Articles on family planning sterilization

The Unmet need for Contraception in India!

Dr. Neelam Nath Bhatia, General Physician
26th September Is World Contraceptive Day & India Needs More Awareness.We were 1 billion in 1999 and we are 1.3 billion now in 2016. Why is one billion figure is worth its might- to cause a scare or to remind us about our depleting resources like water, food, and polluted air?Also because Dev Anand made a movie around same time titled 100 Crore to remind us about our might to Fight Corruption!If a qualified doctor happens to work in a one amongst thousands of rural villages right within Delhi/ NCR ,the harsh reality of numbers stares at us. No family has less than 4- 5 children and women are married at less than 18,the official age ,they have kids one after another every year in a row,by the time they are 25 , they are anemic mothers along with malnourished kids hanging around them but not willing to go to school despite education being made free.Still, it is our duty to guide these people, being visited by Government Vans to give them advice for free.Nobody offers them a Cafeteria approach to choose.Every contraceptive does not suit all women. It cannot be robotic.Why I wrote women here? Do men share no responsibility about family planning matters? The harsh reality is Yes.There are Myths associated with Male sterilizations, though medically it is the Safest for man and his family as Abdomen is Not involved. It is No Cut Vasectomy and the man walks out of clinic as if no procedure has been done, ready to go to work the same very day ,including lifting weights etc.Compare this with keyhole surgery of tubal ligation (safest choice for a woman who has completed her family) It looks like 1 stitch operation , but without sounding scary about the surgery, local anesthesia is given and abdomen is bloated up with gas to see tubes through a machine and bands are tied on both tubes one after another. Like any abdominal surgery, there is pain afterward , the woman is advised Not to Lift heavy weights for about 2 weeks lest the bands come out and Operation is a Failure.For temporary contraception, Pills, Condoms ( protection against STDs also ) are suggested but side effects are - Condoms have 20% failure rate,pills have side effects associated with hormones ( more on that later in another article)IUCD-Intrauterine Contraceptive Device is fairly good provided it is inserted to women under hygienic conditions & she does not suffer from heavy periods.I-pill means Only Emergency pill, it is loaded with hormones and can make regular cycle as erratic.Some girls have become habitual of taking it as a routine.Similarly, OCs should Not be given for more than 6 months at a stretch.A recent introduction is an injection for 5 years. This injection is the one being given every 3 months to avoid pregnancy. It is for women who forget to take a pill every day.Injection has hormone Progesterone. The woman is loaded with a dose for 3 months instead of a low dose to be taken daily. These women tend to get an Early Menopause & other conditions related to high doses of hormones. Motivate as many women as possible for safer procedures like Laprascopic Ligation / IUCD after asking them the details about their complex problems.One Happy woman may Not Share her Experience but another unhappy woman with wrongly fitted IUCD in a Van by Inexperienced Nurse/Health Worker is going to badmouth to entire Mohalla about bad effects of IUCD/Ligations.

Abortion Is Not a Dirty Job if Combined With Family Welfare

Dr. Neelam Nath Bhatia, General Physician
I have been practicing for the past 40 years. I started in 1976, an year after the emergency ended in India. A time when sterilizations were supposedly done forcefully, thus associating a bad name with Family Planning and creating a fear of every doctor in aam junta of our country. Even during a routine check up, it had to be justified to women that no litigation would be forced on them.The name of Family Planning was changed to Family Welfare. Now it is Department of Gyne/Obs/Family Welfare.We were 100 crores in 1999 ( remember the movie 100 crore made by Dev Anand)2016 we are 130 crores despite abortions made legal in 1972.Every woman who comes to center should not be abused psychologically, monetarily or physically & procedure can be done with minimum trauma using MR syringe.If a doctor earns 5000/- plus in a fancy nursing home , same doctor can earn same amount by doing 10 minor procedures per day.The investment to start a clinic is not much compared to a dental clinic or for eyes or for ear-nose-throat clinics etc which require sophisticated equipment.Dry sterilization of instruments can be done using formaldehyde tabs.Woman who comes to doctor full of fear and doubt is made to relax and procudure takes just 5 minutes or a bit more but some sedation injection is given to make doctor and patient at ease.The woman is most motivated at this stage.If given counselling to get fitted with intra uterine device , she may agree provided charges are reasonable and she does not have to buy it on her own.Copper T is given by Govt. to Registered family welfare centers for Free.She can be sent for lap ligation also-a procedure that is permanent compared to IUCD and takes only 15 minutes ,the woman is discharged within 2 hours of observation.Now a days MTP pills are sold over the counter minus prescription and women are buying them because doctors are few and our women are scared.It is written on packs to get in touch with doctor in case of pain or heavy bleeding.2 reasons of maternal mortality in our country are infection and bleeding after delivery/abortion.Pain and bleeding after MTP tablets are a signal that some pieces might have been retained and pieces get infected leading to discharge of pus along with blood,.It is my request to my young colleagues that you do not have to go to rural areas to serve our women from 8-80 , half of our population.There is lots to do right here within our cities. Government allows doctors to do lots for family welfare .Investment is minimal , work is plenty and women are abused by untrained midwives as in rural areas within Delhi ,there are no regulations about who poses to be a doctor and there are more than 1000 rural illegal villages within Delhi where no doctor wants to set up a shop ,but good news is that there are authorized colonies near every village.A clinic can be set up in a 2 room set as a day care center to cater to a large population at the mercy of quacks.No leader will preach family planning ,it being a dirty word for vote bank politics.It is for us , the doctors to do counselling and treatment after guiding the woman along with her husband using a cafeteria approach.Not every device or operation or pills are for every woman.It has to be personal.It has to be individualistic.

