325,000 adults die in the United States each year due to sudden cardiac death making it the largest cause of natural death in the United States. A high resting heart rate is associated with sudden cardiac arrest resulting in immediate death. A higher heart rate is mainly caused by hypertension, bad lifestyle and unhealthy diets. However, you can control your heart rate by adopting a healthy diet and active lifestyle. Along with many other things, our diet is very vital in regulating our heart rate, and there are foods that lower heart rate and can save us from many cardiovascular diseases.
Why a Lower Resting Heart Rate is Necessary?
A higher heart under normal conditions is an indication of cardiovascular irregularities. As heart is the most important organ, it is also exposed to many medical disorders. Our heart rate ranges are different under different circumstances. For example, the normal heart rate range for adults in a state of rest is 60 BPM(beats per minute) to 90 BPM.
Now, if your heart rate is revolving around 60 BPM when you are in a state of rest, then it is a sign of a healthy heart. But, if your heart rate continuously hits the upper limit (90 BPM), then you must contact a medical practitioner.
If your heartbeat rate is lower than 60, then it does not count as a standard heart rate, and if it is above 100 BPM, then this is even more dangerous.
You can lower your heart rate by incorporating healthy eating habits. It is also most significant component in living a healthy life; this article will enlist some of the foods that effectively lower heart rate to keep your heart healthy.
Whole grains are not only crucial for a healthy heart, but they have countless benefits as well. Following a diet plan which includes high quantities of whole grains can reduce cholesterol, blood sugar levels, and blood pressure(hypertension), the main cause of higher heart rate.
Apart from that, consuming whole grains also reduces the chances of type 2 diabetes, stroke, and several heart diseases, and all of these diseases are directly linked to a high heart rate. Whole grains are also beneficial in many other ways. For example, they can keep the hunger away from you for longer periods and thus restrain you from overeating. This way, you can reduce weight as well and ultimately reducing the strain on your heart.
Commonly found whole-grain foods include barley, whole-wheat pasta, bulgur, oatmeal, and whole wheat flour. With the benefits as mentioned above, it is safe to say that whole grains are undoubtedly one of the best foods that lower heart rate, and it is highly recommended to add them to your diet plan.
Fruits, Leafy Greens, and Green Vegetables
Leafy greens and green vegetables have proved to be very useful in improving cardiovascular health because of the presence of Vitamin K1. Consuming foods with higher proportions of vitamin K1 can reduce the chances of an enlarged heart and high heart rate.
Moreover, these foods also lower cholesterol levels in the body. Vegetables are foods with low fats and high quantities of fiber. Fiber plays a crucial role in lowering cholesterol levels as well as reduces the chances of high blood pressure.
As per studies, chances of cardiovascular disorders decrease by 28 percent if you consume ten servings of vegetables or fruits on a daily basis. Besides that, consuming green vegetables and fruits can also reduce premature death by up to 31 percent.
Other common examples of fruits and vegetables that can lower the heart rate include apples, peppers, green beans, cruciferous vegetables, citrus fruits, and pears.
Out all the fruits, blueberries need special mentioning as it is one of the best foods that lower heart rate. Blueberries are enriched with anthocyanins, and they can improve the functioning of blood vessels. Also, they play an essential role in lowering the risk of cardiovascular issues and decrease blood pressure.
Foods Rich in Omega-3 Fatty Acids
Omega-3 fatty acids are very closely related to heart health, and without any doubt, they are one of the best foods that lower heart rate and significantly minimize the chances of cardiac arrest. Omega-3s are a category of healthy fats most commonly found in fish and food plants.
Omega-3s are further classified into three types:
- Alpha-linolenic acid
- Eicosapentaenoic acid
- Docosahexaenoic acid
Alpha-linolenic acid is commonly found in plant oils, while the other two types are abundantly found in fish like tuna, mackerel, and salmon.
Omega-3s contribute in different ways to improve heart health, especially significantly lowering the heart rate. Moreover, omega-3s weaken the buildup of artery plaque and aids in controlling the blood pressure.
Apart from fish, other rich sources of omega-3s fatty acids include chia seeds, tofu, soybeans, flaxseeds, walnuts, hazelnuts, almonds, and olive oil, olives, and avocados.
Keeping your heart rate under control is necessary because a continuous high heart rate can lead to many heart diseases such as hypertension and cardiovascular diseases. Moreover, it weakens the blood vessels and arteries as well. Take extra care of your heart by adopting a healthy lifestyle and heart-healthy diet.