Fitness Q&A: Exercise for a healthy heart

Fitness expert, Namita Jain answers readers’ questions on fitness. Get your doubts cleared and see them featured on our FAQ page every Thursday.
This week’s answers:

1. dear namita, my family has a history of heart disease. Im 38 now and would like to know what to eat and how to exercise to prevent heart disease.

Exercise regularly. The duration should be between 20 and 60 minutes, with 20 minutes being the minimum to maintain fitness levels.
For keeping the heart fit you do exercises such as walking, jogging, running, bicycling, swimming, using the treadmill, stationary bicycle, stair climber, rowing machine, elliptical trainer.

You need to make basic dietary changes either to prevent heart disease or keep it under control. Substitute not starve is the strategy for a healthy heart.

· Cut back on full-fat milk and other dairy products, organ meats, such as liver, egg yolks, fatty and marbled meats, cold cuts.
· Buy only lean meat, cut off the fat layer and eat in small portions. Eat red meat sparingly, substitute with fish, chicken and vegetarian food.
· Consume fresh vegetables and fruits. Cut back on fried vegetables, vegetables with creamy sauces, canned fruit packed in heavy syrup.
· Consume whole-wheat flour, whole-grain bread, high-fiber cereal, brown rice, oatmeal. Cut back on refined products, muffins, doughnuts, biscuits and cakes.

2. Is Hata yoga and Raja yoga are same ?

Hatha Yoga is known for the asanas or postures. Raja yoga adds concentration to stay calm and attentive. The improvement in power of concentration, is a result of Raja Yoga.

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