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The Road To
A Healthy
Heart
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
• 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.
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.
 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?
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)
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.
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
2
3
Common Misconceptions About Cholesterol
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
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
• 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
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
2
3
Common Myths About Heart Health
Milestones on the road to a Heart Healthy
A
Healthy Diet
Regular
Physical Activity
Regular
Health Screening
Substance
Abuse
Emotional
Wellbeing
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
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?
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.
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.
• 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
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
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.
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
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.
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
• 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
• 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
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.
• 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
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.
• 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
India’s largest wellness community, 'THE WELLNESS CORNER' is offering its services with TruWorth Wellness since
2012, serving 150+ Corporations and serviced more than 2 million lives. Highly experienced team covering pan India
operations. Secured technology-enabled operations delivering quality user experience with data security and
privacy.
The most comprehensive health benefits & wellness tech platform, The Wellness Corner enables transformation from
transactional health and wellness benefits to structured and outcome-oriented benefits and wellness programs.
Large network of Labs, hospitals, healthcare providers, Fitness Centers, Doctors, Pharmacies & Health Coaches for
benefits fulfilment and highly discounted offers.
The Wellness Corner
What We Offer
T H A N K
Y O U !
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
https://www.thewellnesscorner.com/

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Cardiorespiratory Fitness- Road to a Healthy Heart

  • 1. The Road To A Healthy Heart 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
  • 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 2 3 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 2 3 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
  • 29. India’s largest wellness community, 'THE WELLNESS CORNER' is offering its services with TruWorth Wellness since 2012, serving 150+ Corporations and serviced more than 2 million lives. Highly experienced team covering pan India operations. Secured technology-enabled operations delivering quality user experience with data security and privacy. The most comprehensive health benefits & wellness tech platform, The Wellness Corner enables transformation from transactional health and wellness benefits to structured and outcome-oriented benefits and wellness programs. Large network of Labs, hospitals, healthcare providers, Fitness Centers, Doctors, Pharmacies & Health Coaches for benefits fulfilment and highly discounted offers. The Wellness Corner
  • 31. T H A N K Y O U ! 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 https://www.thewellnesscorner.com/

Editor's Notes

  1. Sunflower, soybean, mustard and canola oil have a high smoke point i.e. they do not break down at high temperatures and are therefore suitable for frying, including deep frying (where the food is submerged into the oil). Oils which do not have a high smoke point such as olive oil should only be used for sautéing.
  2. 2 weeks low salt – taste buds can adjust so persist.