COMPREHENSIVE HEART DISEASE PREVENTION GUIDE

I. EXERCISE - SPECIFIC TYPES & BENEFITS

A. CARDIOVASCULAR EXERCISES:

1. BRISK WALKING (30-45 mins, 5x/week)

• How: 3-4 mph pace, arms swinging, maintain conversation

• Benefit: Lowers LDL cholesterol, reduces blood pressure, improves circulation

• Best for: All ages, beginners, joint issues

2. RUNNING/JOGGING (20-30 mins, 3-4x/week)

• How: Interval training (1 min run/2 min walk) or steady pace

• Benefit: Strengthens heart muscle, boosts HDL cholesterol

• Best for: Ages 20-60, healthy joints

3. CYCLING

• Outdoor: 45 mins, varied terrain

• Stationary: HIIT format (30 sec sprint/90 sec recovery)

• Benefit: Improves vascular function, low impact

• Best for: Knee issues, overweight individuals

4. SWIMMING (30 mins, 3-4x/week)

• How: Lap swimming, water aerobics

• Benefit: Full-body workout, excellent for blood pressure control

• Best for: Arthritis, mobility limitations, all ages

5. HIGH-INTENSITY INTERVAL TRAINING (HIIT)

• Format: 30 sec maximum effort, 90 sec recovery x 8 rounds

• Exercises: Jump squats, burpees, mountain climbers

• Benefit: Improves VO2 max quickly, time-efficient

• Best for: Ages 20-50, good fitness base

B. STRENGTH TRAINING (2-3x/week):

1. COMPOUND MOVEMENTS:

• Squats (bodyweight or weighted): Improves circulation

• Push-ups (modified if needed): Enhances cardiac output

• Rows (with bands/dumbbells): Reduces back pain for better exercise adherence

2. RESISTANCE TRAINING:

• Deadlifts (light to moderate): Boosts metabolism

• Overhead Press: Improves posture for better breathing

• Farmer's Walk: Natural blood pressure management

C. FUNCTIONAL TRAINING:

• Stair Climbing (10-15 mins daily): Practical heart workout

• Carrying Groceries: Real-life strength building

II. YOGA ASANAS & PRANAYAMA - SPECIFIC PRACTICES

A. HEART-HEALTHY ASANAS:

1. SUN SALUTATION (Surya Namaskar)

• Sequence: 12 poses, 5-12 rounds

• Benefit: Cardiovascular workout, improves circulation

• Specific: Synchronize breath with movement

2. BACKBENDS (Open Heart Region):

• Cobra Pose (Bhujangasana): 30 sec, 3 reps

• Bridge Pose (Setu Bandhasana): 1 min, 3 reps

• Camel Pose (Ustrasana): 30 sec, 2 reps

• Benefit: Stretches chest, improves lung capacity

3. INVERSIONS (Modified):

• Legs-Up-The-Wall (Viparita Karani): 5-10 mins daily

• Downward Dog (Adho Mukha Svanasana): 1 min, 3 reps

• Benefit: Improves venous return, reduces swelling

4. TWISTS:

• Seated Twist (Ardha Matsyendrasana): 30 sec each side

• Supine Twist (Supta Matsyendrasana): 1 min each side

• Benefit: Stimulates digestion, aids detoxification

B. PRANAYAMA (Breath Control):

1. ALTERNATE NOSTRIL BREATHING (Nadi Shodhana)

• Method: 5-10 mins daily, before meditation

• Benefit: Balances nervous system, reduces stress hormones

2. SKULL SHINING BREATH (Kapalabhati)

• Method: 3 rounds of 30 strokes (if no hypertension)

