Category: Uncategorized

More Fringe Rubbish: ‘No Time For Waste’ as Refuse Worker Strikes Loom

Repeat of 2022 Festival Disruption ‘Likely’

Rubbish will pile up in Scottish streets, backcourts and gardens should an improved pay offer not be proposed by council body, COSLA, after GMB Scotland secures mandates for strike in waste services across Scotland.

GMB Scotland’s members in waste services in 13 councils have achieved a mandate for strike action in their dispute over pay, including in Edinburgh, Aberdeen, Fife, North Lanarkshire, South Lanarkshire, Aberdeenshire, East Ayrshire, East Dunbartonshire, Inverclyde, Midlothian, Orkney Islands, Perth and Kinross, and Stirling.

The union says that a repeat of strike action during the Edinburgh Fringe Festival is likely again this year. In 2022, city centre bins overflowed with litter strewn across streets when tourists flocked to the Scottish capital.

The offer proposed by COSLA falls short of that offered by the Conservative UK Government to local authority workers in England, Wales and Northern Ireland. The majority of workers in Scotland would have received less in cash over 12 months and a smaller rise over 18 months than their counterparts in the rest of the UK.

The union says this year’s pay talks have been a repeat of previous years where they have been needlessly protracted due to a lack of action from COSLA to provide a pay offer including blocking Scottish Government intervention in talks.

Trade unions submitted their pay claims in January with an offer only provided in May which was promptly rejected. Since then, no meaningful talks have taken place between Council Leaders and trade unions.

GMB Scotland is calling on COSLA to get round the table with unions to outline their best offer which goes beyond the rest of the UK and if unable, for Council Leaders to call for the Scottish Government’s intervention.

The union has warned that if an improved offer is not forthcoming, dates for strike action will be served.

 GMB Scotland Senior Organiser for Public Services, Keir Greenaway said: “Year after year, these talks have been needlessly drawn out. That leaves our members – typically the lowest paid working on the frontline of our services – without the pay rise they need. Inflation may be stabilising, but can anyone say they feel the difference?

“Council Leaders refuse to have meaningful talks – all while blocking the Scottish Government’s intervention to deliver a pay offer that matches our members’ value. They are counting down the clock while our members go without.

“We hear time and time again that Scotland does public services better, but that’s not the case when the Conservatives down south have already beaten COSLA’s offer. If COSLA can’t do better, it’s time for them to bring the Scottish Government to the table to fund an improved offer.

 “If not, then it’s likely that the same disruption during 2022’s Edinburgh Fringe Festival will happen again this year. Hundreds of millions are poured into the city during the Fringe, but political leaders claim they can’t find enough money to value frontline service workers.

 “Council Leaders have wasted months and they’ve wasted opportunities. Our members have no time for waste which is why rubbish will pile up in councils across Scotland if a suitable offer isn’t received. We have no interest in political games when so many are struggling.”

Unite, Unison and GMB all balloted members in Waste and Cleansing across Scotland—this ballot closed yesterday on 1 July.

In Edinburgh, UNITE have also balloted workers in Fleet Services — this ballot closes tomorrow – 3 July.

A Cosla spokeswoman told the BBC: “Cosla has made a strong offer at the limits of affordability for councils. In the context of lowering inflation and a “flat cash” budget settlement from Scottish government, it remains important to reward our valued workforce appropriately.

“We urge our unions to reconsider their decision to reject the offer.

“We are disappointed that industrial action is being contemplated by our unions and concerned that it appears to be targeted at waste services, once again raising potential public health risks.”

She said the Scottish government respected the union’s role in seeking the best pay settlement and it remained committed to doing the best by its workforce.

Calls to protect Edinburgh volunteers as community engagement grows

As new research from The National Lottery Community Fund [1] reveals a growing enthusiasm for volunteering among UK adults, Ansvar Insurance is calling on charities and organisations across Edinburgh to prioritise the safety and management of their volunteer programmes.

The research indicates that half of UK adults (a slight increase on last year) plan to volunteer in 2024, with 14% intending to volunteer for the first time, citing food banks, animal welfare, and charity shops as the most popular initiatives to get involved with.

In Edinburgh specifically (according to the latest data from the Scottish Household Survey [2]), 19% of residents volunteered in 2022.

The benefits of volunteering, such as providing young people with new life skills and reducing loneliness among the elderly, have become increasingly recognised, especially since the COVID-19 pandemic.