Healthy Diet Plan

Ms. Swati Kapoor, Dietitian/Nutritionist
Our body requires food to function. What kind of food you put into your system will reflect in your health. If you are eating healthy your body will look and feel healthy. But if you are just consuming food that have poor nutrition it will make you look unhealthy, sometimes out of shape, will lead to lifestyle related diseases, overall you will not feel great about yourself.By following a healthy diet you are ensuring your body is getting adequate nourishment required for the day to day functioning of the body.Being healthy does not mean starving yourself or living on raw fruits and vegetables. Being healthy simply means being more conscious about what you expose your body to. Physical activity is also an important part of being healthy but unless you are eating a healthy diet you will not reap much benefit.Here are a few dos of a Healthy Diet:1) Carbohydrates are important as they are the basic energy source of our body. What you actually need to avoid are simple carbohydrates like maida & white bread but keep the complex carbohydrates like whole wheat, oats etc.2) Eat a variety of natural foods like seasonal vegetables and fruits. Make sure you have at least 4-5 servings of these in a day. Your body requires vitamins & antioxidants to build immunity and stay healthy.3) Have at least 8-10 glasses of water everyday.4) You should include dairy for protein, Vitamin A & D, calcium, phosphorous for bone health and better metabolism.5) Try to have foods that have high biological protein value like eggs, fish, dairy & nuts.6) Moderation is key. Eat a little bit of everything to get the maximum benefits and stick to less processed food as much as you can. While we have told you what to do lets also highlight what not to do :1) Skipping meal is old school. You might think you are cutting down on calories but you are actually depriving your body of key nutrition2) Avoiding carbohydrates from your diet will make you only feel lethargic and over a period of time it will slow down your metabolism3) Don’t over eat food just because it is labelled as healthy. Too much of anything can be bad.Eating healthy is not restricted to people who are unwell or recovering from an illness. A healthy diet should be eaten to maintain general well being o the body. It is when we stop eating healthy that we start putting on weight, falling sick , have poor energy levels & in general not feel 100 percent .Healthy is also the most used word especially when it comes to marketing a food or beverage. When a food is labelled healthy what does it actually mean .To ensure what you eat is healthy read the nutrition label on the food and understand how that food was created.

Fibroid in Uterus Doesn’t Always Mean Hysterectomy (Removal of Uterus)

