Cardiologists Are Begging People To Stop ‘Leaning Too Heavily’ on This One Daily Metric
Cardiologists Are Begging People To Stop ‘Leaning Too Heavily’ on This One Daily Metric
Cardiologists Are Begging People To Stop ‘Leaning Too Heavily’ on This One Daily Metric originally appeared on Parade.
It's really easy to fall into TikTok rabbit holes, especially when it comes to your health, and heart health is no exception. Whether it's dangerous diet culture and weight loss discourse, supplement shilling or anti-vaccine messaging, it's easy to feel anxious that you aren't doing enough to stay healthy when you're scrolling.
Is there yet another thing you should be doing to track your health, or is the latest TikTok wellness trend just a sales tactic to get you to buy a new device or to download another app that may use your data in potentially questionable ways? Below, cardiologists weigh in on the truth about a heart health metric, called heart rate variability(HRV), that influencers are insisting you need to measure—you know, along with everything else you're juggling just to exist in this timeline.
Just remember: No one knows more about your actual health and what your body needs than you and your doctor, so check with your physician before implementing any changes one way or the other.
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What Is Heart Rate Variability?
"Heart rate variability, or HRV, is the variation in time between each heartbeat," Dr. Jayne Morgan, MD, cardiologist and vice president of medical affairs at Hello Heart, tells Parade. "It reflects how well your body can adapt to stress, rest and recovery. A higher HRV generally points to better cardiovascular fitness and resilience."
"If your heart rate is 60 beats per minute, your heart doesn't beat exactly once per second," Dr. Bradley Serwer, MD, an interventional cardiologist and chief medical officer at VitalSolution, an Ingenovis Health company, explains further. "There is some variability in time measured in milliseconds. Heart rate is controlled by the autonomic nervous system, which plays a key role in regulating your HRV. When you exercise, your heart speeds up, and when you rest, your heart slows down."
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What Can Influence Heart Rate Variability (HRV)?
Like most other health indicators, there are a lot more factors to HRV than just mere numbers—even sociological and socioeconomic factors play a role.
"It is influenced by age, race, sex, physical fitness, sleep, medication and health issues," Dr. Sameer Amin, MD, cardiologist and chief medical officer of L.A. Care Health Plan, says.
Dr. Morgan notes that even caffeine intake can play a role in your HRV measurement, so putting too much stock into it may not be the best idea, but in general, there are general ranges. A normal HRV at rest for someone in their 20s is typically around 55 to 105, for example, while for someone in their 60s, it will be more like 25 to 45.
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Influencer Lucie Fink talks about using Heart Rate Variability to track her COVID journey.
What Does My Heart Rate Variability (HRV) Mean for My Health?
That depends on a few factors, experts agree, and it's by far not the most important metric to gauge your cardiovascular health by any means. "For most people, their HRV is stable over time," Dr. Amin tells us. "But some studies have shown a higher risk of heart events or even mortality in those with a reduced HRV."
According to Dr. Serwer, a high HRV "means your body can switch efficiently between rest and stress modes which is a sign of good health." Conversely, he notes if you're sick, stressed, fatigued or if you over-exercise, your HRV may be lower.
Related: What Happens if Your Heart Rate Is Too High During Exercise?
How to Measure Heart Rate Variability (HRV)
Chances are you don't have the equipment to get a fully accurate picture here. "The gold standard to measure HRV is by performing an EKG and precisely measuring the time between heartbeats," Dr. Serwer says. "Using advanced software, the HRV can be accurately calculated. This, however, isn't practical on a day-to-day basis."
That said, Dr. Serwer and Dr. Morgan each note that certain apps and wearable technology (like fitness trackers or smartwatches) may be able to measure, track and store your values.
Related: How To Use Your Apple Watch To Improve Your Heart Health
Are There Benefits to Monitoring Heart Rate Variability (HRV)?
Honestly, for most healthy people, the answer is probably no: While it doesn't necessarily hurt, it also doesn't reveal as much about your heart health as you think.
"HRV is a valuable metric which may lead us to identify stress, illness or overtraining earlier than waiting for apparent symptoms," Dr. Serwer notes, adding, "Like any test or vital sign, it is only helpful when you understand the limitations and the meaning of the value. We are often overwhelmed with data and sometimes don't pay attention to the apparent issues. HRV is a tool and when used appropriately, can be helpful."
People who may benefit from HRV monitoring are athletes and anyone worried about over-exerting themselves through exercise, or potentially recovering from an illness, and even then, your doctor will be able to make much more sense of it than most of us laypeople can.
"Monitoring HRV can offer a window into how your body is responding to stress, illness or physical overexertion," Dr. Morgan advises. "It's not all-encompassing, but it's a peek into the performance of your autonomic nervous system. Knowing this information and sharing it with your physician can help you make more informed decisions about your health and wellness."
Related: There’s a Genius Way for Knowing the Exact Age of Your Heart
What Are the Downsides of Monitoring Heart Rate Variability?
For one, it's just not that useful, Dr. Amin says. "In general, I wouldn't suggest leaning too heavily on this measurement," he explains. "Generally, it would be best to focus on tracking more traditional markers of increased heart risk, including blood pressure, cholesterol and diabetes control."
Dr. Morgan notes that it's easy for people to get too obsessive over their heart rate variability when it can change for purely benign reasons.
"The main downside is over-interpreting the data and, frankly, worrying too much about it," she says. "HRV can fluctuate due to many factors, like sleep, hydration or even caffeine intake. It's a useful tool, but it shouldn't be the sole measure of your health. Don't worry too much if one or two readings are off—that's not good for your heart, either."
"Think of HRV as part of the bigger picture," she adds. "Trends matter more than single readings, and HRV should be viewed alongside other metrics like blood pressure, cholesterol and lifestyle habits (for example, getting eight hours of sleep per night, standing up and moving at least once per hour, taking any heart medications as prescribed, etc.). Always consult your physician if you notice concerning changes or have questions about your heart rate."
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Cardiologists Are Begging People To Stop ‘Leaning Too Heavily’ on This One Daily Metric first appeared on Parade on Jun 19, 2025
This story was originally reported by Parade on Jun 19, 2025, where it first appeared.
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