the heart works tirelessly every minute and every second. The normal heart rate is 60 ~ 100 beats per minute. If it exceeds 100, it is called tachycardia. A low heart rate at rest usually indicates good health. Let’s follow and learn about it!
The faster the heart beat, the more dangerous the blood vessels
according to a study, the observation results for community people show that if the heart rate increases by 5 times per minute, the risk of heart failure increases by 13%, and the risk of death increases by 13%. The most appropriate heart rate is 60 beats / min.
it is certain that the faster the heart rate, the higher the risk of cardiovascular and cerebrovascular diseases. Because each beat of the heart will bring a blood flow pulse and passive elastic relaxation and contraction of blood vessels, which is an impact on the arteries of the whole body. Under the action of various forces, the more the number of heart beats, the greater the damage to the artery, and the more prone to atherosclerosis and vascular endothelial damage. In addition, heart rate is the common result of the regulation of human nervous and endocrine system. The increase of heart rate may be the manifestation of various pathological processes such as hypersensitivity of sympathetic nervous system and excessive secretion of catecholamine hormone. These factors are important mechanisms in the formation of diseases such as hypertension, arteriosclerosis and heart failure. Reducing heart rate is the most important treatment goal. Studies have confirmed that using drugs to reduce the heart rate of patients with heart failure by 10 beats / min can reduce the risk of death by 11% within 3 years.
specific populations, such as patients with coronary heart disease and heart failure, should try to control the heart rate at 60 beats / min. The majority of healthy people, as long as the heart rate is in the normal range of 60 ~ 100 beats / min, there is no problem. At the same time, controlling diet, reducing weight and increasing aerobic exercise can also reduce the resting heart rate. Both healthy people and cardiovascular and cerebrovascular patients should adhere to the seven causes of
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1, stress and anxiety. These mental factors cause the release of adrenaline and cortisol hormones, raising heart rate and blood pressure. If you can relieve your mood, the phenomenon of tachycardia will disappear by itself. Try to relax and practice deep breathing, yoga and Tai Chi.
2. Irritant beverage. Excitatory substances such as caffeine, alcohol and nicotine can raise blood pressure and accelerate the heartbeat. Cardiologists at the Mayo Clinic in the United States suggest that adults should not consume more than 400 mg of caffeine a day, roughly equivalent to four cups of coffee.
3. Dehydration. When dehydrated, the effective blood volume will decrease, resulting in lower blood pressure, which forces the heart to work harder and accelerate beating. After sweating a lot, drink water or drinks containing electrolytes in time to supplement the lost body fluids and minerals.
4. Lack of sleep. Lack of sleep can also increase the secretion of cortisol hormone, resulting in increased heart rate and blood pressure. The National Sleep Foundation recommends that adults get 7 to 9 hours of quality sleep every night.
5. Pain. A study published in the Journal of mayo clinic shows that the stress response caused by acute pain will lead to increased blood pressure, accelerated heart rate, pupil dilation and increased cortisol content in the blood, and the heartbeat will return to normal after treatment.
6. Pregnancy. Pregnant women’s hearts are under more pressure. The research results of Duke University Medical Center in the United States show that by the end of pregnancy, the uterus receives 1 / 5 of the mother’s blood supply, which increases the amount of blood pumped by the heart by 30% ~ 50%, resulting in a faster heartbeat.
7. Thyroid problems. A variety of hormones secreted by the thyroid gland regulate the functions of the main organs of the human body. When the thyroid hormone is insufficient (hypothyroidism), the heart rate will decrease, while excessive thyroid hormone (hyperthyroidism) will increase the heart rate. If it is suspected that the heart rate is accelerated due to thyroid problems, five tests of thyroid function should be carried out.
11 Methods help to reduce heart rate
1. Exercise: the simplest and most effective way to continuously reduce heart rate is to exercise regularly.
2. Keep water: when the body is dehydrated, the heart must work harder to stabilize the blood flow. Drink more sugarless and decaffeinated drinks every day, such as water and herbal tea.
3. Limit the intake of stimulants such as caffeine and nicotine: stimulants can cause dehydration and increase the workload of the heart.
4. Limit alcohol intake: most alcohol will dehydrate the body. Alcohol is also a toxin, and the body must work harder to process and remove it.
5. Healthy and balanced diet: eating a diet rich in fruits, vegetables, lean meat, protein, nuts and beans can help improve heart health and overall health. Foods and supplements rich in antioxidants and healthy fats can lower blood pressure and make the heart beat more easily. Heart healthy nutrients include: & omega- 3 fatty acids, fish, lean meat, nuts, grains and beans are more; Phenol (moderate), more in tea, coffee and red wine; Vitamin A, more in most green leafy vegetables; Dietary fiber, whole grains, nuts, beans and most fruits and vegetables; Vitamin C, citrus fruits, green leafy vegetables and bean sprouts.
6. Adequate sleep: long term lack of sleep will bring pressure to the whole body, including the heart. Most adults sleep seven to nine hours a night.
7. Maintain a healthy weight: extra weight will also bring pressure to the body and heart.
8. Reduce or solve the source of a large number of long-term stress: the stress caused by work, taking care of family or economic burden will make the heart and other parts of the body work harder to maintain normal rhythm and flow.
9. Seek psychological counseling or psychological services: traumatic experiences, sadness and some mental health conditions will exert pressure on the body and may affect brain chemistry, making it difficult for people to cope with daily activities and stress.
10. Go outdoors: research shows that those who spend more time in nature, even those who walk in the woods or parks, are often happier and less stressed than those who don’t go.
11. Practice relaxation skills: activities to enhance self-awareness and mindfulness, such as meditation, help reduce stress during routine practice.
What do you eat?
1. Low calorie foods
low calorie foods refer to foods that contain less carbohydrates such as starch. If your heart beats too fast, you must eat some low calorie food, so that the burden on your heart will be reduced. We can eat more low calorie foods, such as bamboo shoots, mung bean sprouts, cucumbers and so on.
2. Protein rich foods
there is no life without protein, so we should eat more high protein foods to supplement our body energy. Although meat food contains a lot of protein, we can try not to choose meat when we choose high protein food because the calories of meat are relatively high. Beans such as soybeans, soybeans, black beans and bean products, as well as dried fruit foods such as sesame, almonds, walnuts and pine nuts are better choices.
3. Foods rich in vitamins
in addition, we also need to supplement more vitamins, so we should eat foods with high vitamin content. Cod liver oil, green vegetables, fish. We can eat more eggs in our daily diet.
4. Foods containing calcium and phosphorus
kelp, bean curd, black fungus, walnut kernel, black bean, egg yolk, sesame, laver and other foods all belong to foods with high calcium and phosphorus content, so we can eat more!
5, coenzyme q10
which foods contain high coenzyme Q10?
below, foods can effectively supplement coenzyme Q10: sardine, saury, pig heart, pig liver, black fish, pig’s waist, salmon, mackerel, beef, pork, peanuts, broccoli, cherry, barley, soybeans, corn, brown rice, spinach, vegetables, rape, carrot, lettuce, tomatoes, kiwi, celery, sweet potatoes, oranges, eggplant, peas, lotus roots, etc.
although the above foods contain coenzyme Q10, the human body can not absorb much, and can only ingest 3-5mg from food every day. If you want to absorb 100mg coenzyme Q10, you need to eat 3333g beef. Therefore, if you have obviously felt that you have a friend whose heart beats faster, it is not enough to supplement coenzyme Q10 with food alone.