Reduce or resolve sources of substantial long-term stress: Stress caused by work, caring for a loved one, or financial burdens all cause the heart and the rest of the body to work harder, to maintain a normal rhythm and flow.ĩ. Maintain a healthy body weight: Extra weight also puts stress on the body and heart.Ĩ. Most adults should get between 7 and 9 hours of sleep a night.ħ. Get enough sleep: A chronic lack of sleep puts stress on the whole body, including the heart.
vitamin C, found especially in citrus fruits, leafy greens, and bean sproutsĪ variety of supplements are available for purchase online, including multivitamins, omega-3 supplements, and fiber supplements.Ħ. dietary fiber, found in whole grains, nuts, legumes, and most fruits and vegetables. 
vitamin A, found in most leafy, green vegetables. phenols and tannins, found in tea, coffee, and red wine (in moderation). omega-3 fatty acids, found in fish, lean meats, nuts, grains, and legumes. Eat a healthy, balanced diet: Eating a varied diet rich in fruits, vegetables, lean proteins, nuts, and legumes can help to improve the health of the heart, as well as overall health.įoods and supplements rich in antioxidants and healthy fats can lower blood pressure and make it easier for the heart to pump. Alcohol is also a toxin, and the body must work harder to process and remove it.ĥ. Limit alcohol intake: Most forms of alcohol dehydrate the body. Limit intake of stimulants, such as caffeine and nicotine: Stimulants can cause dehydration, increasing the heart’s workload.Ĥ. Throughout the day, drink plenty of sugar- and caffeine-free beverages, such as water and herbal tea.ģ. Stay hydrated: When the body is dehydrated, the heart has to work harder to stabilize blood flow. Exercise: The easiest and most effective way to achieve a lasting lower heart rate is to do regular exercise.Ģ. The following tips may help to lower the heart rate in the long term:ġ. They may also improve a person’s ability to maintain a healthy heart rate during physical activity and stress. Many lifestyle habits can contribute to lower the resting heart rate in the long term. practice stretching and relaxation exercises, such as yoga. going for a walk, ideally away from an urban environment. practicing deep or guided breathing techniques, such as box breathing. Ways to reduce sudden changes in heart rate include: If the heart rate is suddenly spiking in response to issues such as emotional stress or environmental factors, addressing the cause is the best way to reduce the heart rate. Practicing meditation or yoga may help to lower the heart rate.
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