Heart Research UK Healthy Heart Tip, written by the Health Promotion and Education Team at Heart Research UK
Healthy Heart Tip: Plant Based Diets for Heart Health
This January many people will be challenging themselves to go plant-based in support of Veganuary, a month-long campaign aimed at encouraging people to try out a vegan diet.
A vegan diet consists of only food coming from plants and eliminates any animal-based foods such as milk, eggs, meat, and cheese. Adopting a more plant-based diet comes with many health benefits.
Specifically in relation to heart health, vegan diets tend to be higher in fibre and lower in saturated fat, which has a positive impact on cholesterol levels.
Here we outline some ways you can eat more plant-based every day, not just January:
Include fruits and vegetables at breakfast
Making sure we consistently get our minimum of five fruits and vegetables every day can be quite difficult if we don’t consume at least one portion with every meal. Start the day off right by including a portion at breakfast.
This could look like adding mushrooms to your scrambled eggs or including a banana alongside your porridge. Just make a conscious effort to tick off one of your five a day at breakfast.
Plan snacks around plants
Regardless of what diet you follow, everyone can benefit from eating more plants. A great way to do this is to plan your snacks around fruits and vegetables.
Carrot, cucumber, pepper, sugar snap peas and edamame beans make great vegetable snacks; pair them with some hummus or a homemade low-fat yoghurt and mint dip.
Any fruit works well as a snack and most pair nicely with a few teaspoons of almond or peanut butter to make a more substantial snack.
Eat plant-based, protein-rich foods
If the thought of a bean chilli or lentil spaghetti bolognese doesn’t appeal to you, simply make your usual ones but try adding in a tin of beans or lentils while its cooking. They will add more fibre to your meal, helping you stay full for longer, and reduce the amount of saturated fat you are consuming (providing you eat your usual portion size).
An added bonus is beans and lentils are much cheaper than buying meat, so you can bulk up your meals and make them go further at a fraction of the cost.
After 31 January, ‘everyday’ stamps without a barcode will no longer be valid. So, if you can find your old ones, this is your last chance to use them.
As a group of organisations who support vulnerable children and young people, many with autism and a learning disability, we would add our support to concerns relating to a delay in a Scottish Government commitment to establish a commissioner to promote and protect the rights of autistic people.
Currently too many of those with autism and learning disabilities are struggling to get the support needed, with their human rights breached, and a commissioner is vital to help them fight their corner.
However, with a delay in public consultation on this until late 2023, there is a real concern that the delivery of a commissioner is simply not being prioritised.
While not by any means a panacea, a commissioner for autism and learning disability would be the first of its kind in the world, established in law to champion the human rights of autistic people and people with a learning disability.
It would be a powerful voice, improving access to services and advocating on people’s behalf when they cannot. A commissioner would also close the current gap between what the law says and what actually happens, delivering improvements. Importantly people would also have recourse when the system falls short and fails to deliver for them.
Many of those with autism and learning disabilities feel invisible, and such a role can help people live good lives with choice and control, free from discrimination. We would urge the Scottish Government to develop a sense of urgency on this vital matter.
A record number of Scottish domiciled students have enrolled at the country’s universities.
The latest Higher Education Student Statistics show the number of Scottish domiciled students studying at Scotland’s universities rose from 180,170 in 2020-21 to 183,025 in 2021-22.
There was also a record number of full-time Scottish domiciled first degree entrants recorded, with 5,595 Scots from Scotland’s most deprived areas entering university. This is an 41% increase since the establishment of the Commission on Widening Access.
Scottish universities also saw a record number of students qualifying in 2021-22, increasing by over 13% – from 82,850 in 2020-21 to 93,775 a year later.
Higher and Further Education Minister Jamie Hepburn said: “It is hugely encouraging to see a record number of Scottish domiciled students taking advantage of the world-class universities on our doorstep. These figures demonstrate the continued strength of our university sector.
“We continue to make progress to widen access, with a record number of students from Scotland’s most deprived communities securing a place at university.
“We are committed to the principle that access to education should be based on the ability to learn. Every child growing up in Scotland should have an equal chance of attending university, regardless of their background and circumstances.
“The sharp drop in EU students coming to Scotland’s university is bitterly disappointing – an inevitable consequence of the UK Government’s hugely damaging Brexit.
“The Scottish Government has invested record amounts in student support over recent years, and we will keep working with universities to ensure this funding continues to pay dividends.”