While a growing number of  volunteers is a positive development for charities, it also presents challenges in managing safety and risk.

Proper risk management is crucial not only for attracting volunteers but also for retaining them and maintaining the organisation’s reputation.

Kelly Barter, Head of Customer Service at Ansvar, an expert provider of insurance for the charity, not-for-profit, care and faith sectors, commented: “Volunteers are the backbone of charitable and community organisations and play a pivotal role in sustaining vital services across Edinburgh.

“However, ensuring their safety and protection is essential. When planning events, the focus is often on activities and fundraising, but the administrative aspects, such as providing adequate supervision, organising appropriate training, completing comprehensive risk assessments, ensuring specialist insurance coverage is in place, and providing a safe environment for volunteers, can sometimes get overlooked.

“Effective risk management protects volunteers and enhances their satisfaction and retention. Volunteers are more likely to stay engaged when they feel safe and valued, leading to a positive and long-lasting experience.”

Ansvar is part of the Benefact Group, the charity-owned specialist financial services organisation. The Benefact Group stands as the UK’s third-largest corporate donor, reinforcing Ansvar’s commitment to supporting the broader charitable community.

[1] https://www.tnlcommunityfund.org.uk/insights/2023-24-community-research-index

[2] https://www.gov.scot/publications/scottish-household-survey-2022-key-findings/pages/10/

Man sentenced to eight years for violent and sexual offence

A 34-year-old man has been jailed for multiple violent offences against women and girls.

John McKechnie was sentenced to a total of 8 years at the High Court in Edinburgh on Thursday, 27 June, 2024. His sentencing includes two years already served in prison.

The offences included rape, domestic offending, and possession of incident images of children.

His offending took place between 2015 and 2022 and took place in the West Lothian area. He had previously been convicted of the offences following a trial on Wednesday, 22 May, 2024.

Detective Inspector Adrian Ure, National Child Abuse Investigation Unit, said: “John McKechnie is a violent and predatory individual who will now face the consequences of his despicable actions.

“I commend the strength of the victims for coming forward and hope the sentence will bring some comfort as they try to move forward.

“Sexual abuse of any kind has no place in our society and any reports made to Police Scotland will be robustly investigated.

“We encourage anyone with concerns about a child at risk of abuse, or a potential victim, to contact police immediately.”

An NSPCC Scotland spokesperson said: “By downloading indecent images and videos of children, offenders such as McKechnie help fuel the demand for this devastating material.

“The trauma suffered by children who have been sexually abused can profoundly impact their lives long into adulthood if they do not receive the support they need.

“Any adult concerned about a child’s safety or wellbeing can contact the NSPCC helpline at help@nspcc.org.uk or on 0808 800 5000. Children can contact Childline on 0800 1111 or via childline.org.uk.”

Scotland’s International Yoga Day 2024

Scotland’s International Yoga Day was celebrated on 22/06/2024 at The Kelvin Hall Art Gallery, Argyle Street, Glasgow.

This annual celebration of Yoga is a unique event hosted by The Scottish Hindu Foundation, previous years event being held at Dynamic Earth, Edinburgh. International Yoga Day falls on the Summer solstice recognised by the United Nations as a day of health and wellbeing.

This year Scotland’s Yoga Day began with traditional Vedic recitation to bless the proceedings and participants. Maintaining tradition the attendees were then witness to a Bharatnatayam recital dedicated to Lord Shiva performed by Mrs. Manimegalai Arun invoking the spirit of rejuvenation, wellbeing and positivity for the soul.

The opening ceremony had three guest speakers Mary Morgan, Chief Executive of NHS Scotland, Dr Shalini Kakar and Shri Amit Kumar Chaudhary from the Vice Consul of the Indian Consulate in Scotland.

Mary Morgan spoke eloquently about the benefits of Yoga citing numerous studies clearly showing the holistic benefits yoga can have on both physical and mental health and wellbeing.

She went on further to expand on the request to address, prescribing yoga addering the request by stating Yoga outreach fosters community and inclusivity, especially in underserved areas. Social prescribing connects individuals to non-medical support, enhancing holistic health and well-being through community resources.

Dr Shalini Karkar’s delivered address titled “Yoga and Health” expanded on the relationship between Yoga and Health. She stated Yoga promotes holistic well-being, addressing physical, emotional, and mental health.

