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Exercise for a healthy Heart

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Exercise for a Healthy Heart

Fit in a healthy diet with other heart healthy measures - exercise, weight control, and stress management. You may not care about increasing your strength. "Firm, abs" may be the last thing on your mind and even if you don't know your biceps from your bicuspids, there's one muscle you should never ignore- your heart. If you want to avoid heart disease -- or are recovering from heart trouble -- a little sweat can work wonders.

Top 4 Exercise for a Healthy Heart

1. Running : Running is always more efficient than walking as you are pushing your entire body weight forward which will quickly elevate your heart rate. Start slowly where you warm up for 15 minutes and build your pace. At the end of 15 minutes you can then increase your pace to 50 to 80% of your maximum heart rate. Remember to cool down after your run by slowing your pace. Even if you have never run before, start slowly and build the distance each week as this is an excellent aerobic exercise for the heart.

2. Weight Training : This will prevent your body from loosing muscle mass. As you continue to weight train the muscle you build will help your burn fat and stay leaner which will help your heart.

3. Swimming : A great exercise which is non impact based and yet raises the heart. If you ever have an injury or running does not work for you, head to the pool and get your workout. In swimming, the entire body muscles are used. To increase intensity of the swim, you can use hand paddles and flippers.

4. Cycling: Bike is another non impact sport and yet tough to do. Biking uses large muscles groups of your hamstrings and quadriceps and keep your muscles toned. Going uphill will make you push your heart rate up and give you an excellent work out.

So think positively and start getting fit. It takes time, effort and a little pain but you have everything to gain in return. Find some tasty and healthy heart recipes we have handpicked for you.

It's never too late to begin. Get started now.....

“I am too busy”
“I am too old to start a exercise regime”
“I can’t wake up early in the morning” and soon…..
Excuse us from these outdated excuses!!

In fact, you are never too old to get started and good work management will definitely permit some time for exercising. Regardless of your age, gender and role in life you can benefit from regular exercise. Here are some overall benefits of a regular exercise regime.

General benefits of exercise

• good, energetic start to the day
• an active lifestyle
• weight control
• less mental stress and ‘bye-bye’ to depression
• improved quality of sleep
• good posture
• toned muscles
• improved self image and hence, self esteem
• decreased susceptibility to diseases

Along with the general benefits of exercise mentioned above, it is a long proven fact that daily physical activity strengthens the muscles of the heart, thus improving the heart’s efficiency to pump blood to all parts of the body. An active lifestyle also helps to increase the HDL levels (good cholesterol) and decrease the LDL levels (bad cholesterol), thus decreasing the risk of heart disease further.

Now the question that would spring in most minds is, “Which activity is best for me?”
It is wisest to choose a form of exercise comfortable to your lifestyle. If you have been inactive for a while, you may start with less strenuous activities such as a brisk walk or a swim at a comfortable pace. Beginning at a slow pace will allow you to become fit without straining your body. Once you are in a better shape, you can gradually move to other types of exercise. Feel free to indulge in a game you enjoy, like tennis, badminton etc. It is advisable to plan a regular exercise regime, best suited to your body and lifestyle. Doing so under your doctor’s supervision will ensure an effective regime and help to avoid complications. Do remember that your doctor is the best person to confirm your medical fitness and help you choose a form of exercise that is suitable for your activity level, age and general health.

For the overall health benefit, experts recommend that you exercise 20 to 30 minutes on all or most days of the week and also spend some time in stretching activity at least twice a week.

