Tag: diet

Healthy Heart Tip: Protein and heart health

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

Healthy Heart Tip: Protein and heart health

Many people know the benefits of protein for muscle growth and repair, but do you know the other benefits for your health? Protein is one of the main forms of nutrients you need for your body to function.

In the UK, on average, there is an over consumption of the recommended amount of protein but often from few sources. 

It is essential that your body is getting protein from a range of different foods to ensure you meet all your body’s requirements. Did you know that approximately 16% of the UK population follow a meat-free diet? These people may need to focus more attention on meeting their protein requirements than those who regularly eat meat. 

In this healthy tip we discuss the importance of protein, different sources and how to get protein into your diet: 

Importance of protein 

Protein is required for general health, growth and maintenance of the body’s tissues. It helps your bones, muscles, tendons, ligaments and skin to stay healthy and have structure, strength and elasticity. Protein helps your muscles to repair and rebuild after exercising and helps to increase your muscular strength.

It also supports the immune system by helping to form antibodies that fight against disease-causing bacteria and viruses.  

Protein has a satiating effect on the body and helps you to feel fuller for longer. It provides energy to your body, but only as a last resort if all your carbohydrate and fat stores have been used up. It should make up 10% to 35% of your total daily energy intake.  

Sources of protein 

Animal proteins are often more known and more commonly consumed than other protein sources.

These include meat and poultry, fish and seafood, eggs, and dairy products.

However, more people are beginning to follow a diet rich in plant proteins and consuming more nuts and seeds, beans, chickpeas, lentils and tofu.  

Getting protein into your diet 

You should try and include a portion of protein in every meal of the day, as well as in the snacks you eat. This will help to keep you feeling fuller for longer and reduce those cravings for foods with low nutritional value. 

For better heart health you should aim to eat a diet that is rich in plant foods. This simply means you need to consume lots of plant-based foods and proteins, and lower amounts of proteins from animal sources. This will not only benefit your heart health but also the sustainability of the planet.  

If you are consuming animal proteins, then red meats and processed meats are often high in fat and it is more beneficial for your health to consume leaner protein sources such as plant proteins, poultry and fish where possible. 

Worried about your pet’s pounds?

PDSA and Royal Canin invite pet owners in Scotland to join in and ‘Weigh Up’ their pets

PDSA and Royal Canin are calling on pet owners in Scotland to take advantage of a free weight check for their four-legged friend by signing up to the new ‘Big Weigh In’ initiative.

The partnership launched their Weigh Up campaign in 2021, offering pet owners free online resources to assess and understand their pets’ weight throughout the pandemic.  The new PDSA Big Weigh In initiative will take place during February and March 2023 in conjunction with veterinary practices across the UK to help tackle the pet obesity crisis the UK pet population faces.

In 2022, the charity’s annual PAW (PDSA Animal Wellbeing) Report revealed 60% of owners regularly give their pet human food in some form, such as leftovers (26%), cheese (22%) and bread or toast (10%).

Human food is often high in fats and sugar, and can contribute to obesity and weight problems as well as potentially leading to an unbalanced diet for our pets. As per PDSA calculations, feeding a dog a slice of toast with butter, is the equivalent of a human eating two portions of fries. Similarly, feeding a cat three small cubes of cheese, is the equivalent of a human eating two quarter pounders!

One weight loss success story is Roscoe, who initially came into PDSA’s care weighing 75kg and after a tremendous effort from his owner, Roscoe managed to shed 23kg and he is very nearly at his ideal weight!

The excess weight was affecting Roscoe’s daily life through his breathing and energy levels, so losing the weight was vital for his health and happiness.

The main aim for PDSA Big Weigh In is to help other pets like Roscoe live a better and hopefully longer life, by maintaining a healthy weight.

For dog and cat owners in Scotland; you are able to find which vet practices are taking part and inviting pets to come in and get weighed on the veterinary practice map.  

PDSA Veterinary Surgeon, Lynne James said: “Our Weigh Up campaign was popular amongst pet owners who were keen to understand more about their pet’s weight, in order to keep them fit and healthy.