Dr. Mohini Vachhani, Gynecologist/Obstetrician
Hello ladies! I am Dr Mohini Vachhani a Gynaecologist who is going to be regularly updating you with the medical news.Today I am going to talk about fibroid in the uterus. Ladies don’t get anxious and worried if your Ultrasound or in other words Sonography report says fibroid is found in the uterus.Fibroids are non-cancerous masses of the muscles of the Uterus. 20% of women, which means one in 5 women, suffer from fibroids.Although the actual cause of fibroids is not known, increased level of Oestrogen hormone in the body is associated with increased growth of fibroids. After menopause secretion of oestrogen by ovaries reduces and this causes shrinkage of fibroids.A fibroid may present itself in various ways. There may not be any complaints by the patient and fibroid is accidentally diagnosed on ultrasound examination. It is well known that a fibroid may get undetected from “womb to tomb.” There may be heavy prolonged bleeding with passage of clots (Menorrhagia) resulting in anaemia. There may be a presence of a lump in the abdomen which presents as a firm irregular mass arising from lower abdomen. The fibroid can cause pressure on bladder giving frequent urination. Pressure on rectum gives rise to diarrhoea or constipation. Pressure on the nerves in the back results in Sciatica pain, which starts from back and goes down the leg to the feet. Patient can get continuous dull ache due to changes called “degeneration” in the fibroid. Also presence of fibroid can result in Infertility or even repeated miscarriages. Very very rarely (one in a thousand) a cancerous change called “sarcoma” starts but it happens only when fibroid grows rapidly. The investigations that are necessary consist of a physical examination of abdomen and gynaecological check-up. An Ultrasound or Sonography examination will confirm a fibroid. A blood examination to check for Anaemia and for Thyroid Function is necessary as Hypothyroidism is associated with heavy periods also.Endometrial sampling (biopsy of lining of the uterus) is done to rule out cancer. Traditionally D & C is performed using general anaesthesia and sample is sent for histology. However, at “In Sync Gynae Care” we offer one-stop Menorrhagia Clinic where history, gynaecological examination, pelvic Ultrasonography and endometrial sampling is done in one sitting without the need for either anaesthesia or going to a hospital.The management of a fibroid depends on the symptoms suffered by a woman.  If the fibroid is diagnosed on ultrasound examination done for some other purpose and woman has no problem, there is no need to take any action. However annual sonography is necessary to keep check on the size of fibroid.A woman with symptoms needs to get treated. Anaemic patient with low haemoglobin requires Iron supplements. To stop bleeding, non-operative, operative and very recently destruction of lining of uterus by “hot water balloon,” “Novasure” or even MRI-guided ultrasound treatment is available.First line of medical treatment is Hormonal or Non-hormonal oral tablets.  Second line of treatment is use of hormone containing coil inside the uterus which releases continuous hormone to shrink the fibroid. Third line is use of injections every one month to shrink the fibroid. Non-operative line of treatment is offered in mild symptoms or when uterus is necessary for a woman to have more babies or when circumstances of women do not allow her for operation or she is approaching menopausal age. Surgical treatment includes removal of fibroid using Hysteroscope i.e. using a camera inside the uterus, with no cut on abdomen or by Laparoscope that is with a cut on the abdomen and camera is put inside the abdomen; destroying lining of the womb by “hot water balloon,” “microwave rays” or “Thermal Novasure Ablation;” shrinking the fibroid by blocking the blood supply to fibroid, by method of “embolisation.” Another new and effective way of destroying lining of womb is with the use of high intensity magnetic resonance guided ultrasound that does not breach the skin. It is delivered in an outpatient setting with minimal sedation and the woman can return to work the next day. Then there is also the possibility of Hysterectomy, which is the removal of uterus with fibroid. This can be done either by vaginal route where a cut is made in the vagina or by abdominal route when a cut is made on abdomen. Newer methods are through keyhole surgery where 2-3 small cuts are made in the abdomen and camera and instruments are inserted through the openings. This is called Laparoscopic Hysterectomy.In summary, Ladies, once a fibroid is confirmed by Ultrasound, management option depends on what is the need of hour. If woman has no complaints and diagnosis is coincidental then there is no need to take action. However, she should have an annual follow up with the scan. If woman is in late 40s or early 50s and bleeding is not a major problem, i.e. she is not severely anaemic and bleeding does not affect her lifestyle, she can be managed with medical drugs. However, if she is in her 30s or 40s and her family is complete, fibroid is large and it affects her lifestyle and she is anaemic, surgical management is an option after failure of trial of medical management.So in short, diagnosis of a fibroid on Sonography does not always mean removal of uterus.