A record number of students enrolled at Scottish HEIs in 2021-22: an increase from last year of 6.5% (+18,355) to 301,230 and a 30.9% increase since 2006-07.
Scottish domiciled 183,025 (+1.6%, +2,855 since 2020-21)
rUK domiciled 35,730 (+3.5%, +1,210 since 2020-21)
Non-EU domiciled 65,300 (+37.1%, +17,670 since 2020-21)
EU domiciled 17,140 (-16.6%, -3,410 since 2020-21)
There was also a record 33,880 Scottish domiciled full-time first degree entrants, an increase of 595 from 2020-21.
Dobbies, the UK’s leading garden centre, is giving customers a helping hand with value restaurant offers in its Edinburgh store.
Customers in Edinburgh can recharge and relax in Dobbies’ restaurant. Whether catching up with friends or spending time with the family, the Dobbies’ team will be on hand, serving hearty breakfasts, lunches and delicious sweet treats throughout the day. Dobbies’ restaurant also offers a dog-friendly area.
Hearty breakfasts for under £5
Kick start the morning and enjoy the most important meal of the day at Dobbies. Customers can order a three-item breakfast roll for just £4.25 and a five-item breakfast for £4.50. Quality produce is at the heart of Dobbies’ breakfasts with succulent pork sausages, thick cut back bacon and free-range eggs. There’s also a vegetarian choice for an alternative breakfast option.
Effortless lunches
Choose from a wide selection of lunch options, including light seasonal dishes such as hearty soups, jacket potatoes and handmade sandwiches or toasties from £4.95, served from 11:30am until 3pm.
Main courses can also be enjoyed daily from 12noon until 3pm. Popular dishes include Dobbies’ sustainable haddock dipped in a gluten-free batter served with chips, peas and tartare sauce, classic lasagne or chicken Caesar salad.
Customers over 60 can tuck into a main meal and a cake for just £9.95, Monday-Friday from 12noon.
Delicious sweet treats
Indulge in a sweet treat at Dobbies and take advantage of this delicious deal. Customers can treat themselves to a traditional or vegetarian Afternoon Tea for two experience for £20 and enjoy a selection of finger sandwiches, mini cakes and slices, freshly made plain and fruit scones with jam and clotted cream, plus a pot of tea or coffee is included.
Afternoon Tea should be booked online, in advance, at dobbies.com.
If you’re looking for a light afternoon bite, Dobbies’ two for one offer on scones is priced at £3.75 and is available from 2pm.
Kids Eat Free
Dobbies’ Kids Eat Free offer runs through the day, allowing children under the age of 16 to enjoy their food for free with every traditional adult breakfast and main course meal at lunch. This includes kids’ breakfasts, lunch menu or a pick ‘n’ mix meal, plus a drink.
Adam Veysey, Dobbies Development Chef, said: “We’re committed to offering great tasting and great value meals in our Edinburgh restaurant.
“We’re very aware that people will be controlling their spend this January, so we’ve ensured we’re offering our customers the chance to enjoy eating out for less. With seasonal produce and customer favourites, we have something for all the family.”
Leith Collective invited to celebrate Burns Nightwith PM at 10 Downing Streetahead of sustainable marketplace launch
Whilst many of us in the Scottish capital will be raising a wee dram on Burns Night with friends and family, one Edinburgh Community Interest Company founder will be spending it south of the border with someone rather unexpected.
Sara Thomson, founder of The Leith Collective, has been invited to 10 Downing Street on Wednesday 25th January to celebrate Burns Night with Prime Minister Rishi Sunak.
The exclusive event promises to be a celebration of Scottish culture, and Sara hopes the event will provide an opportunity to shine a light on the wealth of artistic talent here in Scotland. And it is this community of Scottish artists that Sara is hoping to support with the launch of her new sustainable online marketplace, We Relove.
“The Leith Collective has three Scottish stores, each one stocked with beautifully crafted items made by local artists that have reclaimed, recycled, reimagined, and repurposed everyday items. Every day I’m amazed by the sheer skill, inventiveness, and creativity of our local artists”, Sara explained.
“But I want to do more to help artists who aren’t based in Edinburgh and Glasgow. I want to help raise the profile of eco artists from all over Scotland. And so, I’m launching We Relove – Scotland’s first sustainable online marketplace.”
By launching We Relove, Sara hopes to give Scottish artists a new online platform through which they can showcase their work, as well as give consumers greater choice when it comes to shopping sustainably.