“Now we are taking the next step and launching PDSA Big Weigh In – where we are inviting owners to join in and visit a participating practice for a free weight check.

“We have also launched the PDSA #WeighUp Pet Weight Loss Support Group, for fellow pet owners to join, share their progress and access exclusive tips and content, including weekly Q&A’s with PDSA vets and vet nurses, all to help each pet owner with their pet’s weight loss journey.”

If you would like to find out more before visiting your local participating practice, please visit PDSA’s website.

Five foods you didn’t know could ease menopause symptoms

From hot flushes to bloating, sleep disturbance to night sweats, it’s estimated that 8 in 10 peri-menopausal, menopausal and post-menopausal women experience symptoms that significantly impact their daily lives.

But with increasing shortages of hormone replacement therapies across the UK, with many women having to move away from their usual treatments to ones that are available,  attention is shifting to find ways to manage difficult symptoms at home that can work in synergy with prescribed treatments.

Nutritionist and 44 Foods partner Emma Ellice-Flint specialises in helping women through the menopause through their diet, creating recipes that nourish, heal and help to balance hormones, which can help to ease some of the most common symptoms. We caught up with Emma to find out more about some of her top menopause friendly foods that could not only help to make you feel happier and healthier but they’re delicious too!

Vitamin C

“There’s a reason that the humble vitamin C is known to be great for everything from skin health to hormone health. That’s because it benefits so many different actions in our bodies.

“But importantly it doesn’t work in isolation. In nature Vitamin C is found in all plant based foods that also contain phytonutrients, which can help to boost your immune system –  something that can take a bit of a knock once we start menopause. Some of the best sources are red peppers, pomegranate, plum, brussels sprouts, kiwi fruit, blackcurrants/blueberries, cabbage, broccoli and oranges.”

Fermented foods

“Regularly eating live fermented foods such as kefir and sauerkraut, can help to improve your gut health and its microbiota. From my experience in the clinic, adding fermented foods into your diet can help to reduce bloating and improve your digestion which can both be impacted when we hit the menopause.

“Every fermented food has its own set of healthy bacteria so it’s all about finding ones that suit you. For me, I love mixing a couple of heaped tablespoons of kefir into my breakfast or adding a dollop of sauerkraut to my evening meal to make it easy to integrate it into my diet. However, fermented foods aren’t for everyone, and should be avoided by those with an intolerance to histamines”

Magnesium rich foods

“Magnesium plays a part in over 300 biochemical reactions in the body contributing to everything from bone health to energy. It is an important mineral to maintain at healthy levels since it can affect mood, sleep and vitality. Plus it is used more in the body during times of stress.

“It is naturally found in foods such as whole grains, green leafy vegetables like spinach and kale as well as muesli, nuts, nuts, legumes and pulses. The NHS recommends an adult woman have 270mg of elemental magnesium per day but it can be tricky to get this amount from food alone so I’d also recommend investing in a high quality magnesium supplement to make sure you’re getting all the nutrients you need.” 

Oily fish

“Omega 3, found in oily fish like sardines, salmon and mackerel, is a type of fat that is essential to our bodies. In perimenopause and menopause, these benefits are especially important  – supporting gut health, reducing inflammation, and helping with mood and anxiety. 

“And, since the body cannot produce its own Omega 3 fats, it has to get them from what we eat so adding some form of oily fish, nuts, seeds or soy into your diet is a great way to keep your Omega 3 levels up.”
Pre-biotics“Pre-biotics are a fermentable fibre found in plants. While our digestive system struggles to digest them, our intestinal microbiota thrives, making them a vital to maintain a healthy gut.

“Examples of my favourite prebiotic-rich foods include: Jerusalem artichokes, rocket, garlic, onion, leek, spring onion, asparagus, beetroot, green peas, mange tout, sweetcorn, cabbage, pulses, nuts, seeds, whole grains, apples and dark berries. Even if you’re not looking to fully overhaul your diet, many common ingredients like onions and garlic can still contribute to your overall gut health which is particularly important during the menopause.”

