Cardiovascular fitness or cardiovascular fitness is indispensable to improve endurance and promote heart health. By following a good diet, workouts, and yoga asanas, one can maintain a healthy lifestyle. Here is explained everything you need to know about a healthy heart:

1. The Road To
A Healthy
Heart
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2. • A human heart is roughly the size of a large fist.
• The heart is located in the center of the chest, usually pointing slightly left.
• An adult heart beats about 60 to 80 times per minute.
• The most hard-working muscle of our body, pumps 4-5 liters of blood
every minute during rest.
Heart
Why it is important to take care
of your heart?
Heart is the center of your cardiovascular
system, and it is critically responsible for
everything that gives your body life,
ranging from the transportation of
nutrients and oxygen to all body parts &
the success of your immune system.

3. What Is
Heart
Disease?
Damage in the heart's major blood
vessels.
Sudden, unexpected loss of heart function,
breathing and consciousness.
Chronic condition in which heart doesn't
pump blood.
Improper beating of the heart. Narrowed blood vessels reduce blood flow to the
limbs.
Damage to the brain from interruption
of its blood supply.
Force of the blood against the artery
walls is too high.
Abnormality in the heart develops
before birth.

4.  Cholesterol is both good and bad.
 At normal levels, it is an essential substance
for the body.
 However, if concentrations in the blood gets
too high, it becomes a silent danger that
puts people at risk of heart attack.
Cholesterol is a waxy, fat-like substance made by our body.
What Is ‘CHOLESTEROL’ And Where Does It Comes From?

5. Numbers That Count For A Healthy Heart
Source: http://indianheartassociation.org/cholesterol-and-south-asians/
Desirable
mg/dL
Borderline
High
mg/dL
High
mg/dL
Total
Cholesterol
Triglycerides
Less than 200
Less than 100
50 and higher
Less than 150
200 - 239
130 - 159
40 - 49
150 - 200
240 and
higher
160 and
higher
Less than 40
200 and
higher
LDL Cholesterol
(the “bad”
cholesterol)
HDL Cholesterol
(the “good”
cholesterol)

6. WHAT Are Triglycerides?
• Triglycerides are the most common type of fat in the body.
• Excess energy from your diet get stored as triglycerides.
WHAT IS LDL Cholesterol?
• Considered as the “bad” cholesterol.
• Major component of plaque that contributes to fatty buildups in arteries, this
Condition narrows the arteries and increases the risk for heart attack, and stroke.
WHAT IS HDL Cholesterol?
• Known as the “good” cholesterol.
• Acts as a scavenger, it helps carry some of the bad (LDL) cholesterol out of
arteries and back to the liver.
• Healthy HDL cholesterol levels protect against heart attack and stroke.

7. Thin people don't have to worry about high cholesterol.
People who do not gain weight easily are often less aware of how much saturated and trans fat they eat.
Nobody can “eat anything they want” and stay heart-healthy. Have your cholesterol checked regularly
regardless of your weight, physical activity and diet.
If the nutrition label on a food item says there's no cholesterol, it means that it's a “heart-healthy”
choice.
Many “low-cholesterol” foods contain high levels of saturated fat and/or trans fat — both of which contribute
to high blood cholesterol. Even foods that claim to be “low-fat” may have a higher fat content than
expected. Look for the amount of saturated fat, trans fat, and total calories in a serving of the product. Also
check the size of one serving.
If one is taking medication for high cholesterol, he doesn't have to worry about making diet and
lifestyle changes.
Making diet and lifestyle changes — as well as taking the medication your doctor prescribes — is the best
way to treat and prevent heart disease.
1
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Common Misconceptions About Cholesterol

8. HIGH BLOOD
PRESSURE
DIABETES
ARE YOU
ATA RISK FOR
HEART
DISEASE?
OBESITY
LACK OF
EXERCISE
SMOKING
The Multiplier Effect
• If you have ONE Risk factor, it doubles your risk
• If you have TWO Risk factors, it quadruple your risk
• If you have more risk factors, it can increase your risk
MORE THAN TENFOLDS
ABNORMAL LIPID
LEVELS

