Heart Research UK Healthy Heart Tip, written by the Health Promotion and Education Team at Heart UK
Healthy Heart Tip: Carbohydrates and heart health
Carbohydrates are one of the main food groups, but many people are unaware of the different types of carbohydrates and the impact they have on your health. Did you know that sugar is a form of carbohydrate?
Carbohydrates come in all different shapes and sizes, some are good for our health and some are not so good. Fibre, which is a form of carbohydrate that is beneficial for heart health, should be eaten regularly as part of a healthy balanced diet, however only 9% of the UK meet the recommendations.
This tip shares the importance of carbohydrates in your diet, where you get them from, and how to increase your intake:
Importance of carbohydrates
Carbohydrates are your bodies main source of energy and should make up 45 to 60% of your total daily energy intake. They fuel most of your body’s cells to allow you to carry out everyday tasks and extra ones like exercise.
Any excess carbohydrates that you’ve consumed but not used up are stored in your liver and muscles, these are slowly released throughout the day for blood sugar stability and brain function.
Fibre, a form of carbohydrate that is naturally found in plants, promotes digestive health and helps to reduce your risk of heart disease.
It does this by helping to stabilise blood sugar levels, lower bad (LDL) cholesterol levels, reduce blood pressure and inflammation.
Sources of carbohydrates
Some sources of carbohydrates are more well-known than others, such as pasta, rice, bread, potatoes and cereal. These are often your main sources of energy and ones that you pair with other foods to create your meals.
It is recommended for better heart health to follow a diet higher in fibre and choose wholegrain or wholemeal varieties of pasta, rice, cereals and bread where possible.
Sugar is also a form of carbohydrate called a simple carbohydrate.
Your body can break it down quickly to provide immediate energy however, it doesn’t have much nutritional value and can be the cause of weight gain. You should consume this in small amounts infrequently.
Increasing your fibre intake
Increasing your fibre intake to meet the recommended guidelines of 30g per day should be done gradually to avoid any unpleasant symptoms such as bloating. It is recommended that you drink plenty of fluids when adding more fibre to your diet to keep your digestive system working effectively.
Making healthier choices and increasing your fibre intake will benefit your overall health. Make sure you eat 5+ a day of fruit and vegetables, whilst swapping your carbohydrates to wholegrain varieties where possible.
Up to 12.7 million tonnes of plastic gets into the sea each year. #UpstreamBattle is our national campaign to tackle marine litter from its source before it ends up in our waterways.
Chancellor confirms steps to protect education and early years priorities as part of her first Budget.
£1.4bn allocated for school rebuilding, reaffirming the government’s commitment to improve the school estate.
Funding will form a packet of measures to break down barriers to opportunity, so every child has the chance to succeed in life.
Improving opportunities for our children and young people will be a key feature of the Chancellor’s first Budget, including £1.4bn to rebuild crumbling schools.
The investment to rebuild school buildings, alongside funding for children’s social care, breakfast clubs and early years childcare reflect the government’s commitment to putting education back at the forefront of national life, breaking down the barriers to opportunity for all children.
The decision to protect education priorities at the Budget comes at a crucial time for the sector with the government inheriting a £22 billion blackhole in the public finances and having to take tough decisions.
The Chancellor has committed £1.4bn to ensure the delivery of the existing School Rebuilding Programme, with 50 rebuilds a year delivering on promises made to parents, teachers and local communities that crumbling school buildings will be rebuilt.
The confirmation of the funding for education follows a 5.5% pay increase for school teachers agreed earlier in the year as the government sets out to reset relationships with the sector.
Chancellor of the Exchequer, Rachel Reeves, said:“This Government’s first Budget will set out how we will fix the foundations of the country. It will mean tough decisions, but also the start of a new chapter for Britain, by growing our economy through investing in our future to rebuild our schools, hospitals and broken roads.
“Protecting funding for education was one of the things I wanted to do first because our children are the future of this country. We might have inherited a mess, but they should not suffer for it.”
Secretary of State for Education, Bridget Phillipson, said:“This is a Budget about fixing the foundations of the country, so there can be no better place to start than the life chances of our children and young people.
“Our inheritance may be dire, but I will never accept that any child should learn in a crumbling classroom.