Think you don’t have time to exercise and stretch? Try the following ideas to ease your problem. You don't have to live at the gym to protect your heart. Instead of thinking in terms of a rigid exercise programme in the morning, you can even try and incorporate it in your day-to-day lifestyle. Remember that muscles used in any activity and at any time of the day contribute to fitness. You can give your heart a boost simply by just working a little more with extra movements and stretching a couple of times as discussed below:

• Taking the stairs instead of an elevator.
• Do household work to fast music. It will ensure that your work quickly thus burning more calories.
• Park the car at the far end of the parking lot and walk to the office or store.
• Schedule stretching and small walks during breaks at work.
• Make more than one trip to the laundry or grocery store as a form of exercise.
• Get off public transportation a few blocks away for destination.
• Take a brisk walk when you have an urge to snack.
• Wash your car yourself. It’s relaxing a also a good form of exercise.
• Take your dog for a walk.

Most people get excited at the thought of an exercise regime initially, and do embark on it. However, soon the rigmarole of life catches up and people cannot continue to follow their exercise regime. However, you must remember that the key to a ‘Heart healthy’ fitness for a lifetime is “consistency”. It is only when exercise finds a permanent place in your life that you would succed in achieving your goal...a good overall health, free from any ailment. But do listen to your body, if you find difficulty whilw exercising, do not hesitate to consult your doctor.

Here are a few tips to help you make exercise a habit….

• Set realistic goals.
• Choose an activity you enjoy.
• Begin with a slow pace and gradually increase the intensity
• Give your body a chance to adjust to the new routine.
• Don’t get discouraged if you don’t see immediate results.
• Don’t give up if you miss a day due to some unavoidable reason. Get back to the schedule the next day.
• Find a partner, if possible, for exercising, as it helps in motivation and socialization.

Find some tasty and healthy heart recipes we have handpicked for you below. Stay fit and healthy.

Exercise For A Healthy Heart



1

palak chana dal recipe | healthy spinach chana dal | Indian chana dal palak | zero oil chana dal palak | with 28 amazing images. palak chana dal recipe | healthy spinach chana dal | Indian chana dal palak | zero oil chana dal palak is a nourishing dal – a must for vegetarians. Learn how to make healthy spinach chana dal. To make palak chana dal, combine the chana dal, salt, turmeric powder and ¾ cup of water in a pressure cooker, mix well and pressure cook for 2 whistles. Allow the steam to escape before opening the lid. Keep aside. Heat a deep non-stick pan on a medium flame and when hot, add the mustard seeds, curry leaves and asafoetida and dry roast for about 30 seconds or till the mustard seeds crackle. Lower the flame, add the green chilli and onions and dry roast till they turn light brown in colour. Sprinkle a little water if the onions start burning. Add the spinach and dry roast for 1 to 2 more minutes while stirring continuously. Add the cooked dal, jaggery, chilli powder and little salt and mix well. Add ½ cup of water, mix well and simmer for 5 to 7 minutes. Serve hot. A Maharashtrian delight, tweaked to boost the health value! While palak adds vitamin A, iron and folate to this dish, chana dal adds protein, zinc and fibre. Indian chana dal palak is a sneak way of gaining many nutrients in one bowl. The perfectly cooked chana dal gives a pleasing mouthfeel which is enhanced by the addition of basic Indian spice powders like turmeric powder and chilli powder. Simple, yet enjoyable with chapati and a salad of your choice. All healthy individuals to weight wachers and even heart patients to diabetics can include this healthy spinach chana dal in their daily diet. While we have zero oil chana dal palak, if you wish you can temper the mustard seeds and green chilli in 1 tsp of oil. With the combination of palak and chana dal, you can also try a healthy non-fried snack – spinach and chana kebab. Tips for palak chana dal. 1. Soaking chana dal for ½ hour is important to reduce cooking time. 2. Ensure that you do not overcook chana dal, as each grain of dal should be separate and not mashed. 3. Spinach can be replaced with chopped fenugreek leaves. Enjoy palak chana dal recipe | healthy spinach chana dal | Indian chana dal palak | zero oil chana dal palak | with step by step photos.

