A Comprehensive Guide of Foods that Lower Heart Rate Quickly

Who doesn't want a healthy heart and to live a long healthy life? Everyone wants to be in optimal health. It is well-known that in order to be healthy, you need to eat right. Eating nutritious food is great for your heart health and your overall well-being. If a high heart rate is one of your primary health concerns, welcome! Read this article to learn about essential dietary modifications that you can make to lower your heart rate quickly and in the long run!

Risks Associated With High Heart Rate

If you have a high rate, you may be at risk for several illnesses. You may be more prone to experiencing heart attacks, cardiovascular diseases, and stroke. All of this can lead to shorter life expectancy too.

Importance of Having Low Heart Rate

Depending on your activity level in a day, an individual's heart rate changes throughout the day. However, these fluctuations do not have any effect on one's resting heart rate. In this article, a high heart rate refers to people who have high resting heart rates. If your heart rate at rest is very high (greater than 60-90 beats/minute), it may be an indication of poor health.

If you have a normal heart rate (60-90 beats/ minute), it means that your health may be absolutely fine. Having a normal heart rate may lower your chances of experiencing heart health issues such as heart attack, high blood pressure, or strokes. That is why it is important for people to have normal heart rates.

The kind of lifestyle you lead, especially habits such as food habits, exercising, genetics, etc, can all play regulatory roles in determining and maintaining your heart rate and heart health. Healthy food choices are the simplest ways to maintain a normal resting heart rate.

List of Foods that Lower Heart Rate Quickly

One of the simplest and most effective ways of lowering one's heart rate is by making dietary modifications. The kind of food you eat plays a huge role in determining your general health. The same logic applies to your heart health. Here is a list of food groups that can help regulate and lower your heart rate, reduce and prevent heart diseases and impact the longevity of your life:

1. Omega-3 Fatty Acids

You might be a little confused about how fatty acids can help reduce your heart rate. You may be thinking, this is a source of fat after all. Well, the thing is that omega-3 Fatty acids are healthy fats. They are good for your heart. Omega-3 Fatty acids are present in fish as well as plant foods. This is one of the food groups you can consume to lower your heart rate. There are 3 types of these fatty acids: ALA (alpha-linolenic acid), DHA (docosahexaenoic acid), and EPA (eicosapentaenoic acid). Fatty fishes like salmon and tuna are a great source of these healthy fats. When it comes to plant-based foods, there are a lot of options. Avocadoes, olive oil, olives, flaxseeds, soybeans, chia seeds, and tofu. Among nuts, consume macadamia nuts, walnuts, pecans, hazelnuts, and almonds.

1. Green Vegetables

Green vegetables are rich sources of an essential vitamin called K1. You can consider K1 to be a protector of your heart. Cardiovascular health is largely governed by the quantity of vitamin K1 you consume on a daily basis. Some green vegetables that you can consider adding to your diet and consuming on a daily basis are green beans, cruciferous vegetables such as broccoli, Brussel sprouts, and cauliflower. Peppers are also a great source of vitamin K1. Green vegetables are low in calories so if you wish to lose weight, these vegetables will help you stay in a calorie deficit too!

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1. Fruits

One of the best fruits you can consume to keep your heart rate under check is blueberries. Blueberries are rich in anthocyanins. Anthocyanin is a phytochemical. This phytochemical is responsible for the deep blue color of blueberries. Research has shown that anthocyanins are great at maintaining optimal heart health and lowering heart rate. Blueberries improve the function of blood vessels, lower blood pressure, and lower the chances of cardiovascular diseases. Apart from blueberries, you can also consume citrus fruits such as oranges, grapefruit, pineapples, kiwi, tomato, strawberry; pears and apples are also good options.

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1. Leafy Greens

As mentioned earlier, green vegetables are great for a lower heart rate. Green leafy vegetables play a vital role in regulating heart rate because green vegetables are one of the best sources of vitamin K1. Consider adding leafy vegetables such as kale, spinach, cabbage, Arugula, bok choy, watercress, and collards to your daily diet. Research has shown the positive effect of having 10 servings of vegetables and fruits every day on heart health and heart rate. Fruits, leafy greens, and green vegetables are all low-calorie options. They are also low-fat food sources.

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1. Whole Grains

If you wish to modify your diet to make it heart-healthy, don't waste any time. Just go and buy whole grains. Whole grains offer a plethora of health benefits, one of the most prominent ones being cardiovascular health. Multiple research studies conducted on the effect of consuming whole grains on heart health have shown that the addition of whole grains to one's diet can regulate blood pressure, reduce cholesterol, and control blood sugar levels. Apart from these benefits, whole grain consumption can also lower your chances of stroke, heart disease, and type 2 diabetes. Whole grains are great for making you feel and stay satiated for a longer period of time so that you don't end up consuming extra calories through snacking. Choose whole wheat flour over white flour that is heavily refined. Incorporate oatmeal, bulgur, barley, whole-wheat pasta, millet, buckwheat, and brown rice into your everyday diet.

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Now it's time you take charge of your overall health as well as well-being. Go right ahead and buy heart-healthy food products to keep up your health! Make these healthy choices to keep your heart rate under control. Your body and your heart will both thank you!

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