“We are determined to break down those barriers to opportunity, whether it’s brilliant early years, free breakfast clubs or high and rising standards in our schools, this government is putting education back at the forefront of national life.”
£1.8 billion has also been confirmed to support the expansion of government-funded childcare, helping deliver the roll-out through local authorities – with a further £15m of capital funding allocated to expand school-based nurseries.
To support parents, particularly those from disadvantaged backgrounds, the government today also confirmed it will triple its investment in breakfast clubs to over £30 million to help ensure children are ready to learn at the start of the school day, and helping drive improvements to behaviour, attendance and attainment.
Meanwhile to keep more children in stable and loving homes, the new government has also announced £44 million to support kinship and foster carers.
This will include trialling a new kinship allowance in up to 10 local authorities to test whether paying an allowance to cover certain costs – like supporting a child to settle into a new home with relatives – can help increase the number of children taken in by family members and friends.
It will also help recruit more foster parents by ensuring that every local authority has access to a regional recruitment hub. These hubs help raise awareness about fostering and offer prospective carers a centralised platform to find information, ask questions and get support from the start of their fostering journey.
This is expected to generate hundreds of new foster placements, reduce local authorities’ reliance on the expensive residential care market and offer children a stable environment to grow up in. The government has also confirmed its commitment to further reforms to children’s social care in future spending reviews to make sure every child, irrespective of background, has the best start in life.
Chief Executive at Kinship, Dr Lucy Peake, said:“We are pleased that the Government has made a commitment to trialling a new Kinship Allowance so that more children can be raised in well-supported kinship care with family and friends who love them, delivering better outcomes for children and for the public purse than the care system.
“We look forward to further reforms to children’s social care which should ensure that all kinship families get the financial, practical and emotional support they need and deserve.”
Scottish business, community and political representatives join Lumo to celebrate Edinburgh Cocktail Week 2024
Chris Murray, MP for Edinburgh East & Musselburgh and Dr Scott Arthur, MP for Edinburgh South West joined Scottish business leaders and members of the Edinburgh Chamber of Commerce on Friday at Lumo’s sustainable cocktail event to stir-up support for Edinburgh Cocktail Week.
In addition to supporting Edinburgh Cocktail Week, the event sought to mix mocktails and connect key decision makers within the city and beyond, to serve-up cocktails and conversations around driving environmental and economic growth within local communities.
The event, held at Juniper Bar within Hotel Indigo Edinburgh – Princes Street was hosted by open access train operator, Lumo, which provides popular rail services connecting Edinburgh with Newcastle and London along the East Coast Main Line.
The event was in collaboration with Flawsome! Drinks, a company committed to sustainability by repurposing surplus ‘wonky’ fruit for soft drinks and sold onboard Lumo’s fleet of fully electric trains.
Martijn Gilbert, Managing Director of Lumo, said: “We’re proud to support Edinburgh Cocktail Week, an event that not only showcases the city’s renowned arts and dynamic culture scene but also promotes sustainable choices.
“We are also deeply committed to supporting the local communities we serve and are excited to have submitted plans to expand our services to Glasgow. This expansion will strengthen ties between two of Scotland’s key cities, fostering even greater opportunities for collaboration and a greener future.”
Attracting more than 25,000 visitors across 10 days, Edinburgh Cocktail Week showcases the city’s vibrant hospitality scene while significantly contributing to the local economy, something that Lumo aims to support through connecting customers along the East Coast route with the Scottish capital.
Dr Scott Arthur, MP for Edinburgh South West, said: “I am absolutely committed to the UK hitting its net zero targets whilst also growing the economy in a way which helps create a fairer society. Sustainable public transport links connecting Edinburgh to key economic centres, like those offered by Lumo, are a key part of that.
“Whether people are drinking cocktails or mocktails, Edinburgh Cocktail Week is also a great opportunity to help boost our tourist economy.
“I am proud that Edinburgh attracts people from far and wide, and after a route of beautiful views, arriving in the city’s heart by train will always mean that visitors are emotionally stirred, not shaken.”
Lumo’s partnership with Flawsome! Drinks began earlier this year, introducing a refreshing twist to Lumo’s onboard refreshments with juice’s made from ‘wonky’ and surplus fruit, offering passengers a guilt-free, eco-friendly choice.
