Healthy Heart
    Program Highlights

    Hearth health is critical for your physical and mental wellbeing. The healthy heart program by Weljii helps identify the root cause of your cardiovascular and blood pressure problems and recommends lifestyle adjustments that improve your overall health and longevity. The Healthy Heart Program is backed by scientific research and evidence based behavioral modifications.

    Our 360-degree approach to bring balance to your physical, mental, social, emotional, and occupational wellbeing. Such a balance helps you calm your overactive mind and reduce stress that may have been impacting your blood pressure levels and hearth health.

    What You Get?:

    • Identify the root cause of your blood pressure and cardiovascular problems
    • A personalized body evaluation to determine your holistic health score
    • Understand the correlation between anxiety, depression, loneliness, sleep, smoking, stress and hypertension with heart health and blood pressure management
    • Personalized nutrition plan for a balanced diet that caters to your age, lifestyle, and needs, helping you manage blood pressure
    • Anchor healthy lifestyle habits based on science and evidence based behavioral modifications
    • A personalized exercise plan that is joyful and does not feel like a chore/punishment
    • Find assistance with the emotional impact of chronic illness combined with increased participation in Disease Prevention.
    • Lifestyle skills that enable effective blood pressure management by making behavioral adjustments to your life, improving overall health and longevity
    • Assistance with the emotional impact of a chronic illness like diabetes
    • Achieve overall health improvement and longevity

    Our Services

    Healthy Heart

    Understanding Heart Health

    The heart is among the most important organs of our body. Not that the other organs are less important, but the heart carries many important functions and works right from the time a baby takes form. The heart pumps blood throughout the body using a network of veins and arteries, supplying the organs and body parts with required nutrients, energy, oxygen, and hormones. It also helps discard unwanted elements like metabolic waste and carbon dioxide.

    The cardiac cycle is never-ending and only ceases a person loses their life. While for the most part the heart functions as intended, heart problems do arise as we become older or due to certain lifestyle related problems. Apart from genetic issues, blood infections, and birth disorders, unhealthy diet and sedentary lifestyle are prime causes of heart diseases today.

    One of the major reasons behind unhealthy heart condition is the accumulation of cholesterol in veins and arteries connected to the heart. Cholesterol makes the blood flow difficult and thickens the blood, putting stress on the heart. In extreme cases, this may lead to a heart stroke or heart attack.

    As we age, chances of contracting cardiovascular diseases increase as age makes the heart weaker. Leading a healthy life from the start can help keep the hearty for longer. Eating right, exercising, and limiting alcohol and tobacco usage can significantly improve your heart health in later stages of life. In case you are already suffering from a heart problem, then the only solution is to manage the condition. Healthy heart management may include altering lifestyle habits, proper diet, and regular medication. In extreme cases surgery and devices like pacemaker are required to keep the heart from collapsing.

    Heart Disease Symptoms

    Heart disease symptoms develop over a period of time, so it’s possible that they get missed. Also, there’s a chance that symptoms of the same heart disease may differ from person to person. If you are tiring quickly or are experiencing heart palpitations, pay close attention and immediately consult a doctor, especially if you have a pre-existing condition like diabetes, hypertension, and obesity.

    Some of the most common symptoms of heart diseases are,

    Chest Discomfort

    An uncomfortable feeling or pain in the chest is the most common symptom of a heart problem. A blocked artery may be causing low supply of oxygen to the heart, causing a sharp pain called angina. In severe cases, the pain may spread towards the arm, neck, and jaw. But as mentioned earlier, not everyone experiences the same symptoms, in some women and diabetics, the pain may go unnoticed.

    Shortness of Breath

    When the heart is unable to pump enough blood, a part of blood stays back in the lungs. This causes a fluid leak and makes it difficult to breathe. This can occur in any situation - while you are idling or during a physical activity or even while you are sleeping on your back.

    Getting Tired Easily

    Getting exhausted is a straight sign that you are unfit and so your heart needs special attention. Even if day-to-day tasks make you feel tired too soon, it may be an indicator that your heart is not functioning very well. This could also be a weakness in general. But if other symptoms occur along with this, then it definitely calls for taking an appointment with your doctor.


    When the heart is weak, it is unable to pump up the blood completely from the legs, against gravity. Just like in the case of the lungs, the blood stays back in your ankles and shins. This fills up the tissues and causes swelling in the lower legs, ankles, and feet. Swelling or bloating may also be seen around the waist.


    Heart may beat too fast when we are excited, nervous, terrified, or very happy. But when the change in the rate of heartbeat occurs frequently it could be a sign that the heart is trying a little too hard to keep up because it is not able to work regularly at the correct rate.

    Ways to Keep Heart Healthy

    There are certain ways you can prolong your heart health and avoid heart problems in later life. Moreover, these steps are also key to healthy heart management and blood pressure control if you are already suffering from cardiovascular problems.

    Have a Good Diet

    A healthy body needs a healthy diet. After all, you are what you eat! A full diet that contains unsaturated ‘good’ fats, fiber vitamins, and minerals is key to healthy heart. Including a combination of fruits, vegetables, and whole grains will provide you the nutrition needed for a healthy life.

    Physical Fitness

    Being physically fit and having ideal body weight are also important factors for keeping the heart healthy. Obesity is one of the primary reasons behind high blood pressure, diabetes, and high level of cholesterol. Start with small achievable goals to shed weight and get back to full fitness in order to improve heart health. Health and wellness coaching can help you with healthy weight management through diet and exercises that you enjoy such as dancing, yoga, Pilates, gym, or aerobics.