Articulating that Yoga effectively treats conditions like diabetes, cardiovascular disease, anxiety, and depression. Going on to cite studies showing yoga programs reducing healthcare costs and improving health outcomes. Initiatives like the one in Edinburgh provide accessible yoga in deprived areas.

Introducing yoga in schools and as social prescriptions can enhance public health, reduce GP and A&E visits, and lower NHS workload. Sharing her own personal experience affirms yoga’s transformative health benefits.

Shri Amit Kumar Chaudhary, Vice Consul of India, commended Scotland’s International Yoga Day for its significant role in promoting health and community well-being.

He highlighted the Ministry of Ayush’s dedication to advancing yoga as a holistic health system, emphasising its numerous benefits. The Vice Consul shared that the ministry runs similar successful programs and is enthusiastic about collaborating with Scotland.

He assured that the Ministry of Ayush is ready and willing to share resources and expertise, fostering a global exchange of knowledge. This partnership aims to enhance the effectiveness of yoga initiatives, benefiting individuals and communities in Scotland and beyond.

The event featured multiple live yoga demonstrations and lessons led by trained instructors and teachers, attracting enthusiastic learners from diverse cultures and backgrounds. Participants actively engaged in learning various yoga practices, reflecting the inclusive and universal appeal of this ancient Indian tradition. The sessions highlighted the physical, mental, spiritual, and overall health benefits of yoga, making it accessible to everyone seeking its transformative power.

Yoga, as demonstrated at the event, is highly adaptable and can be suited for all ages and ability levels. This flexibility ensures that everyone, regardless of their physical condition, can benefit from yoga. Examples of the yoga styles showcased included Vinyasa Flow Yoga, known for its dynamic and fluid movements; Hatha Yoga, focusing on postural alignment and breathing; and Seasonal Yoga Flow, which adapts practices to the changing seasons.

Therapeutic Yoga was also featured, emphasising healing and recovery, while Body Clock Flow aligned practices with the body’s natural rhythms. Breathing workshops taught participants the art of pranayama for mental clarity and stress reduction. Chair Yoga made the practice accessible to those with limited mobility.

Other highlights included The Art of Living sessions, Laughter Yoga to boost mood and immunity, Kadampa Buddhist Meditation for mindfulness, Surya Namaskar (Sun Salutation) for vitality, and Vedic and divine mantra chanting for spiritual enrichment. These diverse offerings underscored yoga’s comprehensive approach to health, uniting body, mind, and spirit, and making its benefits available to all.

This event was organised by volunteers at The Scottish Hindu Foundation and made successful by all their hard work and dedication to putting Scotland on the global Yoga map. The community came together supported by the wonderful Yoga Teachers that led their classes with professionalism and respect for the Hindu roots of Yoga. We look forward to a bigger success in our next Scotland International Yoga in 2025. 

The SHF wishes to extend their heartfelt thank you to all the sponsors and supporters that made this event successful. 

Namaste.

Scottish Hindu Foundation

Unit 3, Morris Park, 37 Rosyth Road

Glasgow G5 0YE

Email: Info@ScottishHinduFoundation.com

Web: www.ScottishHinduFoundation.com

SOCIAL MEDIA

X (former Twitter) – @SCOTHINDUFDN

INSTAGRAM – @SCOTTISH_HINDU_FOUNDATION

FACEBOOK – @SCOTTISH HINDU FOUNDATION

Market stall returns to Lauriston Farm

THURSDAY 27th JUNE from 4.30 – 6pm

The Market Stall is back and even better for 2024, starting tomorrow – Thursday 27th June – from 4:30-6pm at the community entrance behind the Toby Carvery car park.

As well as fresh veg picked straight from the Market Garden, we will have even more #NorthEdinburgh produce on offer …

Electrical waste piled outside Scottish Parliament ahead of vote on new environmental law

CAMPAIGNERS piled electrical waste outside the Scottish Parliament ahead of today’s final debate on a new Circular Economy law. They say MSPs need to do more to improve the way electrical waste is managed and are calling for changes in the final version of the law.

The circular economy bill is being debated and voted on in the Scottish Parliament this week (Tuesday 25 and Wednesday 26 June). This is the last chance for MSPs to improve the bill.

The new law should bring in policies to create a circular economy in Scotland where materials are used sustainably and fairly. However, it’s been criticised for its lack of ambition and focus on disposal rather than reduction and reuse of products, which can lead to greater social and environmental benefits.

Friends of the Earth Scotland are campaigning for the circular economy bill to include a plan for the materials required in the transition away from fossil fuels, many of which are used in consumer electronics too.

