What is a healthy resting heart rate?
For most adults, a healthy resting heart rate falls roughly between 60 and 75 beats per minute, with women slightly higher than men. If your heart rate is consistently above 75-80 bpm, discuss this with your general practitioner.
On average, the resting heart rate in healthy adults falls between 60 and 70 beats per minute. A large Brazilian study of healthy, unmedicated adults aged 35 to 74 found an average of 64 bpm in men and 68 bpm in women. In younger adults (18-40 years), the average was slightly higher, around 71 bpm. Women generally have a somewhat higher heart rate than men; that is a consistent finding.
A heart rate above 76-78 bpm starts to carry risks. In a large American population study (MESA), people who were consistently above 76 bpm had a 48% higher chance of developing atrial fibrillation over a period of more than ten years. Another study in cardiac patients found that a heart rate of 78 bpm or higher was associated with more than three and a half times the risk of death from heart disease. That latter group were already patients at a cardiac centre, not the general population, so the absolute risks cannot simply be applied to everyone.
Your resting heart rate depends strongly on your lifestyle and health. Regular exercise noticeably lowers heart rate: elite athletes have a clearly lower resting heart rate than people who move little, which is consistent with a stronger and more efficient heart. Smoking has the opposite effect: people who smoke more than a pack a day have a significantly higher heart rate. Age also plays a role: resting heart rate tends to fall on average as you get older. Conditions such as high blood pressure, diabetes or chronic lung disease in turn affect the nervous system that controls the heart, which has an impact on heart rate patterns.
A number alone does not tell the whole story. A low heart rate of 50 bpm in someone who exercises a great deal is something very different from that same value in someone who never exercises. If your resting heart rate is consistently above 75-80 bpm, it is sensible to discuss this with your general practitioner, especially if you also have other risk factors.
Claims based on multiple population studies (n up to over 9,000), a large American cohort study (MESA, n=6261), and a case-control study in cardiac patients. The risk data are associative, not proven causal.
Does your resting heart rate say anything about how fast you are ageing?
A structurally high resting heart rate, certainly above 80 to 90 beats per minute, is associated with a clearly higher risk of premature death. Exercising to lower your resting heart rate is worthwhile, but a very low heart rate at an older age is not always a good sign: if in doubt, discuss it with your doctor.
Does my heart rate variability (HRV) tell me anything about my health?
A higher HRV is associated with better health and greater resilience. Slow breathing is the most accessible and best-supported way to work on that yourself.
Is the Mediterranean diet really good for your heart, and why?
For people with an elevated cardiovascular risk, the Mediterranean diet is the best-supported dietary choice currently available. Both large trials and dozens of population studies confirm a lower risk of heart attack and stroke.
What is a healthy cholesterol level and when should I be concerned?
A normal LDL value does not give a complete picture of your cardiovascular risk. Ask your doctor about your remnant cholesterol as well, especially if cardiovascular disease or Alzheimer's disease runs in your family.
How healthy are my blood vessels / what is my vascular age?
For a first impression of your vascular health, an ApoB blood test is the simplest and most accessible step; a CAC scan adds the most value when your risk remains unclear after blood testing.
What does my CRP value (inflammation) say about my heart?
A high hsCRP value points to chronic inflammation and predicts a clearly elevated long-term risk of cardiovascular problems, even more strongly than well-known cholesterol values. It is an independent risk factor that deserves serious attention.