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10 commandments for a healthy heart


1. Weight management

Excess weight predisposes to chronic illness like hypertension and diabetes mellitus, maintaining an ideal weight should be our long term goal. A healthy diet should be combined with a sufficient amount of physical exercise, to make permanent changes that can gradually become part of the patient's daily routine to maintain a healthy weight.

2. Abstain from smoking

Smoking accelerates the aging process and also affects the blood vessels, which in turn leads to damage to the heart, lungs, and brain. Smoking facilitates the development of almost all types of cancer. Additionally, smokers not only develop cardiovascular disease at an earlier age but usually develop more severe forms of cardiovascular disease.

Many smokers are unhappy with the effect that their addiction has on their lives and wish to quit smoking, and we are happy to provide the support you need to help you quit smoking.

3. Keep active

Naturally, the general rule is the more active, the better - without going overboard. Try to stick to an exercise program that includes moderate aerobic exercise such as walking, swimming or cycling. You should also try and take long walks, getting plenty of fresh air at the weekends. This will benefit not only your physical health but also your mental wellbeing and your general outlook on life. At least 30-45 mins of exercise on most days of the week is recommended.

4. Eat healthily

The main ingredients in your diet should be vegetables, legumes, and fruit, combined with smaller portions of grains and low-fat dairy products with meat being replaced with fish. This type of diet is certainly not lacking in flavor. Eating healthily can be a veritable pleasure!

5. Halt the salt

Try not to exceed five to six grams of salt per day. A low-sodium diet has been proven to lower blood pressure and is known to be beneficial for heart health.

6. Annual health check

The health check is as important as health insurance. It helps us to avoid future complications by diagnosing chronic illnesses and to help us take corrective actions.

7. Cheerful company

Good relationships with both friends and family provide much-needed support that can help us cope with difficult life situations.

8. Beat the stress

Exercise is the most effective way of reducing levels of stress hormones, courses that offer more gentle forms o exercise and/or mental relaxation, such as yoga and tai chi, can also act as an antidote to daily stressors.

9. Be Optimistic

People who are depressed, have a pessimistic outlook on life, engage in negative thinking and who are being plagued by fears, worries or hostile feelings are at an increased risk of developing heart disease. This risk is reduced in people who have an optimistic outlook on life.

10. Limit alcohol consumption

Alcohol in moderate quantities tends to be protective for cardiovascular disease, this has been disputed in some studies especially in the Indian population but excessive and long term consumption predisposes to diseases like cardiomyopathy and atrial fibrillation.