Aim for a Resting Heart Rate Below 60 Beats Per Minute

Did you know that keeping your average resting heart rate below 60 beats per minute reduces risk of premature death by up to 45%?

Your average resting heart rate is the number of times your heart beats per minute when you are not exercising.

What causes an elevated resting heart rate? Common causes include:

1. What we ingest. Consuming more than 7 servings of alcohol weekly; nicotine use; and stimulant medication such as what is prescribed for ADHD.

2. Over-activation of the “fight or flight” sympathetic nervous system.  Anxiety, depression, social isolation, and insufficient sleep are common triggers for the body’s stress response, resulting in elevated heart rate from over release of adrenalin.

3. Heart dysfunction.  When we are not physically active, or are overweight, or don’t consume enough omega-3 fatty acids from seafood, are heart’s pumping action can be suboptimal. 

    

The result of an elevated average resting heart rate is shear stress on the arteries, and high levels of inflammatory markers which combine to increase risk of atherosclerosis or plaque build-up in the arteries.  A fast heart rate also impairs the function of the heart muscle at pumping blood leading to higher risk of fatal arrhythmias and heart failure. 

Despite the serious health risk of a having a resting heart rate above 60 beats per minute, the average U.S. adult has a resting heart rate of 65 beats per minute.

But keeping average resting heart rate in the optimal range, sounds like a lot to ask. A fast heart is caused by many aspects of the Western Lifestyle, including psychological stress, lack of sleep, excess alcohol, a sedentary lifestyle, and being overweight.

Is there a way to achieve an optimal average heart rate in the modern world? 

There most certainly is! in this course, Dr. Cohen, a primary care doctor in San Francisco, shares with you effective strategies for achieving an average resting heart rate below 60 beats per minute.