1. PROGRAM OVERVIEW
The Healthy Heart Program aims to promote cardiovascular health, enhance blood circulation, maintain healthy blood pressure and cholesterol levels, and prevent any heart-related issues.
The Healthy Heart Program emphasizes a healthy diet, regular exercise, stress management, and healthy lifestyle practices.
2. PROGRAM GOALS
Strengthen heart muscles
Improve blood circulation
Maintain healthy blood pressure
Control cholesterol levels
Improve stamina and breathing
Reduce stress and inflammation
Promote long-term heart health
3. HOW HEART HEALTH WORKS
A healthy heart requires:
Balanced nutrition with low saturated fat and sodium
Regular aerobic exercise
Healthy body weight
Stress and sleep management
Avoidance of smoking and excessive alcohol
Small daily habits have a powerful long-term impact on heart health.
4. Early Morning (5:00-7:00 AM)
Wake up Early Morning
Drink Warm water.
Energy Drink
Exercise with Our Community where We Provide Yoga, Aerobic, Zumba Dance, and Different kinds of Workouts Regularly.
5. Breakfast (7:00-8:00 AM)
Breakfast should be protein-rich and Balanced diet with Super Delicious Shake Mix, Protein shake with water or low-fat milk
Add Heart Health Nutrition recommend by us
Avoid:
Sugary cereals
White bread
Fried foods
6. Mid-Morning Snack (11:00-12:00 PM)
Choose one option (If Needed):
1 seasonal fruit (apple, papaya, orange, guava etc.)
Coconut water
Sprouts salad (small bowl)
7. Lunch (1:00-2:00 PM)
A balanced diet is a must.
1-2 whole wheat rotis OR 1 small bowl of rice
Dal / rajma / chole / curd
Major portion of cooked vegetables
Fresh salad (cucumber, carrot, lemon)
Tip:
Eat slowly and leave when you are 80% full.
8. Evening Snack (4:00-5:00 PM)
Pick one option (If Needed)
Energy Drink + roasted chana
Makhana / peanuts (small portion)
Avoid:
Biscuits
Fried snacks
Sugary tea
9. Dinner (7:00-8:00 PM)
Dinner should be protein-rich and Balanced diet with Super Delicious Shake Mix, Protein shake with water or low-fat milk
Add Heart Health Nutrition recommend by us
Important:
Avoid eating after 8:00 PM
10. Bedtime (9:00-10:00 PM)
If Needed
Warm milk with turmeric
Milk + dates
11. Water Intake
Drink 3 to 4 liters daily.
Remeber Intake 1 Liter/ 20 Kg Weight
Drink water in small sips throughout the day
Avoid drink water immediate before and after meal
12. FOODS FOR A HEALTHY HEART
Fruits: Apples, berries, oranges
Vegetables: Spinach, broccoli, carrot
Whole grains: Oats, brown rice, millets
Healthy fats: Nuts, seeds, olive oil
Protein: Dal, legumes, fish (if non-veg)
13. FOODS TO LIMIT OR AVOID
Excess salt
Fried and oily foods
Processed foods
Sugar and sweets
Red meat (limit)
Smoking and alcohol
14. Daily Workout Routine
Have to join our Online workout sessions regularly
Workout with Our Community where We Provide Yoga, aerobics, Zumba Dance and Different kind of Workouts Regularly.
Beginners should start slowly and increase intensity .
15. SLEEP & LIFESTYLE GUIDELINES
Sleep 6–8 hours every night
Avoid mobile screens 1 hour before bedtime
Reduce stress through meditation, music, or walking
Maintain consistent meal timings
16. HEALTH MONITORING
Check blood pressure regularly
Monitor cholesterol and sugar levels
Track resting heart rate
Maintain healthy waist circumference
COMMON MISTAKES TO AVOID
Sedentary lifestyle
Skipping meals
High-salt diets
Ignoring stress
Irregular sleep habits
17. EXPECTED BENEFITS
Improved stamina and breathing
Better blood pressure control
Improved cholesterol profile
Reduced stress and anxiety
Long-term heart protection
18. IMPORTANT NOTES
This is a general wellness program, not a medical prescription
People with existing heart conditions should consult a cardiologist
Consistency is key to heart health
The Healthy Heart Program promotes strong cardiovascular health through balanced nutrition, regular activity, and mindful living.
Following this program consistently can significantly reduce heart disease risk and improve overall quality of life.
