Diet Plan for Heart Health

 

✅ Diet Plan for Heart Health

Breakfast

• Whole-grain toast or oatmeal topped with fresh fruit (berries, banana)

• Low-fat yogurt or skimmed milk

• A handful of nuts (almonds, walnuts)

Mid-morning snack

• A piece of fruit (apple, orange) or raw veggies (carrot sticks, cucumber)

Lunch

• Grilled or baked lean protein (skinless chicken, fish, legumes)

• Plenty of leafy greens and colourful vegetables (spinach, broccoli, bell peppers) with olive-oil dressing

• Brown rice or whole-grain chapati (flatbread)

Afternoon snack

• Hummus with vegetable sticks, or a handful of unsalted seeds

Dinner

• Vegetables cooked with minimal oil

• Grilled fish or paneer, or lentils (daal)

• A small portion of whole-grain chapati or quinoa

Evening snack (optional)

• Light herbal tea, or a small handful of unsalted almonds/walnuts

General guidelines

• Limit salt and processed foods.

• Avoid saturated and trans fats (fried foods, heavy creams).

• Choose healthy fats: olive oil, avocado, nuts.

• Maintain adequate hydration (water, unsweetened drinks).

• Keep portion sizes reasonable and aim for a consistent meal schedule.

---

✅ Exercises Suitable for Heart Patients

Before you start: Always check with your cardiologist/doctor before beginning new exercise, especially if you have known heart disease.

Warm-up (5-10 minutes)

• Slow walking

• Gentle arm swings and shoulder rolls

Main activity (20-30 minutes, 3-5 times/week)

• Brisk walking or treadmill walking

• Cycling on a stationary bike

• Swimming or water aerobics (if available)

• Low-impact aerobics or dancing

Strength training (twice a week)

• Light weights or resistance bands: bicep curls, shoulder presses, seated leg extensions

• Body-weight exercises: wall push-ups, chair squats

• Avoid heavy lifting or very high-intensity without supervision

Cool down (5-10 minutes)

• Slow walking to bring heart rate down

• Stretching major muscle groups (legs, arms, back)

Additional tips

• Aim for at least 150 minutes of moderate‐intensity activity per week (or as advised).

• Listen to your body: if you feel chest pain, dizziness, extreme shortness of breath, stop and seek medical help.

• Combine exercise with daily lifestyle: using stairs, walking instead of drive for short trips, etc.

---

✅ Hospitals & Cardiologists in Pakistan

Here are a few reputable centers in Pakistan where you can find cardiology care. (Since you are in Sindh, I’ve included nearby options.)

1. Aga Khan University Hospital (Karachi, Sindh)

• A large, well‐established hospital with a dedicated cardiology unit and heart centre.

• Known for quality comprehensive cardiac care and experienced cardiologists.

• Tip: call the cardiac outpatient department ahead to check for cardiologist availability and appointment times.

2. Indus Hospital Karachi (Karachi, Sindh)

• A reputable hospital offering cardiac services, sometimes free or subsidised depending on need.

• Tip: If cost is a concern, ask about charitable or subsidised cardiac programmes.

3. National Institute of Cardiovascular Diseases (NICVD)

• A specialist institute focused entirely on cardiovascular diseases — diagnostics, surgery, rehabilitation.

• Tip: For more complex cases (e.g., valve replacement, bypass surgery), such specialised centres are often preferred.