Thanks to a study published on the British Medical Journal's Web site, middle-aged women have a new weapon to use in their heart-disease-detecting arsenal: their resting heart rate. Researchers at George Washington University reviewed the resting heart rate data collected from nearly 130,000 postmenopausal women as a part of the Women's Health Initiative. The scientists concluded that the women who had the highest resting heart rates (above 76 beats per minute) stood a 26 percent greater chance of having a major coronary event than those with the lowest resting heart rates (62 beats per minute or less), a fact that had been established for men; this study marks the first time it has been verified for women.[1]

Though a high resting heart rate does not outrank other risk factors such as smoking or having elevated levels of bad cholesterol, this finding is significant because resting heart rate is relatively easy to determine. In fact, you can do it at home. Best performed first thing in the morning or after 15 minutes of quiet relaxation, your resting heart rate can be obtained by placing your index finger on a pulse point-your neck and your wrist are good spots-measuring the number of beats you feel in the space of 10 seconds, then multiplying that number by six. To get a clearer picture of your resting heart rate, you should perform this exercise at least three times and average the resulting numbers. If you record an average higher than 75, then you should consult your doctor, who will likely perform more tests to measure other indicators of heart disease such as cholesterol levels and blood pressure. To keep your resting heart rate at a good level, try the following:

  • Quit smoking. Because it puts a strain on your heart and blood vessels, smoking increases your resting heart rate. One study that followed nine smokers for five weeks after quitting found that the resting heart rate dropped about nine points from 79 to a little under 70 on the first day of abstinence and remained at or around 70 throughout the five weeks.[2]

  • Engage in physical activity at least once a day. Athletes enjoy an average resting heart rate that ranges from 50 to 60, and you can too if you exercise regularly. Thirty minutes most days is preferable, but even 10 minutes of brisk walking will yield results.

  • Eat yourself fitter. Picking meals that boost your good cholesterol while lowering triglycerides and low-density lipoproteins-stick to food that is high in fiber, omega-3, and vitamins C and E-will keep your arteries relatively clean and your resting heart rate low.


Sources:

[1] BMJ-British Medical Journal (2009, February 5). Resting Heart Rate Can Predict Heart Attacks In Women; http://www.sciencedaily.com/releases/2009/02/090203192429.htm

[2] R. West and Nina Schneider, Drop in heart rate following smoking cessation may be permanent, Psychopharmacology, Volume 94, Number 4, April 1988, 566-568; http://www.springerlink.com/content/w62848686448348t/