5 Factors to Consider When Choosing Your Local Dentist

Dr. Neel Bhatavadekar, Dentist
Getting dental treatment done is often accompanied by great anxiety for the vast majority of people. The largest component of this anxiety is usually not being sure if we have chosen the right dental office for the patients needs. Following are 5 quick points which should be considered when choosing your local dentist(points not necessarily in order of priority) :1) Inquire about sterilization protocols followed. Most good offices have something called a "Class B autoclave" for effective instrument sterilization. The sterilization chain right from how the assistant handles the instruments to how the doctor addresses patient safety (for instance with safety eye glasses) need to be considered.2) Does the doctor and the staff have a friendly demeanor and are they the sort who would be approachable in case of a toothache in the middle of the night.3) Credentials of the doctor. Is the doctor U.S. Board certified, for instance? Postgraduate or general dentist? 4) Does the dentist claim to do all treatment by himself/herself, or is there an internal referral process to involve other specialists when necessary. Does the dentist spend enough time in educating the patient in preventive measures? 5) Does the dental office appear to be upgraded with the latest dental technology to provide optimum and ethical patient care? (Having a fancy LED screen in the waiting room does not count ! )Hope these points help ! 

Healthy Weight Loss Diet

Ms. Swati Kapoor, Dietitian/Nutritionist
We work hard to lead a good life. Sometimes we forget a good life is not the end but a means to the end. Good life is directly linked to be healthy, both physically and mentally. Unfortunately day to day stress, not eating right, sedentary lifestyle is making you physically unhealthy which is most commonly seen as weight gain. This weight gain is shaving years off your life by making you more prone to lifestyle diseases like heart health, diabetes, etc. You can easily manage and even reverse this lifestyle condition by controlling your weight with the help of a healthy weight loss diet.Eating healthy is as simple or as complicated we make it. For starters let’s debunk the common myth attached to being healthy. Its not the chapattis or rice that is making you fat. Its the lack of routine and readiness to eat out more often than you should be that is adding to your waist line. Therefore a healthy weight loss diet should contain everything but in moderation. So before you jump of a weight loss diet band wagon here are a few things you need to know about healthy weight loss diet.1) Stop counting calories:Focusing on calories is extremely complicated and impractical. Some people can successfully control their diet by counting calories but for most of us its impossible to put a number on everything that goes in your mouth and then keep up with the math! Instead focus on the quality of food and not the quantity. Its a lot simpler.2) Exotic foods are not important:Most diets fail in the long term is because the foods suggested are not a part of your actual day to day life. For most of the ingredients you have to go out of your way and source them. You dont need fancy foods to boost your metabolism. Starting your day with something as basic as, drinking plain glass of water, can help boost metabolism.3) You Don’t need to eat every two hours:Most people on a weight loss diet are recommended to eat every two hours. But this is kind of impractical for working professionals or people with active social life. A healthy weight loss diet can consist of 3 meals with two optional snacks. Eating every two hours makes you constantly think of food. This makes it especially difficult for foodies who cant seem to get a break from thinking about food. Your day needs to have more elements other than just thinking and planning your next meal.4) Avoid Fruits for Weight loss:People avoid fruit when on a diet because of its sugar content. Fruits contain sugar, but this sugar is very different from added sugar. Sugar found in fruits does not spike your blood sugar levels like added sugar does. Besides Fruits area storehouse of nutrition & contain essential nutrients like antioxidants that are critical for good health. NO other food source contains antioxidants and othet variety of nutrients found in fruit.5) Protein is not the only nutrient that helps in weight loss:People think protein helps you lose weight. But they dont know how. Protein simply keeps you full for longer helping curb hunger. But remember if you eat more protein than your body can digest it stores all that extra protein as fat in your body. Besides protein sources also have calories. Just eating a diet high on protein will not magically shave the extra weight from your body.Completely depriving yourself of food you like will only lead to suppression, which you can only last for a short period of time. What happens when you completely stop doing what you love doing? You become obsessive about it and when the flood gates open the damage is very difficult to reverse. More over this behaviour adds a lot of mental stress to an individual. So remember moderation is the secret sauce to a healthy weight loss diet.