Every mobile phone and laptop is powered by precious materials such as lithium, cobalt and copper. Inadequate waste management systems means that these materials are often thrown away rather than being reused or recycled. Less than 1% of lithium is recycled, despite it being required for electric vehicles.

Many of these materials come from mines in the Global South, including Chile, the Philippines and the Democratic Republic of Congo, which exploit local communities, create pollution and increase carbon emissions.

The steel used in Scottish wind turbines is likely to include significant amounts of iron ore from Brazil, where there have been two major tailing dam disasters in the last decade. A 2019 disaster in Minas Gerais killed at least 244 people.

Scotland does not have a plan for how to manage these transition minerals. The Scottish Government’s draft Energy Strategy includes plans for electrifying vehicles but fails to consider where the lithium needed to do this will come from.

Kim Pratt, Circular Economy Campaigner at Friends of the Earth Scotland said: “The scale of electronic waste in this country is shocking. All of the waste that we’ve gathered today came from simply asking around – most of us have something sitting in a cupboard because we don’t know what to do with it.

“Electrical waste contains precious material which is lost when these items are thrown away. Scotland can’t afford to keep treating electrical products, and the precious materials they contain, as disposable.

“Reducing our consumption of the materials used to create these products, by increasing reuse and repair, is essential to reduce the harm being done to people and the environment. The new circular economy law also needs to include a plan for these minerals, which are required for our transition away from fossil fuels. If the law does this, it has the potential to have a big impact in creating a fairer and more sustainable future.”

Key facts about e-waste:

– In the UK, the average person generates 24kg of e-waste every year, that’s the second highest in the world, behind only Norway. The UK is on course to overtake Norway and become the world’s largest contributor to e-waste this year (2024). The global average is 7.3kg.
– Globally, e-waste has increased 21% in 5 years to over 50 million tonnes. The total value of the raw material dumped annually is estimated to be £46 billion. By 2030, it’s predicted the world will throw away nearly 75 million tonnes of e-waste.
– Only 17% of e-waste is recycled.
– There are, on average, 2 mobile phones for every person on the planet. Only 9% are recycled.
– A typical iPhone is estimated to house around 0.034g of gold, 0.34g of silver, and 0.015g of palladium. It also contains the less valuable but still significant aluminium (25g) and copper (around 15g).
– One tonne of iPhones would deliver 300 times more gold than a tonne of gold ore and 6.5 times more silver than a tonne of silver ore.

RCEM responds to Liberal Democrats’ 12-hour A&E waits data

Responding to the Liberal Democrats’ data which it says shows the number of patients waiting 12 hours or more in A&E has risen 100-fold since 2019, Dr Adrian Boyle, President of the Royal College of Emergency Medicine, said: “We very much welcome the Liberal Democrats’ focus on this extremely important issue, and for responding to our request for more focus to be given by all pollical parties to the crisis happening right now in our A&E departments.

“These figures, and our own research, clearly evidence the shameful and shocking reality of poorly patients who need to be cared for on hospital wards having to wait many hour hours, ever days, often on trolleys in corridors because there is not enough capacity in the system.

“There simply are not enough beds to admit people to, often because the people in those beds are medically well enough to go home but can’t because of inadequate or delayed social care support.

“It is not just a matter of inconvenience or lack of dignity – which is bad enough. The longer people’s in-patient admission is delayed, the greater the risk the risk to their life. 

“There is no one quick fix, but the problems are fixable. RCEM is ready to work with whoever forms the next Government to begin the process of resuscitating our health system and ending these unacceptable and dangerous long waits.”

#ResuscitateEmergencyCare

Improving the planning and regulation of processions

Action to ensure safe and peaceful assembly  

New proposals to improve the planning and regulation of public processions and marches are to be introduced to uphold the rights of safe and peaceful assembly. 

An Action Group, set up to consider how to better facilitate processions, has set out six recommendations in a newly published report, which have been accepted by the Scottish Government, the local authority group COSLA, and Police Scotland. 

The recommendations include: 

  • extending a pilot programme – following successful evaluation in April 2024 – to train stewards and marshalls to build their capacity to plan, prepare and manage processions and other forms of public gathering in a safe way 
  • developing a minimum standard for information provided on the notification process for processions
  • providing consistent information on local authority websites that ensures transparency and confidentiality
  • statutory organisations, including local authorities, Police Scotland and the Scottish Government, to work together so information they provide relating to marches is clear and easy to understand
  • developing or improving training packages for local authority officials and elected members to enable the sharing of good practice to facilitate peaceful public processions and on how to protect human rights
  • consideration of an annual review mechanism that contributes to the sharing of best practice and learning of the management of processions. 

