Should you be worried about your heart rate?
What’s Normal?
Before we define what a normal heart rate looks like, let’s start by understanding how to calculate your heart rate. Find your pulse in your wrist, either works, by placing three fingers from your other hand over your wrist below the base of your thumb.
- Count each beat for 30 seconds.
- Double the number of beats you counted. And voila this is your heart rate .
A normal heart rate, when you’re not being active, should fall between 60 – 100 beats per minute for an adult.
How do you know you have an irregular heart beat?
If your heart rate is irregular, you may notice that your pulse seems to be ‘jumping around’ or racing while you are at rest. You may also notice your heart rate is slow stretching to perpetuity. Not to worry, most irregular heartbeats are harmless or may be linked to your diet, which in this case is good , since you can rectify that. Which is why you are here, so let’s get into it. But first , there might be other different reasons why your heartbeat may be irregular;
- The leading cause of irregular heart beats is stress. Keep your stress down.
- You might have diabetes, or on your way to get it.
- You are not exercising enough. Twenty minutes of exercise everyday as a start , your body will thank you, trust me !
- What types of drugs are you on? Some medications can reset your heart rate readings and might indicate your new normal.
- You are drinking too much water or too little, the imbalance of electrolytes may throw off your heartbeat.
- Your thyroid may be the issue. Whether over performing or underperforming will influence your heart rate.
- Your Diet may be Guilty, plain and simple.
Is your Diet the Culprit?
It might be time to quit your morning caffeine fix! Caffeine stimulates your central nervous system, which causes an increased heart rate. Chocolate or any chocolate flavored foods might also cause increased or irregular heart rate. Foods that cause your blood pressure to increase are high-carbohydrate and simple carbohydrate foods, think of your pastas, breads, candy, and deserts, these foods you need to avoid! Especially if you have an irregular heartbeat. Heavy drinking can cause damage to your heart cells and cause extra heartbeats. Aged cheese like parmesan and gorgonzola, soy sauce, sauerkraut and salami are full of tyramine, that causes increased blood pressure. It’s better to eat smaller portions throughout the day instead of three big meals.
What can you do about it?
Eat well. A healthy diet helps lower cholesterol, inflammation, blood pressure, and more, which in turn helps you achieve and maintain a healthy weight. Try to do this things;
- Learn to love Greens, think of Kale, spinach, beets
- Eat more Omega Green rich fishÂ
- Go Nuts, literally. But cautiously of course. Especially if you are watching those calories.
- Cook with plant based oils, they are good for you, the likes of canola, olive & corn oil.
- Consume Plenty of Cruciferous Vegetables. E.g. broccoli
- How much you eat is just as important as what you eat.
Sources:
- https://www.healthcentral.com/slideshow/foods-that-will-help-you-reverse-your-heart-disease
- https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-healthy-diet/art-20047702