The cocktails at the event all included juices supplied by the sustainable drinks company with a range of spirits.
The event was supported by a range of organisations from across Edinburgh and Scotland, including the Holyrood Distillery which distils the whisky served on Lumo’s services to and from Edinburgh.
Lumo is celebrating three years of running services this month and has an approach to customer service that’s far from old-fashioned, recently serving-up a 96% customer satisfaction score.
With over 100 venues participating in Edinburgh Cocktail Week this year, including bars, restaurants, and hotels, the event not only boosted footfall but also provided a platform for venues to increase staffing and manage the surge in demand.
In addition to the bars and restaurants benefitting through direct involvement with Edinburgh Cocktail Week, local hotels and short-term lets also see increased bookings, as the influx of visitors drives demand for accommodation, providing a boost to the hospitality sector and supporting the wider local economy during the 10-day event.
The partnership between Lumo and Flawsome! reflects both companies’ commitment to sustainability, with a focus on reducing food waste and encouraging responsible consumption. The collaboration exemplifies how businesses can work together to address environmental challenges in practical and creative ways.
Lumo was the first long-distance train operator to replace plastic bottles onboard with sustainable alternatives and was named ‘Green Innovation Business of the Year’ at the recent North East Chamber of Commerce Business Awards.
People have until 31 January deadline to file their Self Assessment tax return and pay tax owed
Self Assessment customers urged to prepare and file their tax return early
The countdown clock has begun as HM Revenue and Customs (HMRC) reminds customers they have 100 days to file and pay their Self Assessment tax return before the 31 January deadline.
Anyone who is yet to start, can access information and guidance on GOV.UK to help them complete their tax return.
More than 3.5 million have already beaten the clock and submitted their returns. HMRC is reminding others that starting their Self Assessment early means they are more likely to complete an accurate tax return, avoid any last-minute panic plus they will know what they owe sooner and can budget.
Myrtle Lloyd, HMRC’s Director General for Customer Services, said:“The countdown to the Self Assessment deadline has begun but there is still time to thoroughly prepare and file an accurate tax return by 31 January.
You can access online help and support to help you file. Search ‘help with Self Assessment’ on GOV.UK to find out more.”
More than 12 million people need to file a tax return for the 2023 to 2024 tax year and pay any tax owed by the 31 January 2025 deadline.
Anyone who is new to Self Assessment needs to register to receive their Unique Taxpayer Reference before they can send a tax return for the 2023 to 2024 tax year.
People who no longer need to file a tax return should tell HMRC as soon as possible to avoid any penalties. HMRC has produced 2 videos explaining how customers can go online and stop Self Assessment if they are self-employed and those who are not self-employed.
HMRC recommends that anyone who regularly sell goods or provides a service through an online platform to find out more about selling online and paying taxes. The information on GOV.UK will help them decide if their activity should be treated as a trade and if they need to complete a Self Assessment tax return.
Criminals use emails, phone calls and texts to try to steal information and money from taxpayers. Before sharing their personal or financial details, people should search ‘HMRC tax scams’ on GOV.UK to access a checklist to help them decide if the contact they have received is a scam
People should never share their HMRC login information with anyone. Someone could use them to steal from them or claim benefits or a refund in their name.
Scottish Government statement on publication of legal advice relating to court case against the Scottish Information Commissioner:
On 9 September 2024 the Scottish Information Commissioner issued a decision notice (193/2024) requiring the Scottish Ministers to disclose legal advice in connection with its Court of Session case against the Scottish Information Commissioner (case XA10/23).
The information had been withheld by the Scottish Government in response to a Freedom of Information request as it considered that the Government should have been able to receive the advice in confidence under “legal professional privilege” and that the public interest was not sufficient to override this exemption.
The Commissioner, in responding to an appeal from the requester, took a different view – that considerations favouring release in this case outweighed those for maintaining legal professional privilege.
That decision of the Commissioner was carefully considered by The Scottish Government and it was decided to release the information.
The material being disclosed outlines that Scottish Ministers took decisions informed by appropriate analysis of the legal considerations and on an important point of principle which was acknowledged as addressing a ‘sharp and important question of statutory interpretation’ in the Court of Session’s judgement.