Community Safety Minister Siobhian Brown said: “The Scottish Government established the Action Group to ensure that processions are conducted safely and peacefully across the country.

“I am grateful to the members of the group for these carefully considered recommendations, which represent the culmination of extensive work by partners. 

“The freedom of peaceful assembly is a cornerstone of a democratic society and it is vital that the right training, planning and regulations are in place so processions run smoothly, while ensuring those attending and surrounding communities are kept safe. 

 “In accepting the recommendations of the Action Group’s report in full, what is clear is that achieving success must be a joint endeavour. We will work with Police Scotland, COSLA and members of the Group to implement the recommendations as quickly as possible.” 

A COSLA spokesperson said: “COSLA has worked collaboratively with the Scottish Government and Police Scotland through the Action Group on Processions, to work through the conclusions and recommendations of the Report for the Short Life Working Group on Facilitating Peaceful Assembles. 

“In April, the COSLA Community Wellbeing Board endorsed the recommendations of the Action Group, and COSLA Officers will continue to work with partners of the group to deliver these actions.” 

Assistant Chief Constable Gary Ritchie said: “Police Scotland is a rights based organisation.

“We welcome this report as we continue to work with our communities and partners to continually improve our practices and the awareness and visibility of the rights of those who wish to take part in processions.” 

Record ticket sales secure the future of the Royal Highland Show

There was truly something for everyone at Scotland’s largest event, the Royal Highland Show, which took place at Ingliston, Edinburgh, over the last four days.

Friday and Saturday sold out, with general tickets sales up 2.5% from last year, and over 220,000 event goers attended events across the four-days making the Royal Highland Centre the sixth largest population in Scotland, bigger than Paisley or Dunfermline and with more attendees than Taylor Swift’s recent record-breaking concerts. 

Children 15 and under were able to attend the Show for free and over 21,311 children attended over the four days.  Over 9,000 people spent Friday and Saturday evening at the toe-tapping Royal Highland Hoolie, with country and folk music from an array of artists including native Scottish band Tide-Lines and Irish singer Derek Ryan.

David Tennant, Head of Show for RHASS said: “This year we have seen the show return in all its glory, and it has been a true delight to see generations from across the agricultural community come together to celebrate their great achievements, learnings, stories and make new memories, just as it has been to see visitors and families enjoy all that the Show has to offer. 

“It’s great to see the ticketing strategy that was implemented in 2022 in its third year produce a record £3.3million gross ticket return. With more tickets available to the general public than ever, it’s fantastic to see the demand has been met with strong ticket sales.

“While the Show is renowned for its historic and traditional aspects, namely the livestock competitions and parades, over the years we have developed it so far beyond that, and every year we build and grow on the last with an ever-increasing focus on sustainability while ensuring we continue to elevate the visitor experience. 

“I’d like to thank everyone for playing their part, from our members, exhibitors and competitors to our staff and members of the public, for helping to make the 2024 Royal Highland Show a truly unforgettable event!”

The 2024 Royal Highland Show – facts and numbers:

  • 327 prestigious trophies and a prize fund of £208,073 were competed for and awarded at this year’s Show.  
  • The Queen’s Cup, which was presented by Her Majesty Queen Elizabeth II in 1960 to commemorate her presidency of the Royal Highland Show was, this year, awarded to the Dairy Section with the Laird family scooping the coveted prize two years back-to-back. They are only the second family to do so and the third to win it for a second time.
  • Over 6,000 livestock were welcomed, including 2,500 competitors from across the UK, and visitors from as far afield as Australia and Argentina. 
  • Over 800 exhibitors, stretching across food, drink, clothing, artisanal crafts and agri-trade were in attendance.
  • Some 5,630 school pupils from 215 school groups came along for free through RHET (Royal Highland Education Trust), trying their hand at milking Mabel the (fiberglass) cow and taking part in honey tasting and candle making in the RHET Discovery Centre.
  • 9,064 people enjoyed the toe-tapping Royal Highland Hoolie after the Show on Friday and Saturday. Presented by legendary country music promoters, Farmers Bash, the event brought together eight live folk and country music acts, including Tide Lines, Derek Ryan and Nathan Evans.