Emma has recently launched her own range of recipe bundles with ethical online food retailer 44 Foods to make it simpler than ever to recreate some of her most popular recipes. From her zingy ginger stir fry with prawns to a nutrient packed avocado, basil and borlotti beans, each bundle gives you all of the ingredients you need, plus a recipe card.

For more information on Emma or to view her full 44 Foods range, visit www.44foods.com

Heart Research UK: Health diet tips for Cholestrol Month

National Cholesterol Month: The benefits of a healthy diet

October is National Cholesterol Month. Cholesterol is a fatty substance which is needed in the cells of your body. Too much cholesterol in your blood can lead to a build-up in your arteries and this increases your risk of having a heart attack.

We provide simple dietary tips to help you keep your cholesterol levels in check.

Eat foods that are high in fibre

A diet that is high in fibre will reduce your risk of heart disease and help to keep your cholesterol healthy. Eat a minimum of five portions of fruit and veg each day and choose wholegrain versions of bread, pasta and rice.

Oats for breakfast

Oats contain a type of soluble fibre known as beta-glucan, which can lower your cholesterol. As the weather gets cooler, you could start your day with a bowl of porridge with healthy toppings such as mixed berries, chopped apple or banana and a sprinkling of toasted chopped nuts, seeds or cinnamon.

Eat healthier fats

Saturated fats can contribute to high cholesterol and these fats tend to come from animal sources (e.g. fatty meats, cheeses, cream and butter). Coconut oil is also high in saturated fats. Swapping saturated fats for unsaturated fats, such as oily fish (e.g. salmon and mackerel), extra virgin olive oil, rapeseed oil and avocados, can help to increase your levels of good cholesterol.

To help keep your heart healthy, why not try out some heart healthy recipes from our website: 

https://heartresearch.org.uk/heart-research-uk-recipes-2/  

Or our healthy cookbook:

https://heartresearch.org.uk/heart-research-uk-cookbook/

Find healthy recipes and get cooking!

Heart Research UK Healthy Heart Tip, written by Dr Helen Flaherty, Head of Health Promotion at Heart Research UK

Sticking to a healthy diet can be easier if you cook from scratch. Ready meals, takeaways and pre-packaged foods can be high in fat, sugar and salt. Home-cooked meals are often cheaper, tastier, healthier and better for the environment.

It may also be quicker to rustle up a home-cooked meal, than wait for a takeaway to be delivered.

Here we provide some tips to help you find and cook some healthy recipes:

Finding healthy recipes

There are lots of healthy recipe books and websites available. When looking for healthy recipes, make sure you choose a trusted source.

Our new cookbook includes plenty of delicious and healthy recipes from well-known names, such as Joe Wicks and the Hairy Bikers. The recipes have been carefully selected by our Nutritionist for their use of fresh, healthy ingredients that promote good heart health.

You can download the book here – https://heartresearch.org.uk/cookbook/

Check the ingredients list


When looking for a healthy recipe, make sure you pay attention to the ingredients list. Avoid recipes that include a lot of fat, salt, sugar or processed meats and cheeses. Healthier recipes include:

  • Fruit and vegetables
  • Wholegrain ingredients (e.g. brown rice, brown bread or whole-wheat pasta)
  • Lean sources of protein (e.g. fish, chicken (without skin), beans, pulses or tofu)
  • Low-fat dairy products (or alternatives), such as skimmed milk, fat-free yoghurt or soya products

Choose healthy cooking methods


Find recipes that use healthier cooking methods, such as steaming, baking or grilling, rather than frying or deep-frying in oil. Avoid recipes that cook with animal fats (such as lard or butter) and coconut oil as these are high in saturated fats which can increase your risk of heart disease. Choose recipes that use plant-based oils, such as rapeseed, olive, sunflower or vegetable oils. 

Adapt your favourite recipes

Eating healthily doesn’t mean giving up on all your favourite foods. Read through some of your favourite recipes and try to identify ways to make them healthier.

