Health & Lifestyle Medicine · Volume 55
The Healthy Heart Plan
Exercise and food for blood pressure and cholesterol
The Strong Heart Programme
Flagship edition
- Lower blood pressure with daily habits
- Food choices for healthier cholesterol
- Safe exercise for every fitness level
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About this book
Heart disease is a leading cause of death in India — and it strikes Indians earlier than many other populations. High blood pressure and unhealthy cholesterol often cause no symptoms until something serious happens.
This book explains blood pressure and cholesterol in plain language, and shows how exercise, Indian food choices, salt reduction, weight, sleep, stress, alcohol and tobacco affect your heart. It includes safe exercise plans for beginners and people with existing conditions, a 12-week walking-to-fitness programme, a heart-healthy Indian meal guide, home blood-pressure monitoring instructions and checklists to share with your doctor.
For anyone with high blood pressure or cholesterol, a family history of heart disease, or a wish to protect their heart for decades.
Educational guide. It supports — never replaces — care from your doctor, and contains no doses, cycles or sources.
Inside: 24 chapters
- 01The Heart Problem in India
- 02Blood Pressure Explained
- 03Cholesterol Explained
- 04How Exercise Protects the Heart
- 05Before You Start
- 06Aerobic Exercise
- 07Strength Training for Heart Health
- 08The 12-Week Heart Programme
- 09Heart-Healthy Indian Eating
- 10Salt
- 11Weight and Waist
- 12Tobacco and Alcohol
- 13Sleep and Stress
- 14Living With Heart Disease
- 15Monitoring and Check-Ups
- 16A Week of Heart-Healthy Indian Meals
- 17Moving More All Day
- 18Women's Heart Health
- 19Myths About the Heart
- 20Seasons and the Heart
- 21Stories
- 22Questions People Ask
- 23Your Heart Health Log
- 24Glossary
Read the introduction
Chapter 1
The Heart Problem in India
Cardiovascular disease — heart attacks, strokes and related conditions — is one of the leading causes of death in India. South Asians often develop heart disease 5–10 years earlier than many other populations.
Why the risk is higher
The good news
Much of the risk is modifiable. Lifestyle changes combined with appropriate medicines substantially reduce the risk of heart attack and stroke.
The most dangerous heart risk factors are the silent ones. You can't feel high blood pressure or high cholesterol — you have to measure them.
Blood Pressure Explained
Blood pressure is the force of blood against your artery walls, written as two numbers:
• Systolic (top number): pressure when the heart beats.
• Diastolic (bottom number): pressure between beats.
Categories (commonly used guide)
Different guidelines use slightly different thresholds (some define hypertension from 140/90). Your doctor will set your target.
Why it matters
High blood pressure damages arteries over time, increasing the risk of heart attack, stroke, heart failure, kidney disease and dementia.
The book continues for 65 pages across 24 chapters.
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