Sterilisation Is an Emblem of Purity and Cleanliness

Dr. Vijita Mehta, Dentist
What is sterilisation?Sterilisation is the process of removing all traces of bacteria and other germs. It is an extremely important process, which helps to reduce the risk of infection or cross contamination and prevents the spread of infections and illnesses not only from one patient to another, but also from the patient to the doctor or  staff or vice versa.Why is sterilisation important?Sterilizing medical equipment is the most importance in the medical field. Thousands of patients die every year or are infected with disease because medical equipment was not properly sterilized. Complications surface in many surgeries due to improper sterilization.How sterilization of instruments aids in treatment?Prevents the Growth of Diseases:Used instrument gets contaminated with bacteria. If left unchecked or not disinfected properly, then it is highly likely that bacteria will grow.Prevents the Spread of Diseases:If surgical equipment is not properly sterilized, there are chances that the next patient being treated with the same tools can be exposed to a disease the previous patient had.What protocol must be followed by a dental clinic to ensure proper sterilisation?All instruments that need to be sterilised, should first be scrubbed and washed with detergent and water. This should then be followed by placing the instruments in an ultrasonic cleaner which effectively removes debris or dried blood stains etc that may adhere to the dental instruments in spite of washing. Once the instruments are clean and dry, they are then placed and sealed in specially pouches. To maintain the sterilization, ideally sterilised instruments should be stored in a UV chamber for future use.Does the dentist need to change his/her gloves for every patient?Every dental care provider should use new gloves for each and every patient. For procedures that are likely to involve splash or spatter, including the dental team.Why it is necessary for dental care provider to wear mask?To avoid cross contamination from doctor to patient or patient to doctor including auxiliary staff, the doctor as well as assisting staff should preferably wear masks while working on patient.Disposable instruments like syringe, needles etc can be used reused in other patients?Unless the instruments can be sterilised it should not be reused. Especially disposable instruments are supposed to be disposed off as soon as its use on one patient is over.  Where are the instruments sterilised in dental operatory?           Ideally there should be a separate room or zone in the dental office that is completely dedicated to the disinfection of instruments.I’m not sure if the dental clinic I go to follows the protocol regarding safety and sterilisation. How can I find out?Just ask!! If you have any doubts or questions regarding your treatment or the protocols followed by the clinic, you have every right to ask your dentist about it and even see the equipment that is used. If you know that the proper equipment is being used and the procedure is being followed, you can put your mind at ease and rest assured that all the instruments being used on you are sterilised.Does sterilisation is a costly affair?Yes, if proper protocol for sterilisation is followed then it does cost, but not more than the protection we get from the risk of exposure to secondary infection. So pay attention that the health care provider you are visiting is following optimum sterilisation protocol and don’t mind paying for the same.Do sterilisation by boiling is sufficient?The ideal temperature for killing the micro organisms is 121o-132°C under pressure. A general cycle is 20 minutes at 121 °C at 15 psi. Boiling is not the ideal process for sterilization as it gives a limited sterilization against Micro-organisms & Spores.So what is the ideal method for sterilization?There are many methods of sterilization that are used in dentistry but the optimum sterilization is achieved by Class B autoclaves which can sterilize any kind of object / instrument.

When Do You Need to Consult a Sex Therapist

Dr. Saatiish Jhuntrraa, Psychiatrist
Some people shy away from the idea of going to a therapist, especially one that wants to talk about sex, which is a particularly sensitive subject. However, I think sex therapy is a wonderful thing and it’s definitely needed in certain situations. Sex therapists are people who are specially trained to deal with sexual issues, so you don’t have to be embarrassed to bring anything up with them. They’ve definitely heard it all! How do you know if you need to see a sex therapist?Here are 8 ways to tell…1. A persistent problem – If you have a persistent sexual problem that just won’t go away and is causing you personal stress or putting stress on your relationship,it might be time to contact a sex therapist. Only you know if the problem is out of your control and is causing enough trouble in your life, but don’t be afraid to see a therapist. Just like you would take your car to the mechanic if you needed to have a tune up, you need to see a therapist if you have a sexual issue.2. Painful sex – Sex shouldn’t be painful (except in those situations that someone is seeking out pain during BDSM!). If you’re experiencing some kind of pain during sex it might be because you or your partner (or both) have some kind of health problem. Your first step should be to see your doctor, but if your doctor isn’t able to figure out the cause of the pain then it’s time to call a sex therapist who may be able to help you connect with other specialists. They can also help you to find the best positions, sex acts and techniques for pain that can’t resolved (like chronic pain or issues from other diseases or health problems).3. Orgasm issues – One thing to keep in mind is that it’s not a problem to not have an orgasm during sexual activity. It’s only a problem if you feel it’s a problem. There are many women and men who don’t have orgasms and have a perfectly satisfying sex lives. However, if you don’t have orgasms and it causes you distress then you can see a sex therapist about it and they can help.4. Concerns about addiction – Some people might be concerned that they are addicted to sex or pornography and a sex therapist can help you assess if your behavior might be problematic. If it is, he or she can also help you put a treatment plan into effect.5. Feeling ashamed about your sex life or fantasies – A sex therapist can help you to come to terms with any shame or embarrassment you feel about the things you find sexually exciting. Sex should be fun, not shameful.6. Problems in your sexual relationship with your partner – Are you arguing about sex with your partner?Are one or both of you unsatisfied with your sexual relationship? Although it can be hard and a little scary to open up to each other and a stranger about your sex life, going to a sex therapist can make a huge difference in the overall satisfaction and well being of your relationship.7. Lack of desire – If you or your partner are struggling with a lack of desire and it’s causing you distress, a sex therapist can help. Again, for some people they don’t mind not having a strong libido and that’s okay, but if it is an issue that bothers you then you can seek help in this way. Remember that desire will ebb and flow in a relationship and that’s completely normal too.8. Challenging views about sex – Sometimes people have difficulty with sex because of how they grew up, what they learned about sex when they were young or because of religious beliefs. A sex therapist can help you work through any conflicting feelings, guilt or any unpleasantness you have regarding sex.