    Control Blood Pressure

    High blood pressure may cause damage to blood arteries which may impact proper blood flow in future, affecting heart health. The first move should be to reduce salt intake. Instead, use herbs and spices to enhance flavors. Stay active and take guidance from a coach for healthy blood pressure management.

    Keep a check on Cholesterol Level

    Stay away from bad cholesterol that tends to stick to the walls of arteries causing obstruction in blood flow. To do this keep bad fat intake to minimal. Use good fat to fight the bad fat. It is also important to keep a check on blood lipid profile regularly by taking blood tests.

    Quit Smoking

    Smoking increases the chances of heart disease significantly. Smoking damages blood vessels that regulate blood flow in our body. Take help for smoking cessation if you are not able to do it yourself. Reach out to self-help groups or health and wellness coaches to know about effective treatments which best suit your case.

    Health Check-ups

    It is important to undergo full body health checkups at least once or twice a year so you know that the steps you are taking for healthy heart are proving successful. Keeping track of your overall health will also help identify any signs that may lead to other health issues.

    Healthy Foods for Heart

    The internet is full of advise about food for a healthy heart but few actually work. You don't have to rely on fad diets that leave you feeling starved but stick to certain basic principals to ensure you are eating a healthy diet. Here’s a list of top 10 foods that are easy to find and add in your daily diet:

    • Leafy Greens - Spinach, lettuce, kale, parsley, etc., are loaded with Vitamin B called Folate. Folate plays a major role in preventing heart disease. Leafy vegetables also have nitrates that help in widening the thinned blood vessels for a smoother flow of blood throughout the body.
    • Broccolli - Eating fiber-rich veggies like broccoli can reduce the risk of heart diseases. It contains fibers, vitamins and fatty acids that make the heart healthy by reducing bad cholesterol.
    • Oatmeal - Oatmeal is a superfood for people suffering from diabetes, obesity, and cardiovascular problems. Oatmeal has high levels of fiber that help in reducing LDL levels.
    • Legumes - Packed with protein and fiber, Legumes help in maintaining cholesterol levels. They help in reducing the risk of obesity, high blood sugar, high blood pressure, and heart disease.
    • Almonds - In studies, almonds have shown good results in reducing bad cholesterol. Making them part of the recommended balanced diet for keeping the blood vessels healthy.
    • Tofu - It is a good source of heart-healthy nutrients like soy protein, fiber, polyunsaturated fats and minerals. Soy protein contains Isoflavones that fight against inflammation and bad LDL cholesterol.
    • Brown Rice - It contains fiber and magnesium both of which are known to make the heart healthier and less vulnerable to heart disease or a stroke.
    • Olive Oil - It is considered one of the most healthy cooking oils. It is rich in good fats and antioxidants, which help reduce cholesterol. It is available in many forms and suits all kinds of cooking.
    • Walnuts - These are one of the very few vegetarian sources of good, monounsaturated fat (MUFA) called Omega-3. Good fat helps fight cholesterol in the body. Moreover, it also contains fiber that is beneficial for heart health.
    • Sweet Potatoes - Want a healthy heart? Try potassium-rich sweet potatoes that help reduce sodium levels which in turn brings down blood pressure and lowers the risk of heart disease. Sweet potatoes also have a low glycemic index, hence, they won’t spike your blood sugar level, unlike regular white potatoes.

    Coaching for Healthy Heart

    Remember, a medical condition can only be treated well if it is diagnosed well on time.

    Heart health can be self-managed if we are careful, however, when it comes to heart problems, you should always consult the doctor first. With timely treatment you can avoid long term complication and work with a health and wellness coach for long term, sustainable blood pressure management.

    Health and wellness coaching can also help in case you have underlying lifestyle diseases such as obesity, diabetes, high blood pressure, or smoking addiction, in addition to a chronic heart disease. A health and wellness coach subscribes to your way of life before creating short and long-term plans for recovery and management of your heart health. The pathway includes,

    • Identifying the root cause of your heart problems
    • Devising a personalized plan that fits your holistic wellness vision
    • Moderating other lifestyle diseases that might be affecting your heart health
    • Anchoring personalized nutrition and exercise plans to form healthy lifestyle habits based on science and evidence based behavioral modifications
    • Assistance with the emotional impact of a chronic illness like cardiovascular diseases

    With expert help from a health and wellness coach, you can overcome most heart health problems and achieve overall health improvement and longevity.

    Explore Opportunities
    Preeti and her team are doing groundbreaking work in personal health management and preventing lifestyle diseases in India. Preeti Rao’s key professional accolades include:
    • Integrative Health Expert, USA
    • Worksite Wellness Expert, USA
    • Integrative Health & Wellness Coach & Consultant, USA
    • 20 + National and International Experience in leading Integrative Health Centers, Hospitals, Corporates and Insurance Companies
    • Former Reebok Brand Ambassador, India.
    • Former Health & Wellness Coach & Expert at Max Hospitals World
    • "Women Transforming India" Award, Niti Ayog and United Nation
    • Winner of “Outstanding Woman Entrepreneur- Health” Award, ASSOCHAM
    • Best Wellness Coach, Navi Mumbai Chamber of Commerce
    • Presenter, speaker and panelist in leading TV Channels, Industry Events and Conference

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