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In This Issue:

  • Diet for a Healthy Heart
  • Top 3 Supplements for Your Heart
  • 5 Best Exercises to Improve Heart Health

Diet for a Healthy Heart

Best and Worst Foods for Heart


Eat healthy foods like:
  • Leafy green vegetables
  • Root vegetables
  • Vegetables that are red, green, purple, orange and yellow
  • Nuts
  • Legumes such as beans, peas, lentils
  • Whole grains and their products such as bread and pasta without fat
  • Fruits
Avoid the following foods:
  • Meat
  • Cheese
  • Milk
  • Ice cream
  • Egg yolks
  • Fried foods
  • Salt
  • Saturated fat such as butter
  • Soft drinks and other sugary drinks

5 Best Exercises to Improve Heart Health

Experts recommend doing some form of cardiovascular activity, either moderate (150 minutes a week) or vigorous (75 minutes a week). You can spread the minutes out in any manner that works for your schedule. For example, you can take a 22-minute walk each day (moderate) or run 15 minutes five times per week (vigorous). Following are the top five physical activities for heart health:


Brisk walking (22 min a day)
or
Running (15 min a day)
or
Swimming (30 min a day)

Cycling (30 min a day)
or
Cardiovascular or aerobic (30 min a day)
Simple Cardio Workouts:

11-Minute Chair Cardio Workout

10-Minute Cardio Aerobic Exercise Workout at Home

Related Blog Posts

Seven Ways by which we can Improve Heart Health

Research suggests that following some of the simple tips daily can greatly improve our heart health. Walnuts for heart health - Take nuts: Walnuts are a rich source of Omega-3 fatty acids, which can help decrease inflammation....

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Study Says Tomatoes can Protect from Heart Attack

Recent studies have found that tomatoes help in protecting against heart attack and stroke. Carotenoids are a family of phytochemicals abundant in vegetables and fruits which help to defend the body’s tissues against oxidative damage.

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Chlorella Boosts Heart Health

Researchers have found that chlorella is a natural supplement that can lower both cholesterol and triglyceride levels and thereby prevent the risk of heart disease.

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Let the Good Fat from Omega-3 Neutralize Your Bad Fat - Know more

Just Running for 5 minutes can Improve Our Heart Health

A new study finds that running as little as 5 to 10 minutes a day can greatly improve our heart health and prevent the risk of death from heart disease.

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Study Says Walnuts Help Maintain a Healthy Heart

Many studies have shown that walnuts help to maintain a healthy heart and balanced blood pressure. The omega 3 fatty acids found in walnuts helps in bringing down the bad cholesterol in our body and push the production of good cholesterol.

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Top 3 Supplements for Your Heart



1.Omega-3 Fatty Acids

What it does

  • Reduces inflammation throughout the body. Inflammation can be harmful, damaging our blood vessels - which is a factor associated with heart disease
  • Lowers blood pressure, reduce blood clotting and reduce triglyceride levels

Where’s the omega-3

Omega-3 fatty acids can be found in fish such as salmon, tuna, and mackerel, other sea foods including algae and krill, some plants, and nut oils.

Where to buy it

  • INLIFE Flaxseed Oil – Omega 3,6,9 (60 Vegetarian Capsules) - Rs.720.00 – Link
  • Zenith Algae-based Vegan Omega-3 (90 Capsules) – Rs.1420 - Link
  • Amway Nutrilite Salmon Omega-3 - Rs.1,409 - Link
  • INLIFE Fish Oil – Omega 3 (60 Capsules) - Rs.576.00 – Link
 

2. Resveratrol

What it does

  • Helps reduce inflammation,
  • Prevents the oxidation of LDL "bad" cholesterol, and makes it more difficult for platelets to stick together and form the clots that can lead to a heart attack.

Where’s the Resveratrol

Resveratrol is found in the skin of red grapes, but other sources include peanuts and berries.

Where to buy it

  • Zenith Resveratrol Grapeseed Ext Redwine Extract - 60 Capsules - Rs. 577 - Link
  • Vista Nutritions Resveratrol Grape Seed Ext Redwine (120 Capsules ) - Rs. 1025 - Link
  • Vista Nutritions Resveratrol Green Tea Vitamin-C Grapeseed Plus (60 Capsules ) - Rs. 764 - Link

3. Coenzyme Q10 (CoQ10)

What it does

  • Assists in maintaining the normal oxidative state of LDL cholesterol
  • Helps assure circulatory health, and supports optimal functioning of the heart muscle
  • Supports the health of vessel walls

Where’s the Coq10

Meat, fish, beef, pork, chicken heart, and chicken liver are the richest source of dietary CoQ10. Vegetable oils are also quite rich in CoQ10. Within vegetables, parsley and perilla are the richest CoQ10 sources.

Where to buy it

  • INLIFE Coenzyme Q10 (30 Tablets) - Rs. 1560 - Link
  • Amway Nutrilite Coenzyme Q10 (45 Tablets) - Rs. 981 - Link
  • INLIFE Fish Oil + CoQ10 (60 Capsules) - Rs. 912 - Link







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