9. Age
Heredity
Ethnicity
Gender
FACTORS you CANNOT change FACTORS you CAN change
Tobacco Intake
Overuse Of Alcohol
High Cholesterol
High Blood Pressure
Poor Diet
Physical Inactivity
Sleep Apnea
Stress Or Depression
Birth Control Pills
Risk Factors

10. • Blood pressure
 <120/80 mmHg
• Uncontrolled Diabetes and impaired glucose tolerance
 <100 mg/dl (Fasting Plasma Glucose)
 HbA1c (glycosylated hemoglobin) less than 7%
• Alcohol Intake
 Women: no more than 1 drink per day.
 Men: no more than 2 drinks per day.
• Body Mass Index (BMI)
 >18 Kg/m² to <25 Kg/m²
• Waist Hip Ratio (WHR)
 < 0.85 for women
 < 0.95 for men
• Waist Circumference
 <35 inches for Women
 <40 inches for Men
• Body Shape
Numbers That Count
For A Healthy Heart

11. If you already have heart disease, you shouldn’t exercise.
Exercise has countless health benefits, one of which is strengthening your heart and increasing blood flow
throughout the body. If you have heart disease, talk to your doctor about the safest exercises you can do to
maintain your heart health.
I have a family history of heart disease, so I’m destined to have it, too.
Genetic factors can increase your risk for heart disease, but that doesn’t mean you’re predestined to
experience it. However, it does mean that prevention is more critical. If you have a family history of heart
disease, eating a balanced diet, not smoking, getting regular exercise and regularly checking your blood
pressure and cholesterol are all important preventative measures you must take to reduce your risk.
A low-fat diet is the best way to reduce your heart disease risk.
Eating healthy improves heart function. However, avoiding red meat, cheese and other foods high in
saturated fat isn’t as important as eating a balanced diet. You need to consume more fruits, vegetables
and lean proteins to reduce your heart disease risk. Avoidance helps, but being proactive is even better.
1
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Common Myths About Heart Health

12. Milestones on the road to a Heart Healthy
A
Healthy Diet
Regular
Physical Activity
Regular
Health Screening
Substance
Abuse
Emotional
Wellbeing

13. A Healthy Diet: Healthy Eating Plate
The inclusion of variety in
food choices is a guide to
help us achieve a healthy
diet.
Bread, Rice,
Potatoes, Pasta,
Whole Grains & Other
Cereal Grains
Meat, Fish, Eggs, Beans
And Other Non-Dairy
Sources Of Protein
Healthy Fats &
Natural Sugars
Milk & Other
Dairy Foods
Fruits &
Vegetables
1
Milestone

14. Love it (Unsaturated - Poly and
Mono)
Limit it (Saturated fats) Lose it (Trans fats, Hydrogenated
Oils)
• Eating foods rich in
monounsaturated and
polyunsaturated fat can improve
blood cholesterol levels and
lower your risk of heart disease.
• Provides essential fats that your
body needs but can’t produce
itself.
• Increases risk of
cardiovascular diseases.
• Raises bad cholesterol
levels.
• Trans fats raise your LDL
levels, which can increase
your risk for heart attack
and stroke.
• They also lower your levels
of HDL which can put you
at increased cardiovascular
risk.
Are All Fats BAD?

15. HOW MANY TIMES COOKING OIL
CAN BE REUSED FOR FRYING AND WHAT IS
THE HEALTH HAZARD OF REUSE OF COOKED OIL?
The problem with reusing oil is that it can create “free radicals” which causes
ailments in the long run. These free radicals can be carcinogenic and can also
cause various heart complications like atherosclerosis and increase in bad
cholesterol levels.
The following measures should be considered to minimize health hazard of
reusing oil:
• Use cooking oil with high smoking point.
• Leftover oil from cooking or frying should be cooled down and then transferred
into an airtight container through a strainer.
• If reused cooking oil is dark in color or is greasy/sticky than it is time to change
the oil.
• Clean the vessel in which cooking is performed between uses.

