An adult’s resting heart rate should be between 60 and 100 bps, but what can you do if yours is too high?

If your heart is beating faster than 100 bps when you’re at risk, you can be at risk of a lot of nasty side effects. These include dizziness, fatigue, and heart problems.

Fortunately, there are ways you can get your heart back into shape and keep your body happy and healthy for years to come! By slowing down your pulse, you’ll improve your heart health and increase your quality of life.

Read on for a complete guide on how to lower your heart rate.

Start Exercising Regularly

Moving more may sound counterproductive – after all, exercise increases your heart rate. But, a lack of exercise is the most frequent cause of a heart that’s beating too fast at rest. A sedentary lifestyle isn’t a healthy lifestyle.

On the other hand, the more exercise you do, the healthier your heart becomes! Your heart will become stronger, pumping more blood with each beat and reducing your heart rate. Exercise also reduces the risk of high blood pressure and has tons of other health benefits, making it a no-brainer.

The American Heart Association recommends 150 minutes of moderate-intensity aerobic exercise every week. Or, try 75 minutes of vigorous aerobic activity.

If you have pre-existing medical conditions, speak to your doctor before exercising.

How to Move More

If you’re wondering how you can exercise more, here are some tips:

  • Take a fast walk during your lunch break
  • Buy a stationary bicycle to use inside
  • Walk, run, or cycle to destinations instead of driving
  • Join an exercise class
  • Find an exercise buddy to work out with

Reduce Stress in Your Life

Anxiety and stress are known to put a strain on your heart. When looking at how to decrease your heart rate, reducing stress is a must.

Try to identify triggers that cause anxiety or stress and find ways to avoid them. For example, if you have to rush to work every morning, try getting up 10 minutes earlier.

You can also practice meditation. This is well-known for promoting feelings of calm, which could be just what your heart needs!

Avoid Nicotine and Caffeine

Both nicotine and caffeine are stimulants. This means that they increase your heart rate, even when at rest. If you’re concerned about your heart rate, try cutting back on both – or, even better, cut them out completely!

Replace caffeinated coffee with herbal teas or a simple glass of water. Staying hydrated helps your heart by thinning your blood, so this tip comes with two benefits! You’ll be more hydrated and free of caffeine.

If you’re smoking, seek advice on how to quit and do your body the biggest favor you can.

Focus on a Heart-Healthy Diet

If you’re trying to lower your heart rate BPM, think about what you’re eating. A diet that’s high in saturated fat and salt, and low in nutrients, is going to harm your heart. When your arteries become clogged, your heart has to work harder and your BPM increases.

Be conscious of not exceeding your recommended daily allowances. Also, increase foods that are high in nutrients to improve your heart health. These include:

  • Red peppers
  • Tomatoes
  • Strawberries
  • Blackberries
  • Oily fish (but not too much)
  • Spinach and kale
  • Whole grains

A healthy diet is the key to a happy heart!

Maintain a Heart-Healthy Weight

The more you weigh, the more your resting heart rate will go up. If you think your weight could be a factor in your high BPM, try to lose a few pounds. As soon as you become leaner, your heart will have to work less to move blood through your body and your heart rate should start to decrease.

Lose weight by exercising more and eating a healthy diet. Remember to get plenty of the foods we mentioned above, and reduce your fat, sugar, and salt intake.

Get Plenty of Good Rest

While getting moving is a must for a healthy heart, so is rest. In particular, you should be ensuring you’re sleeping as you should be to keep your heart healthy. Listen to your body clock and try to go to bed at the same time every night, getting enough rest so that you don’t feel tired during the day.

How Long Does it Take to Lower a Resting Heart Rate?

What is a normal heart rate? Between 60 and 100 BPM is where you want to be, and if yours is too high these tips should help you bring it down. But, change won’t happen instantly.

Be patient when lowering your resting heart rate. Exercise, healthy diets, and weight loss can take a few months to take effect. Just as you don’t get a six-pack of abs after a day at the gym, you’re not going to see your heart rate fall overnight!

Rather than checking your heart rate monitor for a specific number, watch the patterns. Does your heart rate go down when you’re hydrated? Is it beginning to drop after you’ve removed stress from your life?

If you can see positive changes – even if they’re temporary for now – it shows that you’re moving in the right direction. Your heart is getting healthier, so keep going!

If you’re worried that your heart rate isn’t going down, contact a professional like for help and advice.

Keep Learning How to Lower Your Heart Rate

These aren’t the only tips out there for how to lower your heart rate. Keep learning more and you’ll soon understand what makes for a healthy heart and what you should avoid.

If you enjoyed this article, feel free to check out more on our website! Our health blog is full of advice to ensure you stay fit, active, and lively for longer.