5 Top Healthy Heart Diet Tips

Ms. Swati Kapoor, Dietitian/Nutritionist
Your heart, like any other organ, functions 24 hours. It is the center of all activity and all the other organs depend on the heart function. So, if you keep your heart healthy, your body remains healthy too! You have probably heard all kinds of advice for keeping your heart healthy, but it isn't that complicated. Following a simple and healthy lifestyle will make sure your heart is functioning fine. Here are some easy to follow diet tips that you can use for yourself and your family -1. Increase fiber in your dietFiber is that part of the plant food that is not broken down in the intestines by human digestive enzymes. Fiber can be either insoluble or soluble but most fiber-containing foods have both properties. Lentils, whole grains, beans, fruits & oatmeal are commonly available foods containing fiber. Soluble fiber is thought to reduce your bad cholesterol as it can reduce the absorption of cholesterol into your bloodstream. Recommended intake of fiber is 35 to 40 grams per day. The best way to increase fiber in your diet is by making sure you eat more fruits, vegetables, whole grains, and legumes. Incorporate high-fiber foods into your diet with simple tweaks to your recipes -- for example, by adding beans to soup, oats to your favourite smoothie, etc.2. Include nutsNuts are a heart healthy snack as they are rich in polyunsaturated fatty acids which are considered as essential and good fats for the body. You can include a handful of nuts to your daily routine, for example, almonds, walnuts, hazelnuts, flaxseed, pistachio, etc. Nuts contain good fats which can reduce your bad cholesterol levels and raise your good cholesterol levels. But on other hand nuts are also high in calories; therefore, keep a check on the amount you are consuming. You can include them in your diet by adding chopped almonds, walnuts or crushed flaxseed to your salad.3. Consume fish twice in a weekFish is a rich source of Omega-3 fatty acids which is a heart healthy fat. Omega-3 fatty acids are a type of unsaturated fatty acid that may reduce inflammation throughout the body. Inflammation in the body can damage your blood vessels and lead to heart disease and many other severe health problems. Omega-3 fatty acids may decrease triglycerides, lower blood pressure, reduce blood clotting, decrease stroke, reduce heart failure risk and reduce irregular heartbeats. Also, in children they may improve learning ability. Eating at least one to two servings a week of fish that's rich in omega-3 fatty acids, such as salmon, herring, sardines and tuna helps to reduce the risk of heart disease. To ensure maximum health benefits from fish avoid frying fish and instead choose to steam, grill or roast.4. Add Fruits to your dietFruits like apples, papaya, orange, berries, etc contain pectin, beta- carotene, flavonoids, antioxidants and other vitamins that help you in keeping your heart healthy. These nutrients protect your organs from free radical damage and keep your blood vessels healthy. Include a minimum of 2-3 servings of fruits in your regular diet. Also, opt for fresh whole fruits instead of canned fruits or packaged fruit juices to get the maximum heart health benefits.5. Make an exercise routineExercise helps improve blood flow and reduces cholesterol levels in your bloodstream. It also helps in burning unhealthy fat from your body and keeps your heart healthy. Try to make a routine of a minimum of 30 minutes of moderate to intense physical activity for 5 days a week to keep your heart healthy.A simple heart healthy recipe packed with fibre: Make oats with 1 cup milk for breakfast. Add sliced apples, chopped almonds and sprinkle some flax-seeds.