When the body is at rest, the number of heartbeats per minute is called the resting heart rate (RHR). Normally, a healthy person's heart rate ranges between 60 to 100 beats per minute (bpm). If it falls below 60 bpm or exceeds 100 bpm, it may be classified as bradycardia (slow heart rate) or tachycardia (fast heart rate).

Heart rate is medically referred to as sinus rhythm, controlled by the sinoatrial node (SA node). Unlike other body parts, the heart does not rely on the brain for control but instead functions autonomously through the SA node and the atrioventricular (AV) node.

The electrical signals from these nodes determine how often the heart beats per minute. If this electrical system malfunctions, it can cause arrhythmia (irregular heartbeat), a clinically significant condition.

Factors That Can Affect Heart Rate

1. Underlying Medical Conditions

Several diseases can influence heart rate, especially thyroid disorders.

• Hyperthyroidism: An overactive thyroid produces excess hormones, leading to rapid heart rate and irregular beats.
• Hypothyroidism: An underactive thyroid slows down heart function, resulting in bradycardia (slow heart rate).

Additionally, diabetes can impair blood vessel function around the heart, increasing its workload and potentially leading to diabetic heart disease, which alters heart rate.

2. Mental Stress

Prolonged stress can cause increased heart rate, palpitations, trembling, and excessive sweating.

• People who can manage their emotions tend to have a more stable heart rate and are less affected by stress.
• Chronic stress overstimulates the nervous system, increasing the risk of high blood pressure and cardiovascular diseases.

3. Excessive Alcohol Consumption

Long-term alcohol consumption can alter heart rate and increase the risk of cardiovascular diseases.

• Heavy drinking not only damages the liver but also affects heart rhythm.
• After drinking alcohol, blood pressure and heart rate fluctuate, increasing the risk of atrial fibrillation (AFib) and stroke.

To protect heart health, it is best to avoid alcohol.

4. Medication Side Effects

Improper medication use can disrupt heart rate.

• Some people alter their medication dosage on their own or continue taking drugs that their body does not tolerate, leading to arrhythmias and potential harm to the liver and kidneys.
• If you experience abnormal heart rhythms, consult a doctor before continuing any medication.

How Does Heart Rate Affect Longevity?

Research suggests that the human heart has a lifetime limit of approximately 2.5 billion beats.

• Faster heart rates consume this total more quickly, potentially leading to shorter lifespans.
• This mechanism is similar to a machine: the more overworked it is, the faster it wears out.

What is the Ideal Heart Rate for Longevity?

Studies show that the optimal resting heart rate for longevity is between 60 – 69 bpm.

• If the heart rate is above 60 bpm, every 1 bpm increase may reduce lifespan by 4 months.
• A resting heart rate of 70 bpm may shorten lifespan by 3 years.
• A resting heart rate of 90 bpm may reduce lifespan by 8 years.

Thus, keeping heart rate within the 60 – 69 bpm range promotes longevity, maintains heart stability, and lowers the risk of cardiovascular diseases.

• A heart rate that is too high increases the likelihood of heart disease, high blood pressure, stroke, and premature death.
• A heart rate that is too low can cause poor blood circulation, reduced oxygen supply to the brain, fainting, or even sudden death during sleep.

How to Maintain a Stable Heart Rate and Extend Lifespan?

1. Manage Stress and Stay Mentally Relaxed

• When feeling stressed, take deep breaths and stay calm.
• Relax by listening to music, enjoying a good meal, or taking a walk.

2. Limit Foods That Increase Heart Rate

Avoid or reduce consumption of:

• Caffeine (coffee, tea), tobacco, alcohol, sugar, and excessive salt.
• Best alternative: Water is the healthiest drink for the heart.

3. Exercise Regularly

• Moderate exercise for 40 minutes daily over 6 weeks can reduce heart rate from 68 bpm to 53 bpm.
• Recommended exercises:
  ✅ Brisk walking
  ✅ Badminton
  ✅ Swimming
  ✅ Yoga
  ✅ Light jogging

⚠️ However, if you have a heart condition, consult your doctor before exercising.

Conclusion

Heart rate is closely linked to lifespan. Maintaining a resting heart rate of 60 – 69 bpm helps protect heart health and promote longevity.

Key Tips for Heart Rate Control:

✅ Manage stress and stay calm.
✅ Limit alcohol, caffeine, tea, and high-sodium foods.
✅ Engage in regular moderate exercise.

By maintaining a stable heart rate, you can not only live longer but also enhance your quality of life. Start taking care of your heart today! ❤️