How to Eat to Increase Heart Rate

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According to Mayoclinic.com, "For an adult, a normal resting heart rate ranges from 60 to 100 beats per minute (bpm). For a well-trained athlete, a normal resting heart rate may be as low as 40 to 60 bpm." Some factors that influence heart rate include fitness level, activity, emotions and eating styles. A lower heart rate is a sign of a healthy performing heart. With foods being such a central part of everyday life, it is important to eat the right kinds of foods to maintain your heart health. Eating right can be a rewarding experience if you are committed and decide to make health a part of your lifestyle.

  • Eat foods that contain nutrients like omega-3 fatty acids, B vitamins, fiber and calcium. All of these are heart-healthy nutrients. Choose foods like cereal, bread, red meat, berries and rice, which contain B vitamins.

  • Eat more nuts, seeds, fruits and vegetables to obtain fiber. Pasta and dried beans like pinto beans are also good sources of fiber. In addition, buy more dairy products like milk, cheese and yogurt to boost calcium intake.

  • Grill salmon in a light marinade of your choice. Salmon is rich in omega-3 fatty acids. This nutrient prevents blood clotting and decreases the hardening of arteries. Choose other fish like mackerel, sardines and swordfish for omega-3 fatty acids as well.

  • Put flaxseed in foods like yogurt, cereal and cookies. Flaxseed is a good source of fiber, which lowers blood pressure and decreases cholesterol. You can also chop up vegetables like broccoli and carrots and add them to a bowl of brown rice. All these ingredients are good sources of fiber.

  • Mix nuts and seeds into your favorite oatmeal. These foods contain both fiber and magnesium. Magnesium controls blood pressure and helps to maintain a steady heartbeat.

Tips & Warnings

  • Be sure to eat a variety of nutrient-rich foods. Eating to increase your heart rate does not mean you have to starve yourself. Eat smaller meals but increase the number of meals you eat a day. Five to six meals a day is a reasonable number. Also, understand that you can still have the indulgent foods you like while maintaining your heart rate. Just be sure to eat them sparingly.

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