants that protect cells and therefore blood vessels. That is why they are said to have a beneficial effect on the heart. Other berries also have this effect. © Mohssen Assanimoghaddam/dpa
Garlic acts as a means of lowering blood pressure and cholesterol, thereby preventing cardiovascular disease.
Garlic acts as a means of lowering blood pressure and cholesterol, thereby preventing cardiovascular disease. © Sven Hoppe/dpa
Nuts contain healthy fats and fiber, making them a perfect part of a heart-healthy diet.
Nuts contain healthy fats and fiber, making them a perfect part of a heart-healthy diet. © Gregor Fischer/dpa

Proper relaxation ensures a healthy heart

If you want to spend less time on sports, you can also find relaxation methods to calm your racing heart. Through meditation, for example, the heart rate can be consciously reduced. The main thing is to let go and listen to yourself. Some exercises that make this possible can be found, for example, in the following methods:

  • autogenic training
  • Yoga
  • breathing exercises
  • Qi Gong

Ultimately, everyone should decide for themselves which measures suit them best. A healthy average in all three different areas of life is definitely recommended. In general, if you have a calm resting heart rate, you have a good chance of living a longer life like him North German broadcasting (GDR).

By the way: If you measure your resting heart rate every day, you can also quickly determine whether you are at risk of catching a cold. Even two beats above normal indicates that the immune system is currently fighting pathogens. On days like this, it’s better to take it easy: This means less intense sports and lots of vitamins.

This article contains only general information on the relevant health topic and is therefore not intended for self-diagnosis, treatment or medication. In no case does it replace a doctor’s visit. Unfortunately, our editors are not authorized to answer individual questions regarding clinical images.

Rubriklistenbild: © Andriy Popov/IMAGO

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