2

Rice is usually a no-no for diabetics because it causes a quick rise in blood sugar levels. To counter the effect of high glycemic index white rice, replace it with high fibre brown rice and toss in some fibre-rich vegetables along with diabetic-friendly ingredients like garlic and fenugreek to create a hearty rice delicacy which is best enjoyed in moderation.

3

Simple, common ingredients are put together to make a delectable roti that fits perfectly into a blood pressure friendly menu. The crazy crunch of cabbages and onions, together with the spiky flavours of garlic and green chillies make this Cabbage and Onion Roti a drool worthy one. Apart from adding to the flavour and texture, garlic and onion are also heart-friendly ingredients, which are welcome additions to any high-BP diet. You can also try other healthy rotis like Oats Flax Seeds Roti and Low Salt Mooli Roti .

4

A perfect combination of sprouted kabuli chana and palak that will tickle your taste buds, and keep your protein , calcium and iron levels up too. This Sprouted Kabuli Chana and Palak has a very unique taste and mouth-feel because the gravy is made of sautéed brinjals and tomatoes perked up with a masaledar paste of onions, garlic and ginger. The thoughtful combination of ingredients also makes this dish rich in folic acid. Relish it hot with whole wheat phulkas for a nutritious and satisfying meal.

5

eggless chocolate pudding recipe | low calorie chocolate pudding | Indian style chocolate pudding with cocoa powder | eggless chocolate pudding is a reasonably low calorie dessert option. Learn how to make Indian style chocolate pudding with cocoa powder. low calorie chocolate pudding is made from agar agar, unsweetened cocoa powder, low fat milk, sugar substitute and low fat cream. The low calorie chocolate pudding is the perfect dessert to surprise your vegetarian friends with! They will be astonished by the fabulous texture of this pudding, achieved using versatile agar-agar instead of fat-laden eggs. To make eggless chocolate pudding, combine the cocoa powder with 2 tbsp of low-fat milk in a bowl, mix well and keep aside. Combine the agar-agar with 1½ cups of water in a broad non-stick pan, mix well and cook on a slow flame for 6 to 7 minutes or till the agar-agar dissolves completely, while stirring occasionally. Strain the mixture through a muslin cloth and keep aside. In the same pan, boil the remaining milk, add the agar-agar mixture, sugar substitute and cocoa- milk mixture, mix well and cook on a slow flame for 5 to 7 minutes, while stirring continuously. Remove from the flame, add the cream and mix well. Pour the mixture into 8 glasses and allow it to cool slightly. Refrigerate for 2 to 3 hours or till the pudding sets completely. Serve chilled. Made in a jiffy, this easy chocolate pudding is sure to top the list of your favourite chocolate desserts, as it is low in calories yet intense in its flavour and aroma. We have added a little bit of sugar substitute to this chocolate pudding with cocoa powder to reduce the calorie and fat content and make it suitable for diabetes. Although low in fat, this pudding is better enjoyed occasionally, when you feel like digging into something chocolaty. Though this low calorie chocolate pudding doesn’t lend in much nutrition, the ideas behind this recipe is to enjoy your favourite dessert with few calories added to your meal. With 45 calories per serving, you can dig into it on occasions. Tips for eggless chocolate pudding. 1. Use a packet of agar-agar which is unopened or recently opened for best results. 2. If you do not find low-fat cream, use regular fresh cream. 3. Use a sugar substitute which can withstand cooking temperature. Enjoy eggless chocolate pudding recipe | low calorie chocolate pudding | Indian style chocolate pudding with cocoa powder |

