Increased heart rate will lead to a significant increase in systolic and diastolic blood pressure, increasing the risk of cardiovascular events and death; Especially in patients with hypertension, with the increase of heart rate, the risk of cardiovascular events increases significantly. By controlling the heart rate, it can produce better antihypertensive effect; People with a history of heart disease can also protect their hearts by controlling their heart rate.
Therefore, for patients with hypertension and heart disease, it is particularly important to control heart rate. The ideal resting heart rate of patients with hypertension is between 60 and 65, and should be controlled below 75. The ideal resting heart rate of patients with heart disease is between 55 and 60. Patients with hypertension complicated with heart disease should be intervened if their heart rate exceeds 70 beats/min.
The slower the resting heart rate, the better. If the resting heart rate of normal people (non-athletes) is less than 50 times, they will feel weak and have poor exercise endurance, and some even have symptoms such as dizziness, headache, chest pain and shortness of breath. Slow heartbeat may also lead to insufficient blood supply to the gastrointestinal tract, such as loss of appetite, gastrointestinal malabsorption and weight loss.
How to reduce resting heart rate?
1, slow heart rate: the longest resting time is 55-60 beats/min.
Cardiologists often tell you that it is best to slow down your heart rate. What they say is that it is better to get up in bed in the morning and measure your heart rate slowly, that is, keep your heart rate at 55-60 beats/min during rest.
Some scientists have studied the relationship between the heart rate and life expectancy of the elderly. The results show that compared with men whose resting heart rate is less than 60 beats/min, the proportion of men whose resting heart rate exceeds 80 beats/min who live to 85 years old has dropped by 50%.
It can be seen that people with fast resting heart rate will have an increased risk of cardiovascular disease and a high mortality rate.
◆ Expert advice:
How to control resting heart rate at 55-60 beats/min? Experts recommend three methods:
The first is a reasonable diet. Limit salt and oil, quit smoking and drinking, eat less fast food and avoid feeling full. Drink less strong tea and coffee. Weight control, obesity will increase the burden on the heart and accelerate the heart rate. Quit smoking and limit alcohol, because smoking and drinking will accelerate the resting heart rate.
The second is to keep exercising. Regular exercise can exercise the heart function. Riding, brisk walking, jogging and swimming are all good exercises. Stick to it for at least 3 months, at least 5 times a week for more than 30 minutes each time, and moderate intensity exercise is more suitable. The elderly should avoid violent sports with strong explosive force, such as sprinting and all kinds of antagonistic ball games.
The third is to maintain emotional stability and reduce stress and psychological stress. Get enough sleep at night.
2, grip strength: strength is directly proportional to heart function.
Generally speaking, grip strength tends to weaken with the aging of body function.