This could include adding extra fruit or veg, switching from white to brown rice or pasta, switching from cream to low fat yoghurt, reducing the amount of salt and sugar or switching to a healthier cooking method.

For more tips on how to improve your heart health, visit the ‘Healthy Tips’ page on our website and don’t forget to check out our new Cookbook.

East of Scotland leads the way in tackling type 2 diabetes

A pioneering, inter-agency partnership, led by NHS Lothian, NHS Fife, NHS Borders and the six local authorities in the region, is working together to reduce type 2 diabetes across the East of Scotland.

Type 2 diabetes has been on the rise across the country for the past decade, having a significant impact on the lives of individuals and health of Scotland’s population as a whole.

Over 62,000 people are living with type 2 diabetes in the East of Scotland – around 5% of the total population – and there are over 3,700 new cases in the region each year.

Recognising that diet and excess weight is driven by a range of environmental, societal and individual factors, regional health and social care providers have joined forces with stakeholders from the public, third and private sectors to advance sustainable change.

Growing evidence of the link between obesity and an increased risk of complications from COVID-19 has reinforced the importance of this shared vision, compounded by the measures recently revealed as part of the UK government’s new obesity strategy.

With national investment of £1.46 million in the East of Scotland programme this year, regional director Nicky Waters said: “Our programme is a priority initiative – reflecting the need for urgent action to reduce the prevalence of type 2 diabetes in Scotland and support people to lead healthy lifestyles.

“By adopting a Whole Systems Approach and bringing a wide range of partners together, our programme is centred on tackling structural, systemic root causes – such as poverty, inequality and childhood trauma – and the part that we all need to play in addressing them.”

Four core intervention programmes – Get Moving with Counterweight, Type 2 Diabetes Remission through Counterweight Plus, Gestational Diabetes education and Let’s Prevent Diabetes – are being rolled out across the region, with partners taking advantage of technology to support people throughout the pandemic.

Over 1900 adults have been referred to Get Moving with Counterweight and the remission programme since October 2019, with 60 patients currently taking part in Counterweight Plus.

Counterweight Plus, a free two-year programme being delivered by specialist NHS dietitians, is based on ground-breaking evidence from the Diabetes Remission Clinical Trial (DiRECT).

A combination of intensive, long-term support and Total Diet Replacement (TDR) of nutritional shakes and soups, is key to the intervention’s success.

Jenny*, a patient going through Counterweight Plus in Lothian, has overcome various hurdles to continue on the programme at home throughout the pandemic – receiving virtual support whilst juggling family and working life under lockdown.

Despite the challenges, Jenny’s blood glucose results, weight loss and largely positive experience to date, all indicate that she’s heading in the right direction. She said: “The programme hasn’t been easy but the consistent emotional support and awareness of the long-term health benefits has really spurred me on. I’ve lost twenty kilos since I was first diagnosed and feel great because of it.”

Jonathan Hayes, the dietitian supporting Jenny, reflected: “It’s brilliant to see that, despite this unprecedented situation, there are people out there like Jenny who have turned things around for the positive. And who stand a very good chance of coming out of the pandemic, having put their type 2 diabetes into remission. That is an incredible outcome.”

Partners are also working together to design services to meet the Children and Young People Weight Management Delivery Standards for Scotland and develop effective prevention initiatives.

Regional health and social care providers are further committed to improving the working environment for their 84,000 employees and local areas are rolling out community based pilot projects to test a Whole Systems Approach (WSA) to diet and healthy weight.

Laurie Eyles, one of the newly appointed professional advisers for diet and healthy weight at the Scottish Government, who prior to this had been supporting partners as the programme’s clinical lead, said: “From delivering targeted interventions, to addressing the widespread issue of weight stigma and tackling the health inequalities which exist across the region – partners are committed to making lasting improvements to the environment in which we live.

“It is this that will allow us to build an East of Scotland where we eat well, have a healthy weight and are physically active – reducing our risk of developing type 2 diabetes for the long-term.”