It is not the first time that Sara has caught the attention of a head of government. In 2021, Sara received word that she had been specially selected to become a UK ‘One Step Greener’ ambassador ahead of COP26. She was then chosen by the then PM, Boris Johnson, to become the UK’s 1772nd Point of Light. As a result, Sara met Boris Johnson at 10 Downing Street and enjoyed a video chat with HRH Queen Elizabeth II.
Since then, Sara has gone on to expand The Leith Collective, opening a store in Glasgow’s St Enoch Centre and Fort Kinnaird. She also organised a highly successful winter coat exchange which saw more than 5,000 coats rehomed to those in need, plus a Christmas tree and school uniform exchange to help locals cope with the cost of living crisis.
Artists, makers, and crafters from Scotland and beyond can register their interest in becoming a We Relove seller at www.we-relove.com.
Royal Bank of Scotland transfers the ground behind Dundas House in the final step before work begins on site
City’s first new concert hall in over 100 years will complete James Craig’s plans for Edinburgh’s iconic New Town
IMPACT Scotland and Royal Bank of Scotland today marked the transfer of the land behind the Royal Bank of Scotland’s iconic Dundas House, clearing the final step to allow work to begin preparing the New Town site for the construction of Dunard Centre which will begin later in 2023.
The music venue, which was given the green light by Edinburgh’s planning authorities in November 2021 is set transform the city’s cultural offering with the construction of its first purpose built concert hall in over 100 years.
Alison Rose, Chief Executive of the NatWest Group, of which the Royal Bank of Scotland is part,visited the site with Gavin Reid, Co-Chair of IMPACT Scotland and Chief Executive of the Scottish Chamber Orchestra, to mark the moment the site was handed over.
Alison Rose said: “Edinburgh is a global capital and world stage for international arts, culture and music. The Dunard Centre will provide further space to continue that tradition and offer further opportunity for more musicians and artists to develop and create.
“This project is a great example of what can be achieved with close collaboration across the city’s public and private sectors. Royal Bank of Scotland is delighted to play a part in helping bring this project to life.”
Gavin Reid said: “Together, we are building a bold and brilliant venue which is an expression of faith in our city, our country and our future. The Dunard Centre will be a place where musicians and audiences come together to create and share extraordinary experiences.
“Through this final design stage we are enjoying the challenge of ensuring excellence in every surface, corridor, seat and handrail. Every detail of the building will be finely tuned to make sure that concert going is an inspirational and exhilarating experience.”
RBS as per order of itinerary , Copyright photo Paul Chappells
A specialist team led by award winning David Chipperfield Architects and Nagata Acoustics has designed the Dunard Centre to rival any in the world for design, intimacy and clarity of sound.
With seating for 1000 people, the venue will be a transformational new home for Scottish Chamber Orchestra, an iconic new venue for Edinburgh International Festival and a gift to music lovers and performers of all genres.
It is expected that all clearance work will complete later in 2023 and that work will begin on the new concert hall soon after.
Dunard Centre is being funded through substantial philanthropic donations, including the visionary support of Dunard Fund, and underpinned by £25 million support from the Scottish and UK governments and the City of Edinburgh Council, as part of the City Region Deal.
Royal Bank of Scotland is supporting the project by providing a long-term lease for the land which sits directly behind Dundas House on St Andrew Square. A campaign is well underway to secure the remaining funds required before construction begins later in 2023.
Detectives in Edinburgh have released images of a woman who may be able to assist an investigation into an assault which occurred on Lothian Road on Saturday 19 November 2022, around 3.30am.
The woman is described as white, 5’4″ – 5’6″, of medium build, in her mid to late 20’s, with long shoulder length blonde hair.
She was wearing a beige/cream shirt-dress and white boots with a black handbag.
Detective Constable Neill Watt said: “Our enquiries into the incident are ongoing and we would urge the woman or anyone who recognises her, or anyone with any other information to please get in touch.
“You can call 101, quoting reference 0570 of 19 November, 2022, or call Crimestoppers anonymously on 0800 555 111.”
A special groundbreaking event was held yesterday (Thursday 19 January) to mark the start of construction work on the new Currie Community High School.
Shirley-Anne Somerville, Cabinet Secretary for Education and Skills at the Scottish Government was joined on site by Councillor Joan Griffiths, Education, Children and Families Convener for the City of Edinburgh Council and Head Teacher Jenny Hutchison.
The new Currie Community High School, which will be one of the most energy efficient high schools in Scotland, is expected to open in 2025 and is being built by partners Kier Construction.
