Your heart is tirelessly working every moment to keep you alive. But did you know that the speed of your heart rate could significantly influence your life expectancy? Is a faster heart rate better, or is it better to keep it slow? Let’s dive into the research and discover the heart rate “golden rhythm” for a longer, healthier life.
Does a Faster or Slower Heart Rate Matter?
1. Faster Resting Heart Rate Linked to Higher Hypertension Risk
In January 2025, a study published in Clinical Hypertension Journal highlighted that a higher resting heart rate could lead to an increased risk of developing hypertension. This study, based on the China Longitudinal Healthy Longevity Survey (CLHLS), analyzed 3,836 elderly participants, with an average age of 86.24 years and an initial resting heart rate of 74.31 bpm. During a follow-up of 4.86 years, 1,449 participants developed hypertension.
The study found that for every increase of 10 bpm in resting heart rate, the risk of developing hypertension rose by 6%. The risk was even higher for those with heart rates above 70 bpm, with a 33% higher risk for those with rates over 90 bpm. 
Research screenshots
Controlling your heart rate is essential, not only for lowering blood pressure but also for protecting your heart. A faster heart rate increases blood flow, which causes blood vessels to constrict, leading to higher blood pressure.
2. A Slower Resting Heart Rate Can Signal Problems
Is a slower heart rate always a good thing? Not necessarily. Sometimes, a slow heart rate can indicate underlying health issues. Certain medical conditions, like hypothyroidism, can cause a slower heart rate due to insufficient thyroid hormones. Heart conditions, such as sick sinus syndrome, can also slow down the heart rate.
For some, slower heart rates are normal, especially with age. However, if you experience any discomfort, it’s crucial to get checked by a doctor.
What’s the Ideal Heart Rate for Longevity?
The normal resting heart rate for adults is between 60-100 bpm. But recent research suggests that the healthiest range for longevity is between 50-80 bpm. If your heart rate is consistently above 80 bpm, it could be time to pay attention. Studies show that people with a resting heart rate higher than 80 bpm are at a greater risk of cardiovascular diseases.
In 2024, a study published in Scientific Reports found that resting heart rate is inversely related to life expectancy. People with a heart rate above 90 bpm had an average lifespan of 70 years, while those with a resting heart rate below 60 bpm lived, on average, up to 79.3 years. That’s a 9-year difference in life expectancy!
Research screenshots
3. What If My Heart Rate Is Too Slow?
If your heart rate hovers around 50 bpm, you might wonder if that’s too slow. Here are three key things to consider:
- Do you feel discomfort? If you experience symptoms like chest tightness, dizziness, or fainting, it could indicate a problem. If not, a lower heart rate is usually okay.
- Is your pulse regular? If your heart rate feels irregular, it’s best to visit a doctor.
- Does your heart rate increase with exercise? If your heart rate rises to 90 bpm or more during physical activity, it’s a sign that your heart is responding well to exertion.
4. What If My Heart Rate Is Above 80 bpm?
If you’re in your 20s or 30s and your heart rate is constantly above 80 bpm, it’s important to identify the cause. Common factors include poor sleep, stress, excessive caffeine, smoking, and a lack of physical activity. Adopting healthier habits like getting more sleep, avoiding stimulants, and reducing stress can help lower your heart rate.
5 Tips to Achieve a Healthy “Longevity” Heart Rate
(1). Maintain Emotional Balance
Learn to keep your emotions in check. When stress or anger rises, take a deep breath, relax, and let the moment pass. This can help keep your heart rate steady.
(2). Avoid Foods That Speed Up Your Heart Rate
Certain foods and drinks, such as caffeine, alcohol, sugar, and nicotine, can increase your heart rate. If you’re sensitive to these, try to cut back.
(3). Exercise to Slow Your Heart Rate
Moderate exercise can significantly lower your resting heart rate. Studies show that 40 minutes of moderate exercise daily for just 6 weeks can reduce your heart rate from 68 bpm to 53 bpm.
(4). Get Enough Sleep
A 2021 study found that sleep deprivation can cause irregular heart rate patterns. Aim for 6-8 hours of sleep each night to maintain a healthy heart rate.
(5). Manage Health Conditions That Affect Heart Rate
Certain medical conditions, such as anemia, hyperthyroidism, and heart disease, can cause a rapid heart rate. It’s important to follow medical advice and manage these conditions properly.
Conclusion: The Key to a Long Life Is in Your Heart
Your heart rate plays a crucial role in determining your lifespan. Studies show that a heart rate too fast or too slow can lead to serious health problems. The key is finding a balance: aim for a resting heart rate between 50-80 bpm. Control your stress, get regular exercise, eat healthily, and sleep well. Taking care of your heart will help you live a longer, healthier life.