6

moong sprouts and spring onion tikki recipe | diabetic friendly moong sprouts cutlet | healthy moong tikki | moong sprout cutlet Indian snack | with 17 amazing images. moong sprouts and spring onion tikki recipe | diabetic friendly moong sprouts cutlet | healthy moong tikki | moong sprout cutlet Indian snack is a non-fried starter which can be served as a part of a healthy meal. Learn how to make diabetic friendly moong sprouts cutlet. To make moong sprouts and spring onion tikki, blend the moong sprouts in a mixer to a coarse mixture without using any water. Transfer the moong sprouts mixture into a deep bowl, add all the remaining ingredients and mix well. Divide the mixture into 12 equal portions and roll each portion into a 37 mm. (1½”) diameter tikki. Heat a non-stick tava (griddle) and grease it with ¼ tsp of oil. Cook all the tikkis on it, using 1 tsp of oil, till they turn golden brown in colour from both the sides. Serve immediately with mint and onion chutney. Everybody yearns for a treat once in a while! Here is a perfectly enjoyable snack, made keeping diabetic norms in mind. These scrumptious diabetic friendly moong sprouts cutlet are made with fibre and iron-rich moong sprouts bound together by oats flour, which contains beta glucan, a unique type of soluble fibre that helps control blood sugar. Spring onion whites and greens enhance the flavour, texture and aroma of this tasty moong sprout cutlet Indian snack, which is made with very little oil to make it suitable for diabetics with heart problems too. People aiming weight loss can also relish on healthy moong tikka. They are a wise choice than fried tikkis. To make a satiating meal take a Tortilla, spread some Mint and Onion Chutney and Cabbage, Carrot and Lettuce Salad, place two tikkis on top and wrap it up. Tips for moong sprouts and spring onion tikki. 1. Cook the moong sprouts till they are 85% cooked. They should be crunchy and not mushy. 2. Further blend them till coarse and not fine. 3. Roll and shape the tikkis slightly thin and flat so they cook well from within on the tava. Enjoy moong sprouts and spring onion tikki recipe | diabetic friendly moong sprouts cutlet | healthy moong tikki | moong sprout cutlet Indian snack | with step by step photos.

7

Pineapple and cucumbers tossed with coriander and lemon juice furnish a storehouse of vitamin C which is extremely essential to build up your immunity against infections. Honey imparts a delicate sweetness to this tangy salad. Rather than serving it as an occasional treat, make this sweet and sour salad a part of your daily meal and say goodbye to infections!

8

oats and moong dal dahi vada recipe | non fried oats moong dal dahi vada | healthy oats dahi vada | with 39 amazing images. Learn how to make oats and moong dal dahi vada recipe | non fried oats moong dal dahi vada | healthy oats dahi vada | Our Indian snacks, especially the savoury ones, have a knack of making one overeat, only to feel guilty later. Not if you make them the smart way, at home. oats and moong dal dahi vada is one such brilliant snack – a non-fried version of dahi vadas, which can be enjoyed without any guilt! Fibre from the oats and calcium from curds makes this a nourishing yet low-fat treat. Being so flavourful by itself, healthy oats dahi vada does not even require calorie-laden meetha chutney for serving. Tips to make oats and moong dal dahi vada: 1. Do not soak the vadas for too long, else they might break. 2. Assemble the vadas just before serving then. 3. Baking powder makes the dahi vada soft and fluffy. Enjoy oats and moong dal dahi vada recipe | non fried oats moong dal dahi vada | healthy oats dahi vada | with detailed step by step images.

9

Crepes are delicious thin pancakes that are popular in French cuisine. While Crepes are usually made with maida, here we have made it heart-friendly using oats and whole wheat flour. The Oats and Spinach Crepes with Ratatouille Filling is also loaded with veggies that improve the taste and fibre content. The white sauce too is not fat-laden but made with cauliflower, which gives the same creamy mouth feel and taste. Enjoy this delicious and healthy treat hot and fresh. Also try other heart friendly international recipes like Healthy Bean Quesadilla and Paneer Shavarma Wrap .

Reviews

Exercise for a healthy Heart
 on 29 Nov 17 04:38 PM
5

It''s a very good information about the importance of exercise that everybody should compulsory do for their health. Out of suggested Tarla Mam''s recipes i tried palak-chana dal and pineapple-cucumber salad recipe. Both tastes very good.