Answer:

Resting heart rate (RHR) refers to the number of times your heart beats per minute while you are at rest or in a quiet state. According to the American Heart Association, an average person's resting heart rate can range from 60-100 beats per minute. A consistently higher-than-normal RHR can sometimes signal an underlying issue with heart function, such as an arrhythmia.

Many factors influence heart rate, including age, gender, lifestyle, and body fat percentage. Body fat is measured using the body mass index (BMI), calculated by dividing weight (in kilograms) by the square of height (in centimeters). The World Health Organization (WHO) defines overweight as a BMI from 23 to 29, and obesity as a BMI of 30 or higher. Monitoring heart rate is a simple yet effective way to track heart function.

Obese individuals typically have a higher resting heart rate. For instance, people with an average BMI of 22,9 have an average RHR of 75,5 beats per minute, while those with an average BMI of 32,5 have an average RHR of 78,1 beats per minute. This is because excess body fat impacts organs and blood vessels. The heart must work harder to pump blood to all organs, muscles, and tissues, leading to an increased heart rate. Obesity is also linked to the accumulation of fatty plaque inside arteries, which narrows the vessel lumen, a condition known as atherosclerosis.

Beyond weight, several other factors can contribute to an elevated heart rate:

Body posture: Standing can increase resting heart rate more than sitting or lying down.

Emotional state: Intense emotional states such as stress, excitement, or anger can raise heart rate.

Medications: Drugs used to treat thyroid conditions, asthma, or depression can also affect heart rate.

Temperature and humidity: High temperatures and low humidity can cause the heart to beat faster.

A high resting heart rate is an indicator of potential cardiovascular abnormalities, such as atrial fibrillation. Obese but otherwise healthy individuals (those without serious medical conditions, who do not consume excessive alcohol, and do not smoke) with an elevated RHR are at increased risk of hypertension and high cholesterol. Being overweight also raises the risk of prediabetes and type 2 diabetes, conditions often associated with cardiovascular disease.

You should implement measures to reduce your heart rate, starting with gradual and consistent weight loss. This involves combining a healthy diet with regular exercise. Once you achieve an ideal weight, continue to maintain a scientific lifestyle to keep a balanced physique. Other strategies to lower heart rate include getting sufficient sleep, avoiding late nights, limiting caffeine intake, quitting smoking (if applicable), and managing stress through practices like meditation, yoga, or breathing exercises.

If, after applying these methods, your resting heart rate remains above normal, you should consult a cardiology specialist to determine the exact cause. It is important not to let a fast heart rate persist, as it can lead to serious complications.

Dr. Nguyen Thi Ngoc, Master of Science, Level II Specialist

Department of Cardiology, Cardiology Center

Tam Anh General Hospital, Ho Chi Minh City