This paper introduces an innovative non-contact heart rate monitoring method based on Wi-Fi Channel State Information (CSI). This approach integrates both amplitude and phase information of the CSI signal through rotational projection, aiming to optimize the accuracy of heart rate estimation in home environments. We develop a frequency domain subcarrier selection algorithm based on Heartbeat to subcomponent ratio (HSR) and design a complete set of signal filtering and subcarrier selection processes to further enhance the accuracy of heart rate estimation. Heart rate estimation is conducted by combining the peak frequencies of multiple subcarriers. Extensive experimental validations demonstrate that our method exhibits exceptional performance under various environmental conditions. The experimental results show that our subcarrier selection method for heart rate estimation achieves an average accuracy of 96.8%, with a median error of only 0.8 bpm, representing an approximately 20% performance improvement over existing technologies.