The released documentation confirms that Ministers had been advised that there were reasonable prospects of success in taking an appeal. The documentation also shows that Ministers had discussed the legal advice with the Lord Advocate, the most senior government legal adviser, who was content that there were proper grounds for appealing and who agreed with Ministers that the decision should be appealed.
There is a longstanding convention, observed by Scottish, UK and other governments, that government does not disclose legal advice except in exceptional circumstances. This ensures that government can access full, frank and confidential legal advice, just as other organisations and individuals are able to. The ability to access such advice is central to the effective conduct of government in the public interest.
The Scottish Government disagrees with the Commissioner’s reasoning in his decision and considers that there were good grounds for a successful appeal to the Court of Session had it chosen to do so. It considers that it is important to emphasise that while minimising further cost to the taxpayer.
The Scottish Government’s publication of the material in this case does not set any precedent for its position on releasing other information that is subject to legal professional privilege. Nor does the Scottish Information Commissioner’s decision represent a binding legal precedent.
The Government will continue to apply the relevant exemptions, in line with the Freedom of Information (Scotland) Act 2002, and will follow the Scottish Ministerial Code in relation to legal advice.
It will also closely monitor Scottish Information Commissioner decisions relating to the release of legally privileged information and will refer them to the Court of Session if it considers that appropriate in future.
Welcoming the release of the information former SNP MP Joanna Cherry, a lawyer and a fierce critic of the Scottish Government, said: “This information is rather jumbled up & there are redactions which makes it difficult to follow but it is fascinating.
“On first reading there are three major takeaways. First, Scottish ministers made misleading statements to the Information Commissioner.
“Second, the appeal proceeded in the face of advice from counsel that the prospects of success were weak. And third the frequent redactions of the name of a civil servant whose actions appear to be central to the whole saga.”
On Wednesday, Scottish Information Commissioner David Hamilton published his own legal advice received in relation to a 2023 FOI decision which was appealed to the Court of Session by the Scottish Government.
Decision 004/2023 found that information relating to James Hamilton’s investigation into former first Minister Nicola Sturgeon under the Ministerial Code was held by the Scottish Government and should therefore be considered by it when responding to freedom of information (FOI) requests. The Court found in the Commissioner’s favour in its December 2023 ruling.
The Commissioner subsequently considered a request for copies of the legal advice received by the Scottish Government in relation to its decision to bring the 2023 appeal. This request had been refused by the Scottish Government. In a September 2024 decision, the Commissioner found that this legal advice should be disclosed.
The decision requires that this information be disclosed by 26 October 2024. The Commissioner has received notification that the Scottish Government will comply with this decision.
The Commissioner’s own legal advice received in relation to this case is published below.
The legal advice published below contains a small number of redactions of information. Where redactions occur, these relate to the name and job title of one official, and the supplier of the legal advice. Redactions have been made in order to prevent a breach of rights under the Data Protection Act 2018.
Scottish Information Commissioner David Hamilton’s statement in response to the Scottish Government’s disclosure of legal advice, complying with Decision 193/2024:
“I welcome Scottish Government complying with my direction, albeit at the 11th hour.
“We have now learnt that Scottish Ministers were advised that prospects of winning this appeal were “not strong” and indeed diminished as advice developed. It is therefore frustrating to know that my scarce resources were absorbed in an appeal that advisers pointed out was not the one to test the particular legal argument being deployed.
“The applicant’s request for information to which this appeal related was delayed for two and a half years which is wholly unacceptable and as a result the substantive information initially requested still remains under investigation.
“I will be corresponding with the Permanent Secretary to share these and further concerns.”
People are being encouraged to share their views on plans for the future of foster care in Scotland.
The consultation, which will help ensure foster care is fit for the future, sets out proposals including more peer support opportunities, and using foster carers to facilitate family time with parents and siblings of children in foster care. The new approach could potentially offer an increased role for foster carers supporting families on the edge of care.
A national push to recruit more foster carers will also launch in 2025, with the aim of ensuring there are enough foster carers to support children in care.
Meeting foster carers earlier this week, First Minister John Swinney heard about the important role they play in supporting children and young people. Mr Swinney encouraged foster carers and children with care experience in particular to take part in the consultation.
