Omega-3 fatty acids from fish help lower heart rate.

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    Only a few foods, such as omega-3 fatty acids, have a direct impact on your heart rate. Others influence it by keeping your heart and blood vessels in top condition. Following a balanced diet is essential, but regular exercise, maintaining an optimal weight and managing daily stress are equally important. Because your heart rate reflects the organ's overall health, talk to a doctor if your heart rate becomes irregular or stays high while at rest.

    Changes in Heart Rate

    Your heart rate changes in response to activity level, emotions and stimulants such as caffeine. It should stay in the range of 60 to 90 beats per minute, however, when you're at rest, reports the Harvard Medical School.

    An elevated heart rate is associated with high blood pressure. It also puts enough stress on blood vessel walls to cause damage. Healthy blood vessels are vital for keeping your heart rate down. They must expand and contract to accommodate variations in blood volume caused by changes in heart rate.

    Omega-3 Fatty Acids

    Some plant-based foods, such as walnuts and vegetable oils, contain a type of omega-3 called alpha-linolenic acid, or ALA. Fish provide two different forms of omega-3 known as eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA.Your body converts a small amount of ALA into DHA and EPA, but not enough to meet all its needs.

    Increased intake of EPA and DHA is associated with a significantly lower heart rate, according to a report in Frontiers in Physiology in October 2012. In fact, omega-3s from fish oil had a direct impact on heart muscle contraction and helped keep the heart rate lower when activity increased.

    Trout, salmon, tuna, mackerel, herring and whitefish are some of the top sources of EPA and DHA. The American Heart Association recommends eating two servings of fish weekly.

    Fiber to Reduce Triglycerides

    High blood levels of fats called triglycerides may raise your heart rate, according to a 2005 study published in the International Journal of Cardiology. High triglycerides also increase the risk for cardiovascular disease, but they often go down with dietary changes.

    Foods that lower triglycerides include omega-3 fatty acids and whole grains such as brown rice, whole-wheat bread and quinoa. Dietary fiber also helps keep triglycerides under control. Beans, oats, ground flaxseeds, rice bran, fruits and vegetables are good sources of triglyceride-lowering fiber, notes the University of Massachusetts Medical School.

    Minerals Regulate Heart Rate

    One of the best ways to maintain a normal heart rate is to make sure your diet includes foods rich in magnesium and calcium because they regulate your heart rate. In the heart and blood vessels, calcium makes muscles contract, while magnesium helps them relax.

    You'll get both minerals from leafy greens, broccoli, baked potatoes and salmon. Go with low-fat dairy products for calcium. Include a variety of nuts, seeds, beans and whole grains on the menu for a boost of magnesium.

    Foods to Protect Blood Vessels

    High blood pressure damages artery walls, and excess cholesterol in the bloodstream sticks to the damaged areas. Over time, this makes blood vessels narrow and harden, then the heart beats harder to get blood through the body.

    Potassium is vital for lowering blood pressure. On the flip side, sodium raises blood pressure. The ratio of potassium to sodium, or the amount of potassium in your diet compared to the sodium consumed, influences the risk of developing high blood pressure.

    Keep sodium intake under 2,300 milligrams daily, and be sure to get 4,700 milligrams of potassium from foods such as baked potatoes, prunes, orange juice, bananas, tomatoes and spinach.

    Blueberries, strawberries, tea, apples and citrus fruit help lower blood pressure and relieve arterial stiffness, according to studies published in the American Journal of Clinical Nutrition in February 2011 and October 2012.

    What foods slow down your heart rate?
    5 Foods to Help Lower Your Resting Heart Rate
    • Leafy green vegetables. Leafy green vegetables, such as spinach and kale, contain essential vitamins and minerals (like vitamin K), which research has linked to a decreased risk of cardiovascular disease.
    • Omega-3 fatty acids.
    • Whole grains.
    • Red wine (Resveratrol)
    • Olive oil.
    more
    What food slows down heart rate?
    5 Foods to Help Lower Your Resting Heart Rate
    1. Leafy green vegetables. Leafy green vegetables, such as spinach and kale, contain essential vitamins and minerals (like vitamin K), which research has linked to a decreased risk of cardiovascular disease.
    2. Omega-3 fatty acids.
    3. Whole grains.
    4. Red wine (Resveratrol)
    5. Olive oil.
    more
    Why is my sleeping heart rate above my resting heart rate?
    A common cause of a rising heart rate during sleep is a lack of oxygen, which is often brought on by obstructive sleep apnea. This is a condition where a person's normal breathing frequency is reduced or sometimes flat-out stopped during sleep. more
    What food causes high heart rate?
    Foods that are high in sodium may also cause heart pounding. If you enjoy a lot of processed and canned foods, they could be the cause of your heart palpitations. In addition, eating rich or spicy foods may cause heartburn. A pounding heart often accompanies heartburn. more
    Is resting heart rate same as sleeping heart rate?
    Stress and exercise 1 can raise heart rate, while sleeping can lower it 2 . A normal heart rate while sleeping is often between 40 to 50 beats per minute (bpm) 3 , though there is variability between individuals.Typical Resting Heart Rates. Age Typical Heart Rate When Awake 71-80 years old 63-85 bpm more
    Is resting heart rate the same as sleeping heart rate?
    Your heart rate should be relatively low while you're asleep. Sleep is a restorative process, so it only makes sense that your heart rate declines during sleep, Dr. Brager says. Everyone's daytime resting heart rate is different, so everyone's sleeping heart rate will differ, too. more
    Can aspirin slow down heart rate?
    The lower heart rate after aspirin was due to reduced intrinsic heart rate rather than to lower sympathetic activation of the heart, since similar effects were observed in isolated perfused hearts, while circulating levels of catecholamines and beta-adrenergic responsiveness were not influenced. more
    Will aspirin slow down heart rate?
    The lower heart rate after aspirin was due to reduced intrinsic heart rate rather than to lower sympathetic activation of the heart, since similar effects were observed in isolated perfused hearts, while circulating levels of catecholamines and beta-adrenergic responsiveness were not influenced. more
    What can slow down your heart rate?
    How to lower the heart rate
    • practicing deep or guided breathing techniques, such as box breathing.
    • relaxing and trying to remain calm.
    • going for a walk, ideally away from an urban environment.
    • taking a warm, relaxing bath or shower.
    • practicing stretching and relaxation exercises, such as yoga.
    • performing vagal maneuvers.
    more
    What food brings heart rate down?
    5 Foods to Help Lower Your Resting Heart Rate
    • Leafy green vegetables. Leafy green vegetables, such as spinach and kale, contain essential vitamins and minerals (like vitamin K), which research has linked to a decreased risk of cardiovascular disease.
    • Omega-3 fatty acids.
    • Whole grains.
    • Red wine (Resveratrol)
    • Olive oil.
    more
    What is a dangerously slow heart rate?
    Bradycardia is a heart rate that's too slow. What's considered too slow can depend on your age and physical condition. Elderly people, for example, are more prone to bradycardia. In general, for adults, a resting heart rate of fewer than 60 beats per minute (BPM) qualifies as bradycardia. more

    Source: www.livestrong.com

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