6 ways to lower your resting heart rate safely

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A lower resting heart rate is often associated with better cardiovascular health and greater physical fitness. Typically, a resting heart rate for adults ranges from 60 to 100 beats per minute.

Athletes and more active individuals often have a resting heart rate lower than 60 beats per minute, reflecting their enhanced heart efficiency. For those looking to lower their resting heart rate, understanding both the benefits and the methods for achieving this can be immensely helpful.

This review explores straightforward strategies backed by research that can help reduce your resting heart rate, making this vital information accessible to everyone.

Why Lower Your Resting Heart Rate?

A lower resting heart rate indicates that your heart is working efficiently. With each beat, a healthy, strong heart pumps a greater volume of blood, reducing the strain on this vital organ over time and decreasing the risk of heart-related problems.

Research shows that a high resting heart rate is linked to higher mortality rates from all causes, including heart disease.

Effective Strategies to Lower Resting Heart Rate

Regular Cardiovascular Exercise: Engaging in regular aerobic exercise is one of the most effective ways to strengthen the heart muscle and lower the resting heart rate. Activities like walking, running, cycling, and swimming improve the heart’s efficiency and endurance.

A systematic review published in the ‘Journal of American Heart Association’ found that consistent aerobic exercise significantly reduced resting heart rate in most individuals within a few weeks.

Practice Relaxation Techniques: Stress and anxiety can increase your heart rate. Techniques that promote relaxation, such as meditation, deep breathing exercises, and yoga, have been shown to decrease sympathetic nervous system activity, which in turn lowers the heart rate.

Research in the ‘International Journal of Cardiology’ suggests that daily meditation can lead to a noticeable reduction in resting heart rate over time.

Improve Your Sleep: Quality sleep is crucial for overall health and can also affect your heart rate. Poor sleep can increase stress hormones like cortisol, which raises the heart rate.

Ensuring you get 7-9 hours of good-quality sleep each night can help reduce stress and lower your resting heart rate. Studies indicate that disrupted sleep patterns can lead to an increased resting heart rate and higher levels of stress hormones.

Stay Hydrated: Dehydration can cause an increase in heart rate because it lowers blood volume, forcing the heart to work harder to pump blood.

Drinking adequate amounts of water daily helps maintain blood volume and heart efficiency. Health guidelines suggest drinking at least eight 8-ounce glasses of water a day, although needs can vary based on activity level, climate, and body size.

Avoid Tobacco and Limit Alcohol Consumption: Smoking tobacco and excessive alcohol consumption can both lead to an increase in heart rate.

Nicotine and alcohol can stimulate the heart, causing an increase in heart rate and reducing overall heart health. Quitting smoking and moderating alcohol intake can improve heart rate and general cardiovascular health.

Adjust Your Diet: Eating a heart-healthy diet can also contribute to a lower resting heart rate. Foods rich in omega-3 fatty acids, such as fish, nuts, and seeds, have been shown to improve heart health and decrease heart rate. Reducing caffeine and high-sugar foods can also prevent spikes in heart rate.


Lowering your resting heart rate is a beneficial goal that can improve your cardiovascular health and longevity.

By incorporating regular exercise, engaging in relaxation practices, getting adequate sleep, staying hydrated, avoiding harmful substances, and eating a healthy diet, you can effectively reduce your resting heart rate and enhance your overall well-being.

These lifestyle changes not only contribute to a lower heart rate but also improve your general health, offering a win-win solution for anyone looking to lead a healthier life.

If you care about heart health, please read studies that vitamin K helps cut heart disease risk by a third, and a year of exercise reversed worrisome heart failure.

For more information about heart health, please see recent studies about supplements that could help prevent heart disease, stroke, and results showing this food ingredient may strongly increase heart disease death risk.

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