Marking Care Experience Week, both the announcement of a new recruitment campaign next year and the consultation are key steps towards Keeping The Promise by delivering for care experienced children and young people.
Minister for Children, Young People and The Promise, Natalie Don-Innes, said: “We want Scotland to be the best place in the world to grow up. To do this we need to ensure that children and young people with care experience are given the support, love and nurture that they need.
“Foster carers have a key role to play in Keeping The Promise. The consultation is shaped by the honest and open reflections that have been shared by foster carers and children and young people with experience of foster care.
“I recognise some of the challenges facing foster care and that’s why along with the consultation, we will be launching a recruitment campaign for foster carers ensuring we can provide family-based care for those in need.”
Anne Currie, Assistant Director Scotland at the Fostering Network, said: “The Fostering Network is pleased the Scottish Government is launching a national consultation on fostering and is seeking the views of those most affected, foster carers and care experienced young people.
“We know urgent changes are needed to improve fostering and to Keep The Promise so all children and young people can grow up in stable, loving homes. It’s crucial that foster carers’ voices are heard, which is why we’re working with the government to host online and in-person engagement sessions to provide an opportunity to ensure their views are heard.
“Last year the number of fostering households in Scotland fell by 8%, so retention and recruitment of foster carers are more important than ever. We welcome plans to launch a national recruitment campaign and want to ensure current and former foster carers are involved in this as much as possible.”
Employers now have a legal duty to take reasonable steps to prevent sexual harassment and create a safe working environment
New duty under the Equality Act 2010 will require employers to take “reasonable steps” to prevent sexual harassment of their employees.
New guidance for employers on how they can protect their staff.
New measure comes into force as further legislation goes through Parliament to boost economic growth by tackling poor productivity, insecure work and broken industrial relations.
From Saturday 26 October, employees can expect their employers to take reasonable steps to protect them from sexual harassment as a new duty comes into force.
Employers now have a duty to anticipate when sexual harassment may occur and take reasonable steps to prevent it. If sexual harassment has taken place, an employer should take action to stop it from happening again. This sends a clear signal to all employers that they must take reasonable preventative steps against sexual harassment, encourage cultural change where necessary, and reduce the likelihood of sexual harassment occurring.
Anneliese Dodds, Minister for Women and Equalities, said: “This government is determined to ensure that we not only Make Work Pay; we also make work safe.
“Too many people feel uncomfortable or unsafe at work due to sexual harassment and we are putting every effort into putting a stop to it. The preventative duty is an important step on the journey, and we will continue to improve protections for workers until everyone can thrive.
“The Equality Act provides legal protections against sexual harassment in the workplace. Despite this, persistent reports and revelations in recent years indicate that it remains a problem. So from today employers will be required to take ‘reasonable steps’ to prevent sexual harassment of their employees.
“We will strengthen this duty through our Employment Rights Bill, which had its Second Reading this week, and will boost economic growth by tackling poor productivity, insecure work and broken industrial relations.”
Guidance for employers on developing appropriate plans and policies has been published by the Advisory Conciliation and Arbitration Service (Acas) and the Equality and Human Rights Commission.
This includes what behaviour needs to be addressed and how complaints should be handled, to help employers protect their staff and avoid tribunals.
Marking a year since Israeli forces began their ground invasion of Gaza, First Minister John Swinney said: “The ongoing humanitarian catastrophe in Gaza is now entering its second year. The horror, suffering and killing we have watched unfold in Gaza in real-time, on such a devastating scale, has now spread across the region.
“The need for an immediate ceasefire in Gaza is at the heart of reaching wider peace in the Middle East, and we must see the unconditional release of all hostages.
“International recognition of the sovereign state of Palestine, as part of a two-state solution, is also a fundamental pillar upon which we can build lasting peace.
“There have been repeated breaches of international law and violations of human rights since the conflict began, and Israel must stop blocking essential humanitarian aid from reaching wounded and starving civilians who are surviving in nightmarish conditions.
“I repeat the Scottish Government’s calls for an end to all UK arms sales to Israel.
“Tens of thousands of lives have been lost, and millions more have been directly affected by this catastrophe.
“I stand with our communities in Scotland who have lost loves ones and face the daily torment of not knowing if their family members will make it through the day.”