16. Fruits and vegetables- Eat Plenty!
• EAT at least 5 portions of a
variety of seasonal fruit and
vegetables every day. Include
more of red, orange, yellow
colored fruits and green leafy
veggies.
• LIMIT canned and frozen fruits
and vegetables, fruit juices.
Avoid frying and prefer boiling
and steaming.
Wholegrain Cereals- Eat in
optimum amount!
• EAT 6-8 portions of a variety
of whole grains every day,
like whole wheat, oatmeal,
corn, brown rice, barley,
buckwheat, bulgur, millets,
and sorghum
• LIMIT intake of refined and
other processed grains and
cereals like white flour, white
bread, rice, pastries, snacks,
pasta, sweets, breakfast
cereals etc.
Milk and dairy foods - Eat in
moderate amounts
• EAT at least 2-3 portions
everyday, include low-fat dairy
products, milk, cheese, yogurt,
buttermilk and other milk
products.
• LIMIT intake of full-fat milk,
cheese and flavored yogurt
and other products prepared
with full-fat dairy.

17. • CHOOSE low fat/lean options,
poultry, fish and boiled or
poached eggs.
• AVOID red meat and also
avoid frying these foods
because frying will add extra
fat and calories in your diet.
Cut off any visible fat and skin
before cooking.
• USE a small measuring spoon
while adding sugar and switch to
healthy natural sugars instead of
refined sugar like dates, figs,
raisins, munakka, etc.
• LIMIT foods containing added or
refined sugars. Check the Nutrition
Facts label for added sugars and
choose those with lower numbers.
Avoid Processed foods.
• DRINK at least 10-12 glasses of
water and other fluids every
day. Have extra drinks when
doing exercise or if the weather
is hot.
• AVOID intake of fruit juices or
sugary drinks. Avoid caffeine,
which acts as a diuretic and
causes you to lose more fluids.
Sugar – Eat Sparingly Water – Drink Adequately
Meat - Eat in moderate amounts

18. Eating a lot of salt can contribute to high blood pressure, which is a
major risk factor for heart disease and stroke.
• Avoid table salt.
• Limit salt while cooking.
• Avoid processed and restaurant foods.
• Read the labels, and choose low sodium options.
• The Dietary Guidelines recommends reducing sodium intake to less
than 2,300 mg per day.
Salt Is Falling, All Around Us
More
Herbs
Less salt
• Herbs and spices
• Salt-free seasoning blends
• Meals prepared with low salt
• Reduced-salt versions of
condiments, such as low-salt
soy sauce and low-salt
ketchup
• Chips, namkeen, pickles, sauces,
ketchups, mayonnaise, soy sauce,
brined or barbequed foods
• Canned soups and prepared
foods, such as frozen
dinners/meals
• Restaurant meals
To choose To avoid

19. Do’s & Don’ts
• Eat plenty of fruits and vegetables.
• Choose whole-grain foods.
• Include legumes (like baked beans, soybeans,
lentils and tofu).
• Choose a variety of oils.
• Have a handful of raw, unsalted nuts especially
walnuts and almonds.
• Choose fish, poultry, and lean cuts of meat.
• Use non-fat or low-fat milk, cheeses, and
yogurt.
• Control your portion size- How much you eat is
just as important as what you eat.
Do’s Don'ts
• Avoid fried and processed foods & check the sodium
content and choose the lowest.
• Avoid intake of soft drinks and other sugary drinks.
• Avoid added salt at the table and cooking and salty
foods.
• Limit saturated fat, trans fat, and cholesterol and take
total fat in moderation.
• Limit alcoholic beverages to no more than one drink a
day.
• Eliminate all tobacco products and exposure to
secondhand smoke.
• Differentiate between emotional and actual hunger.
Heart-healthy eating, along with regular exercise or physical activity, can lower your risk of heart disease and stroke.

20. Regular Physical Activity
Regular, moderate physical activity is
great for your heart health.
It helps in weight management,
heart strengthening and lowering
down the stress level.
• Exercise regularly for at least 150
minutes per week.
• Try to be physically active and sit less
throughout the day.
• No matter what you do, the key is
making physical activity a regular & fun
part of your life.
Being active and moving more are keys to having a healthy heart.
2
Milestone

21. Basic Types Of Exercises Beneficial For
Maintaining A Healthy Heart
 Aerobic exercise: Physical activity that increases the heart beat
and breathing rate is considered as aerobic activity. These
exercises improves the body's ability to use oxygen, makes the
heart stronger and helps to lower the blood pressure. Examples
like walking, jogging, bicycling, swimming.
NOTE: CHECK WITH YOUR DOCTOR BEFORE YOU START WITH ANY EXERCISE PROGRAM
 Pranayama helps in removing artery blockages which improves
the blood circulation and is very important for the heart to
pump properly.
 Yoga is great for flexibility, balance and muscle toning.
Practicing yoga regularly helps to reduce blood pressure,
improve the elasticity of the arteries, regulate heart rhythm,
and helps in improving overall heart health.