• Benefit: Increases lung capacity, oxygenates blood

3. HUM BEE BREATH (Bhramari)

• Method: 5 mins, especially before sleep

• Benefit: Lowers blood pressure, calms mind

4. DEEP DIAPHRAGMATIC BREATHING

• Method: 5 mins, 3x daily - hand on belly, deep inhale/exhale

• Benefit: Activates parasympathetic nervous system

III. FOOD & NUTRITION - SPECIFIC RECOMMENDATIONS

A. MUST-EAT FOODS (Daily/Weekly):

1. VEGETABLES:

• Leafy Greens: Spinach, kale (1 cup daily) - nitrates lower BP

• Cruciferous: Broccoli, cauliflower - sulforaphane reduces inflammation

• Colorful: Bell peppers, tomatoes, carrots - antioxidants

2. FRUITS:

• Berries: Blueberries, strawberries (1 cup daily) - anthocyanins

• Citrus: Oranges, grapefruit - vitamin C, flavonoids

• Pomegranate: ½ cup daily - punicalagins protect arteries

3. WHOLE GRAINS:

• Oats: ½ cup daily - beta-glucan lowers cholesterol

• Quinoa: Complete protein, magnesium

• Brown Rice/Buckwheat: Fiber, B vitamins

4. HEALTHY FATS:

• Nuts: Walnuts (7 halves daily) - omega-3 ALA

• Seeds: Flax, chia (1 tbsp ground daily) - lignans

• Avocado: ¼ daily - monounsaturated fats

• Olive Oil: 2 tbsp extra virgin daily - polyphenols

5. PROTEINS:

• Fatty Fish: Salmon, mackerel, sardines (3.5 oz, 2x/week)

• Legumes: Lentils, chickpeas (1 cup daily) - soluble fiber

• Plant-based: Tofu, tempeh - isoflavones

6. FERMENTED FOODS:

• Yogurt/Kefir: Probiotics for inflammation reduction

• Kimchi/Sauerkraut: Gut-heart axis benefits

B. SPECIFIC HEART-PROTECTIVE NUTRIENTS:

1. OMEGA-3 FATTY ACIDS:

• Sources: Salmon, walnuts, chia seeds

• Dose: 1-2g EPA+DHA daily

2. SOLUBLE FIBER:

• Sources: Psyllium husk, oats, apples

• Dose: 10-25g daily

3. POTASSIUM:

• Sources: Sweet potatoes, bananas, white beans

• Dose: 3,500-4,700mg daily

4. MAGNESIUM:

• Sources: Pumpkin seeds, almonds, dark chocolate

• Dose: 400-420mg (men), 310-320mg (women)

5. POLYPHENOLS:

• Sources: Green tea, dark chocolate, berries

• Benefit: Reduces LDL oxidation

• C. DAILY MEAL PLAN EXAMPLE:

Breakfast (7-8 AM):

• Oatmeal with walnuts, berries, flaxseed

• Green tea

Mid-morning (10 AM):

• Apple with handful of almonds

Lunch (1 PM):

• Large salad with mixed greens, chickpeas, avocado

• Quinoa or brown rice

• Grilled salmon (2x/week)

Afternoon (4 PM):

• Carrot sticks with hummus

• Herbal tea

Dinner (7 PM):

• Vegetable stir-fry with tofu/tempeh

• Small portion of whole grain

• Turmeric-spiced soup

D. WHAT TO AVOID COMPLETELY:

1. TRANS FATS:

• Fried foods, baked goods, margarine

• Check labels for "partially hydrogenated oils"

2. ADDED SUGARS:

• Sugary drinks, desserts, sweetened cereals

• Limit to <25g (6 tsp) daily

3. EXCESSIVE SODIUM:

• Processed meats, canned soups, snacks

• Limit to <1,500-2,300mg daily

4. PROCESSED CARBS:

• White bread, pastries, refined pasta

• Choose whole grain versions

5. UNHEALTHY COOKING METHODS:

• Deep frying - choose baking, steaming, sautéing

• Charring/grilling meats excessively

V. SPECIFIC W28ARNINGS & MODIFICATIONS

High Blood Pressure:

• Avoid intense breath retention in pranayama

• Limit sodium strictly

• Include potassium-rich foods

• Regular moderate exercise (not extreme)

High Cholesterol:

• Increase soluble fiber significantly

• Reduce saturated fats

• Include plant sterols (fortified foods)

• Daily aerobic exercise

Diabetes/Pre-diabetes:

• Time carbohydrates with activity

• Include protein with every meal

• Regular exercise timing consistency

• Monitor blood sugar responses

Joint Issues:

• Replace running with swimming/cycling

• Chair yoga modifications

• Include anti-inflammatory foods (turmeric, ginger)

VI. MONITORING & MAINTENANCE

Weekly:

• 150+ mins moderate exercise OR 75+ mins vigorous

• 2+ strength sessions

• 3+ yoga/pranayama sessions

Monthly:

• Check blood pressure if hypertensive

• Weight check

• Review food diary

Annually:

• Full lipid profile

• Blood glucose test

• Doctor consultation

Consistency over intensity. Regular moderate activity with consistent healthy eating patterns provides 80% of benefits.

Start where you are, use what you have, do what you can. Every positive choice accumulates toward a healthier heart.