Website: www.talwalkars.net Talwalkars Better Value Fitness Limited., more popularly known as Talwalkars, is India's largest chain of gyms, health clubs & spas. It has more than 115 ultra-modern branches across 60 cities of India with over 1,30,000 members. A healthy body is the perfect complement to a brilliant mind. Building a strong masculine physique or a graceful feminine figure, Talwalkars has been spreading fitness since 1932 across India. A team of qualified fitness instructors, medical specialists, and the latest international equipment synergise to give you the best fitness experience in the country.

1. Get Heart Healthy This Valentine's Day
“Where your heart is there is your treasure also”
While February has Valentine’s Day as a heart-centered day, we are reminded heart disease is still
the biggest public health problem we have. Everyone can do a better job to improve his or her heart
health.
Weight control and regular exercise are critical for keeping your heart in shape.
Eating a heart-healthy diet can reduce your risk of heart disease or stroke by 80%. No single food can
make you magically healthy, so your goal can be to incorporate a variety of healthy foods cooked in
healthy ways into your diet, and make these habits your new lifestyle.
EAT MORE
 Healthy fats: raw nuts, olive oil, fish oils, flax seeds, or avocados
 Nutrients: colorful fruits and vegetables fresh
 Fiber: cereals, breads, and pasta made from whole grains or legumes
 Omega 3 and protein: fish and shellfish, poultry
 Calcium and protein: Egg whites, egg substitutes, skim or 1% milk, low-fat or nonfat cheeses
or yogurt
EAT LESS
 Trans fats from partially hydrogenated or deep-fried foods; saturated fats from whole-fat
dairy or red meat
 Packaged foods of any kind, especially those high in sodium
 White or egg breads, granola-type cereals, refined pastas or rice
 Red meat, sausage, fried chicken
 Egg yolks, whole or 2 percent milk, whole milk products like cheese or yogurt
Heart healthy diet tips:
Cut out saturated and trans fats.
Of all the possible improvements you can make to your diet, limiting saturated fats and cutting out
trans fats entirely is perhaps the most important. Both types of fat raise your LDL, or “bad”
cholesterol level, which can increase your risk for heart attack and stroke.
Limit solid fat. Reduce the amount of solid fats like butter, margarine, or ghee you add to food when
cooking. You can also limit solid fat by trimming fat off your meat or choosing leaner proteins.
Be label-savvy: Many snacks, even those labeled "reduced fat,” may be made with oils containing
trans fats. One clue that a food has some trans fat is the phrase "partially hydrogenated. When
purchasing groceries, try to keep saturated fat below 1 g. per serving and total fat below 4 g. per
serving.

2. Not all fats are bad for your heart
While saturated and trans fats are roadblocks to a healthy heart, unsaturated fats are essential for
good health. You just have to know the difference.
Good fats include:
Omega 3 Fatty Acids. Fatty fish like salmon, flaxseed, walnuts all contain fats that are vital for the
body.
Monounsaturated fats: Almonds, peanuts, olive oil, groundnut oil, rice bran oil are all sources of
MUFA.
Discover Fiber’s cholesterol cutting capacity:
A diet high in fiber can lower “bad” cholesterol and provide nutrients that can help protect against
heart disease. By filling up on whole grains, vegetables, and fruits, you can get most of the fiber
you'll need, which means you'll also be lowering your risk of heart disease.
Besides the nutrition needed for cellular growth, exercise is crucial to a healthy lifestyle for its effect
on heart health. Regular exercise, especially aerobic exercise, has many benefits. It can:
 Strengthen your heart and cardiovascular system.
 Improve your circulation and help your body use oxygen better.
 Improve your heart failure symptoms.
 Increase energy levels so you can do more activities without becoming tired or short of
breath.
 Increase endurance.
 Lower blood pressure.
 Help reduce body fat and help you reach a healthy weight.
 Help reduce stress, tension, anxiety and depression.
 Improve sleep.
General tips to keep your heart healthy:
Get a health check up: Too many people wait until there is a problem before going to their general
practitioner. Make yearly appointments to get a health check up. This will include checking your
blood pressure and cholesterol, weight and blood work. These tests all are indicators of heart health
and can help you get ahead of a problem that’s brewing.
Quit smoking: Nicotine in cigarettes is a stimulant and actually increases your stress response. Kick
the habit and give yourself the gift of health.

3. Tips to keep your emotional heart healthy:
 Make peace with those around you.
 Say what’s on your mind.
 Practice deep breathing exercises.
Despite the focus of Valentine’s Day being on romantic love, remember that the greatest love you
can have is love of yourself. Take a moment each day to appreciate and acknowledge what you love
about yourself and your health.