22. Emotional Wellbeing
Stress Increased secretion of
cortisol hormone
Promotes accumulation of
body fat around the
abdomen
Weight Gain
Increased risk of
Heart Disease
Poor blood flow to
the heart muscle
Reduced blood or
oxygen supply to heart
Promote buildup of
plaque deposits
Increases the
risk of stroke
How Stress And
Anxiety Affects
Heart Health
3
Milestone

23. • Maintain a diary.
• Keep a positive attitude.
• Know your triggers and find ways to reduce
them.
• Get adequate sleep.
• Practice relaxation techniques.
• Make time for hobbies and interests.
• Spend enough time with your loved ones.
• Avoid alcohol and nicotine.
• Engage in regular exercise.
Emotional Wellbeing - How To Manage

24. • Smoking reduces the amount of
oxygen in your blood and
damages blood vessel walls.
• It also increases the stiffness of
the blood vessels making it
harder for them to expand and
contract as needed. These
changes to the arteries can
cause a heart attack, and
stroke.
Substance Abuse - Quit Smoking
Quitting smoking may be the best thing you can do for your
heart and your body.
NOTE: STICK TO YOUR DECISION TO QUIT AND DON’T GIVE UP EASILY.
4
Milestone

25. Substance Abuse - Limit Alcohol Intake
Drinking alcohol in moderation may help protect
against heart disease. Adults who consume one
to two alcoholic beverages a day appear to have
a lower risk of coronary artery disease.
Drinking regularly and in higher quantity over a
long period of time can increase your risk of
developing heart disease. Because drinking at
this level can:
 Increase your blood pressure.
 Weakens the heart muscles, leads to
inefficient pumping of blood.
 Increases the risk for stroke and some types
of cancer.
NOTE: IF YOU DON’T CURRENTLY DRINK ALCOHOL, IT IS NOT RECOMMENDED TO BEGIN DRINKING ALCOHOL FOR HEALTH BENEFITS
ALONE, SINCE THERE ARE MANY OTHER HEALTH RISKS DUE TO DRINKING ALCOHOL.

26. • KEY TESTS FOR HEART DISEASE RISK
✦ Lipid Profile
✦ Fasting plasma glucose (diabetes test)
✦ Body mass index (BMI) and waist circumference
✦ Electrocardiogram
✦ Stress test
• There are no symptoms of heart disease early enough.
• Finding problems early increases your chances for effective treatment.
NOTE: EVEN THOUGH YOU ARE TAKING MEDICINE, IT IS ALWAYS IMPORTANT TO MAKE LIFESTYLE CHANGES THAT KEEP
YOUR HEART AND YOUR BODY HEALTHY.
Regular Health Screening
5
Milestone

27. Incorporating heart healthy habits into your lifestyle doesn't have to be complicated.
By following a healthy lifestyle you can well enjoy a healthier life for years to come.

28. • https://www.thewellnesscorner.com/blog/eating-nuts-for-heart-health
• https://www.thewellnesscorner.com/blog/lower-cholesterol-for-heart-health
• https://www.thewellnesscorner.com/blog/-natures-prescription-for-a-healthy-heart
• https://www.thewellnesscorner.com/wellness-tv/nutrition/eating-right-for-the-healthy-heart
• https://www.thewellnesscorner.com/blog/top-10-foods-for-a-healthy-heart
• https://www.thewellnesscorner.com/blog/steps-to-a-healthier-heart
• https://www.thewellnesscorner.com/blog/heart-disease-and-stress
Additional Sources

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STATEMENT OF CONFIDENTIALITY
All information contained in this document is confidential and proprietary to Truworth, and is submitted to your company
with the understanding that it will be held in the strictest confidence and will not be disclosed, duplicated or used, in
whole or in part, for any purpose other than the evaluation / understanding of the document and its related contents. The
Content, Concept and Programmes cannot be used without prior written consent and permission from Truworth Health
Technologies Pvt. Ltd
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