This year’s Show also saw a number of prestigious awards handed out: 

  • The Sir William Young Award, which recognises exceptional contributions to the world of livestock breeding and celebrates the enduring legacy of the late Sir William Young, was presented to Bill P Bruce.  
  • The John Miller Perpetual Challenge Trophy was presented to Catherine Marshall for her outstanding contribution to heavy horse showing and breeding. Catherine attended the Show with her daughter-in-law, grand-daughter and great grand-daughter who attended her first Show at just eight-months old. 

This year’s Show’s new elements: 

  • The Scottish Dairy Championships included new milk and cream classes, Champion Milk Exhibit was awarded to Jolly Jersey, and Champion Cream Exhibit to Park Farm Dairy.  This saw 140 types of ice creams and sorbets judged. Equi’s ice cream took home the esteemed titles of Overall Champion Ice-cream and Overall Dairy Produce Champion for their vanilla ice-cream.
  • The Show’s new ladies shearing category was won by Emily Te Kapa. 
  • The new Kerry Hill class in the Show’s sheep section included 75 entries and saw Chris Adamson with a ewe take home the inaugural award.
  • The Blade Shearing leg of the 6 Nations Shearing & Woolhandling Competition was won by England.
  • 57 Horse of the Year Show Qualifiers competed ahead of the event in Birmingham in October.
  • A limited number of Super Early Bird tickets went on sale on Sunday at 4pm, for those eager to relive the Show experience again in 2025.

Having run successfully for over two centuries, the Royal Highland Show remains the biggest fundraising event for RHASS, Scotland’s leading agricultural charity.

Super early-bird tickets for the 2025 Show are now on-sale.

You can buy tickets here: https://www.royalhighlandshow.org

Healthy Heart Tip: How to adapt your recipes to benefit your heart

Heart Research UK Healthy Heart Tip, written by the Health Promotion and Education Team at Heart Research UK

Healthy Heart Tip: How to adapt your recipes to benefit your heart

If you’re trying to eat healthier and live a healthy lifestyle, then some of the recipes that you enjoy cooking may not fit into your new way of life. By adapting your less healthy recipes to make them more nutritious, you can still enjoy these meals and look after your health.

This could be either swapping ingredients to healthier ones, removing some unhealthy ingredients or adapting the quantities of ingredients within the dish. These changes can help to reduce your blood pressure, LDL (bad) cholesterol levels and give you more energy.

Less than 50% of adults in the UK try to eat healthy most of the time, if you aren’t one of these then now is the time to change your unhealthy eating habits. Here are some tips to help you adapt your recipes.

Reduce your portion size

Overconsumption is an issue across the world, with many people not paying attention to their bodies showing signs of feeling full. Regularly people serve and consume large portions, as it is believed that you should finish your plate of food to avoid food waste.

However, if you reduce your portion size and freeze any leftovers for another day, then you can benefit your health by avoiding overeating. If you’re concerned that this might not be enough food, then reduce it gradually or add a side of vegetables to your meal.

Swap your protein

Swapping your processed or fatty protein source to a leaner version such as chicken, turkey or fish will help to reduce the amount of saturated fats you’re consuming and lower your LDL (bad) cholesterol, which is great for your heart.

You could also reduce the quantity of meat in your recipe and add in some lentils, this works great if you’re making a bolognaise or chilli con carne.

If you follow a plant-based diet or want to consume more plant-based protein, then use quinoa, tofu, pulses, nuts and seeds as your main sources. Try not to consume many plant-based meat alternatives, as these processed foods are often high in salt and saturated fats.

Add more fibre

Fibre is a great way to lower your blood pressure and cholesterol levels. Try swapping your chips for sweet potato wedges and bulk out your meals by adding fruit and vegetables. This will also help you to reach your five a day.

Another way to increase your fibre intake is by swapping your white carbohydrates, such as bread, pasta, rice and cereal for wholegrain varieties.

Don’t add salt and sugar

You could remove the addition of salt and sugar in your recipes and be aware of any that are already hidden in the foods that you buy. When cooking, try using herbs and spices such as garlic, coriander, and chilli to add extra flavour without increasing your blood pressure.

If you’re cooking with sauces, gravies or stocks, then opting for low-salt and sugar versions is much better for your heart.

Always check the food labels before you buy and choose the ones with the most amount of green on their traffic light labels.