The benefits of high heart rate variability and What changes your heart rate variability?

The benefits of high heart rate variability

Having a high HRV means your body can efficiently change your heart rate depending on your activity. “Your heart is supposed to be able to switch gears in a heartbeat,” Dr. Watson says. Sometimes your heart may be rock steady at 60 bpm when you watch TV, and other times you need that fight or flight response needs to be activated.
HRV is a very good measure of the efficiency and performance of your cardiovascular system,” Dr. Higgins adds. A high HRV means your heart is performing like one of those expensive cars that can go 0 to 60 in 2.7 seconds. “Studies suggest that people who have a higher HRV are actually healthier and live longer with less risk of disease,” he says. A lower HRV is associated with heart attacks, strokes, and diabetes.

Heart rate variability may also be a marker of how well your body can handle stress. With a higher HRV, Dr. Higgins says, you can perform well under duress. A low HRV, and it will be difficult to bounce back after a stressful situation.

What changes your heart rate variability?

As you age, your HRV will naturally decline. But being at an elevated risk for heart disease will also affect it. If you have a healthy heart, you don't really have to think about HRV on a daily basis, which is a relief to be sure. But disruptions to your autonomic nervous system (which also controls other unconscious behaviors like breathing in addition to your heartbeat), like an acute infection or cancer, can affect HRV. Chronic stress, high blood pressure, and high cholesterol can also impair functioning of this system, leading to problems with heart rate and blood pressure—and ultimately HRV. “Sick hearts have the same heart rate all the time, whether they're scared, running, or resting,” Dr. Watson says
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