The campus will be one of the first Passivhaus-designed high schools in the country setting the standard for energy consumption across school estates. Passivhaus is a rigorous energy standard which reduces the amount of energy needed for heating by up to 90%. It also lowers the total amount of energy used by around 70% and minimises carbon emissions. The new school will support Edinburgh’s aim of net zero emissions by 2030.
At the heart of the new school plans are five core elements: education, inclusion, outdoor learning and sustainability, digital learning and community access. The school will have a series of learning zones for pupils with breakout areas which include:
Science, Technology, Engineering and Maths (STEM) over three levels with dual-teaching classrooms, science labs, technician areas and a learning plaza
Languages and Humanities with dual-teaching classrooms, learning plaza and a debating chamber
Expressive Arts with music rooms, a recording studio, art studios including a kiln room, dance studios, drama studio and stage
Health and Wellbeing with a gym hall, games hall, fitness suite and swimming pool, food technology and hospitality
Integrated Support with wellbeing hub, support for learning classroom, a sensory room and a sensory garden
There is a strong emphasis on outdoor learning with the creation of a special terrace on the second floor providing all of the learning zones with immediate access to external teaching spaces. This focus will shape the curriculum on offer and ensure these outdoor spaces promote sustainability and link lifelong learning to the surrounding grounds of the school and community.
Health and wellbeing also feature prominently in the designs with the creation of a dedicated wellbeing hub and separate wellness centre to support pupils. The hub will be based in the integrated support zone and is a dedicated room in a quiet location which can be used as part of a planned alternative/flexible timetable to help young people learn in a variety of settings.
The wellness centre will be in the community and sports side of the building and will provide a space for counselling and activities to support improved mental health.
The new building will offer the community daytime, evening and weekend access to an intergenerational community hub. Visitors can drop in to the library space in the foyer, access meeting rooms and digital services, visit the café, keep healthy at the gym and pool or enjoy a walk around the grounds. There will also be public allotments.
Councillor Joan Griffiths said: “These are exciting times for the Currie school community as there are so many innovative elements to the plans which have energy efficiency at their centre.
“This will make the new campus one of the first high schools in Scotland to meet Passivhaus standards and supports Edinburgh’s aim of net zero emissions by 2030.
“The new school will provide a first-class learning setting and be an exciting, inspirational and creative hub for the whole community which will meet both future educational and environmental needs.
“I’m delighted to see such a strong emphasis on outdoor learning with the creation of a special terrace and how the outdoor spaces will promote sustainability for the school and local community.”
Education Secretary Shirley-Anne Somerville said: “This new school will provide an inspiring learning environment for around 1,000 pupils and will benefit generations to come. It has been a privilege for me to break the ground here today on this fantastic addition to the area and to hear what a difference this completed project will make to pupils and the wider community.
“The project will be completed using support from the first phase of the £2 billion Learning Estate Investment Programme (LEIP), which is managed by the Scottish Futures Trust and will benefit tens of thousands of pupils across Scotland.”
Jenny Hutchison, Currie Community High School Head Teacher, said: “It was great to be at the event this morning as everyone can now see the construction taking place on the site of the new school.
“We’re so incredibly excited about what our new school has to offer as a learning and community campus with an amazing energy around curriculum development and how we ensure that young people develop the skills to be 21st century ready.
“As one of the first Passivhaus schools in Scotland, we are committed to energy efficiency for the benefits of our young people and community. The opportunities for intergenerational learning are endless with transformational learning spaces both inside the building and out.”
Phil McDowell, Regional Director for Kier Construction North & Scotland, said:“This really is a unique project, which not only creates an outstanding new school, but its vast range of facilities will bring important socio-economic benefits to the local area.
“Everything about the new school has been designed with the focus of minimising energy usage and creating a healthy environment for generations to come.
“We’re proud to continue our successful relationship with the City of Edinburgh Council to deliver this fantastic new facility for the community of Currie.”
The new school will deliver more proactive services closer to people across the city, which is a key part of our 20-minute neighbourhood strategy. We want everyone to live well locally and be able to meet most of their daily needs from within their own community by walking, cycling, wheeling or taking public transport.
This means working with our local partners and communities to better plan and deliver services that meet everyone’s needs.
Local community hubs will bring daily services together for everyone to help create more social, inclusive and accessible communities that are connected by safe active travel routes. These will help to support the wellbeing of all citizens and end poverty and isolation in Edinburgh.
