Tips to Keep Your Heart Rate Under Check
                     ABOUT DOCTOR
Interventional 
Cardiologist
Apollo Hospitals, 
Indore
Dr. Sarita Rao is a Sr. Interventional Cardiologist at 
Apollo  Hospitals, Indore. She is the first female 
Interventional  Cardiologist in Central India. She is 
Fellow of American  College of Cardiology(FACC) 
and Fellow of European  Society of 
Cardiology(FESC)
For OPD Appointments Contact : +91 9893925000
OPD Timing at Apollo Hospitals, Indore: 11:00 AM to 4:00 PM
Location: Apollo Hospitals, Indore Sector D Rd, Scheme No 74C, Vijay 
Nagar, Indore.
OPD Timing at Clinic: 6:30 PM to 8:00 PM
Location: 303, Third Floor, Vishal Astra, Opp. Satya Sai School, A.B Road, 
Indore, MP.
Tips to Keep Your Heart Rate Under Check
The number of heartbeats in one minute is called that person's heart rate or pulse rate. 
Modest resting heart rates characterise healthy hearts and bodies. The average human 
heartbeat is between 60 and 100 beats per minute (beats per minute). Your heart rate can be 
determined by taking the pulse. Your health depends on maintaining a healthy weight and 
heart.
The risk of heart attack, cardiovascular disease, and stroke is elevated, making it imperative 
to monitor and treat a rapid or fast heart rate. Throughout the day, a person's heart rate will 
change in response to physical and mental endeavours. The heart rate increases because of 
the extra energy and effort required to do mundane tasks like walking, sitting, and lying. 
Conversely, it is a severe health problem when a person's heart rate drops below the usual 
range.
When my heart rate fluctuates, what do I look for?
• Rapidly increasing heart rate is
• Dizziness
• The heart beats at an irregular rate.
• Pain in the chest
• Fatigue
• Tiredness
• Discomfort with breathing due to lack of oxygen.
Heart rates can vary from person to person and may also be affected by the activities 
performed just prior to reading. Keep in mind that several things might affect your heart rate, 
such as:-
• Healthiness and dynamism
• Smoking Cigarettes Getting Older
• Congenital heart defect family history
• High blood cholesterol levels
• Diabetes
• How hot or cold it is outside
• Physical Arrangement (either you are standing or lying down)
• Emotions \Medications
• Shape and size of the body
How to Determine a Healthy Heart Rate.
Your heart rate can be checked 
manually and using a heart rate 
monitor. You can manually take your 
pulse to get a sense of your heart 
rate. If you want to take someone's 
pulse, you can either place your 
index and third fingers on the side 
of their windpipe on their neck, or 
you can put two fingers between 
the bone and the tendon right 
behind their thumb on their arm. 
Another simple option is to 
purchase a heart rate monitor, 
which can be done at any pharmacy.
Taking your cardiac medication first 
thing in the morning before getting 
out of bed and having coffee or tea 
is the best time to do so.
A comparison of high and low heart rates
It is considered low when the heart rate is less than 60 beats per minute. The medical term 
for this condition is bradycardia. Tachycardia is the medical term for a heart rate higher than 
the typical range (100 to 240 beats per minute).
Slow heartbeat (bradycardia) 
For certain persons, including athletes, bradycardia poses no health risks. However, you 
should contact a doctor if you have a low heart rate and are experiencing symptoms like 
fainting, tiredness, or dizziness. To ascertain if your heart rate is low, taking your pulse could 
be helpful.
The increased beating of the heart's muscle (Tachycardia)
Those who suffer from tachycardia may never experience any symptoms. However, it may 
lead to a higher risk of death, stroke, heart failure, and sudden cardiac arrest. In addition, 
there are a variety of tachycardia symptoms that can present themselves because different 
regions of the heart are affected differently.
Methods for Maintaining a Healthy Heart Rate
To maintain a healthy heart rate, you can do several things. Methods include:
Aerobic exercise, weight lifting, and all-around physical activity
Keeping up with a regular exercise and activity routine helps to maintain a healthy heart and 
boost its effectiveness. The same health benefits can be attained by walking, riding a bike, or 
doing yoga.
Cease smoking
The constriction of blood arteries caused by smoking increases heart rate.
Tension Reduction
When you're feeling anxious, your body releases adrenaline and cortisol, increasing your 
heart rate. Reduce that heart rate by relaxing your muscles.
Reduce your intake of alcohol and caffeine
Drinking to excess may alter heart rate. When it's best to drink moderately
Keeping your salt intake in check
In addition to influencing your heart rate, the amount of salt you eat may also affect your 
blood pressure. Therefore, maintain a low-sodium diet at all times.
Eat darker green and leafy vegetables
Vitamin K1 is abundant in this food, making it a good choice for maintaining heart health. In 
addition, adding green vegetables and fruits, including oranges, apples, beans, peppers, and 
other citrus fruits, may help lower blood pressure and cholesterol.
Eat more omega-3 fatty acid-rich foods
The reduction in heart rate is a welcome side effect. Chia seeds, flaxseeds, tofu, almonds, 
olives, olive oil, and avocados are only some high foods.
Dr. Sarita Rao is a Top cardiologist in MP  who is known for the treatment of heart disease in 
Indore. Book your appointment now for your heart disease treatment with the 
Best heart specialist in Indore. 
Call now us for appointment on +91 9893925000 or visit online for more details - 
https://drsaritaraocardiologist.com/
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