1. Healthy Heart
for a
long happy life
Dr. Hari Singh
HHC Healthcare

2. INDIANS AT RISK  HEART
DISEASE EPIDEMIC
Sedentary life styles, Unhealthy
diet, Stress, Diabetes, Narrower
arteries
Healthy Heart for a long happy life 2

3. HAVE A HEALTH HEART
Healthy Heart for a long happy life

4. Quit smoking
for a healthy heart
• Smoking reduces life expectancy by 15-25
years
• Smokers twice at risk than Non-smokers
• Risk reduces on quitting smoking
Healthy Heart for a long happy life 4

5. Lower the salt-intake
for a healthy heart
• Excess-salt -> high blood pressure ->
Coronary heart disease
Healthy Heart for a long happy life 5

6. Balanced diet
for a healthy heart
Take Avoid
• Fresh fruits • Fats
• Vegetables • Red meat
• Whole grain bread • Deep fried food
• Brown rice • White sugar
• Regular meals • White bread
• Over eating
• Late night meals
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7. Dietary fibre
for a healthy heart
• Oats, oat bran, oatmeal • Green/black tea
– A bowl (3 g.) per day – 5 cups a day
– Lowers bad cholesterol – Lowers cholesterol, blood
(LDL) pressure
• Psyllium husk (Isabgol) – Inhibits blood-clotting
– Lowers LDL, triglycerides, • Barley (jau)
apo-lipoprotein B, – Retards intestinal
inflammation fat/cholesterol absorption
• Soybean
• Lowers bad cholesterol
(LDL)
• Raises good cholesterol
(HDL)
Healthy Heart for a long happy life 7

8. Avoid alcohol
for a healthy heart
• Excessive alcohol
– -> heart muscle damage -> high blood
pressure
– -> Weight gain
• Avoid alcohol
– At least limit it to 30ml a day
Healthy Heart for a long happy life 8

9. Regular exercise
for a healthy heart
How much Benefits
• 30 minutes of moderate • Improves mental health
exercise a day • General well-being
– Gradually increased to to
45 minutes of brisk
walk/jogging
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10. Routine medical check-up
for a healthy heart
What to check? When to check?
• Blood pressure • 30 year+
• Blood sugar – 6 monthly
• Cholesterol • 50 year+
– 3 monthly
• Body mass index
• Marginally elevated
– monthly
• Elevated
– As per Doctor’s advice
Healthy Heart for a long happy life 10

11. Healthy Weight, Healthy Shape
for a healthy heart
Manage waist Manage cholesterol
• Apple-shaped (fat around • Cholesterol deposition
waist) more prone than starts in childhood
the Pear-shaped (fat – Extra weight always
around hips) harmful
– Small healthy dietary
changes beneficial
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12. Apple shape
Healthy Weight, Healthy Shape
• Fat stored around • At risk of lifestyle
the middle related diseases
– Abdomen – Diabetes
– Belly – Heart disease
– Chest – Stroke
– Surrounding internal – High blood pressure
organs – Impaired lung
• Heart function
• lungs
– Certain cancers
– Gall bladder disease
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13. Pear shape
Healthy Weight, Healthy Shape
• Fat stored below • Risk of weight related
waist line diseases
– Hips – Arthritis
– Thighs
• Less of heart risk
than Apple shape
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14. Waist-to-Hip Ratio
Healthy Weight, Healthy Shape
Measurement Heart risk
• Signifies fat distribution • Ideal ratio
in body – Women: 0.8 or less
– around waist and hip – Men: 0.95 or less
• Divide circumferences of • Heart risk ratio
– Waist at its smallest part, – 0.76 - 0.83
and • Pear shape ratio
– Hips at the widest part of
– < 0.72
buttocks
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15. Beat stress
for a healthy heart
Cumulative stress leads to Manage it by
• Irregular meals • Yoga/walking
• Smoking • Meditation
• Drinking • Recreation
• Bad physical health • Vacation
• Bad mental health
• Increased cardiac risk
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16. Check family history
for a healthy heart
• Coronary heart • Family members:
disease in close – Smoker
relative(s) -> Higher – Hypertensive
heart risk – High cholesterol
– Sedentary life style
– Obese
– Diabetic
– Heart disease
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17. Be aware of risk factors
for a healthy heart
Uncontrollable factors Controllable factors
• Heredity • High blood sugar
– Coronary heart disease in • High blood pressure
close relative doubles the
risk • High cholesterol
• Age • Obesity
– Usually 60+ • Smoking
– 30 + also prone now • Alcohol
• Sex • Sedentary life style
– Men + + + • Stress
– Women after menopause
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18. Laughter, the best medicine
for a healthy heart
• Belly laughter
– Relaxes
– Lightens
– Refreshes
– Enlivens
– Strengthens heart
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19. Have a Healthy Heart!

20. For more information/queries/feedback:
Write to us at: Visit us at:
contact@hhc.co.in www.hhc.co.in
© 2010 by HHC Healthcare
All rights reserved. No part of this document may be reproduced or distributed in any form or by any means, or stored in
a database or retrieval system, without prior written permission of HHC Healthcare.
Healthy Heart for a long happy life