For weight management and type 2 diabetes support during this time, please visit:

To find out more about the programme, services and how to self-refer, please visit our website: www.eost2d.scot.nhs.uk

Heart Research UK Healthy Tip: Eatwell guide

Heart Research UK Healthy Heart Tip, written by Dr Helen Flaherty, Head of Health Promotion at Heart Research UK

Using the Eatwell Guide to plan your meals

A healthy, well-balanced diet is important for managing your weight and preventing serious health problems, including heart disease. The Eatwell guide is a visual tool that represents government guidelines on healthy eating.
In this Healthy Tip, we give you some tips for planning a healthy, well-balanced diet using the Eatwell Guide.

What is the Eatwell Guide?

The Eatwell Guide shows the proportions of different types of food that make up a healthy diet. This is represented as a plate, which is divided into five food groups.

The Eatwell Guide is appropriate for most people, but it should not be used in meal-planning for very young children.

It is not essential to achieve this balance with every meal, but it is good to try to get the proportions right over a day or longer. Try to consume a variety of foods from each of the food groups to ensure you consume a range of nutrients.

Fruit and vegetables

Fruit and vegetables should make up over a third of the foods in your diet as they are a good source of vitamins, minerals and fibre. However, most people do not eat enough.

Fresh, frozen, tinned, dried or juiced fruit and vegetables all count.

Fruit juice and/or smoothies should be limited to around 150ml a day due to their high sugar and low fibre content. Try adding fruit to breakfast cereals and increase the amount of veg or salad in your lunches and evening meals.

Potato, bread, rice, pasta and other starchy carbohydrates

Starchy foods, such as pasta, rice, bread, breakfast cereals and potatoes provide us with energy and essential nutrients. These starchy foods should make up just over a third of your diet.

Choose wholegrain versions, such as wholemeal pasta, brown rice, wholemeal bread and wholegrain breakfast cereals.

You can also try to leave the skin on potatoes for extra fibre. Get your day off to a good start with a bowl of wholegrain cereal or a slice of wholemeal toast with some fruit.

Beans, pulses, fish, eggs, meat and other proteins

Try to include beans, pulses, fish, eggs, meat or other protein with most meals.
These foods are a good source of protein, vitamins and minerals. Try to choose a lean cut of meat, such as chicken without the skin, as it is lower in saturated fat.

If you eat fish, aim to have two portions every week, including a portion of oily fish, such as salmon, mackerel or sardines as these contain the essential fatty acids that are good for your heart.

Oils and spreads

Try to choose unsaturated oils and spreads, such as rapeseed, vegetable, olive and sunflower oils. Try to cut down on butter, hard margarine, coconut oil and animal fats as these are all high in saturated fat, which can increase your risk of heart disease. When cooking fatty meats, such as bacon, cut away as much of the fat as possible. All fats are high in calories (energy) and should be consumed in small amounts.

Dairy and alternatives

Try to include some dairy or a dairy alternative with each meal. Products such as milk, cheese and yoghurt are a good source of protein as well as some vitamins. They are also a key source of calcium which is vital when it comes to keeping your bones strong. Choose lower fat and sugar dairy products where possible. This includes reduced fat cheese or fat-free and sugar-free yoghurt.

High fat, salt and sugar foods

Foods that are high in fat, salt and sugar should be consumed in small amount.
These foods, which can be eaten as an occasional treat, include chocolate, cakes, biscuits, sugary soft drinks, butter and ice cream.

Water, lower fat milk, sugar-free drinks.

Aim to drink around six to eight glasses of fluid every day. Water, lower fat milk and low sugar/sugar free drinks (including tea and coffee) all count. Fruit juice and smoothies can also count towards our fluid consumption. However, they can be high in sugar and low in fibre, so we should drink no more 150ml of these in a day.

You can find more healthy tips, recipes and advice at heartresearch.org.uk.

Health support from NHS Lothian

The most recent Diet, Physical Activity and Healthy Weight key messages to support the public during the COVID-19 restrictions:

Physical Activity: http://www.paha.org.uk/Feature/covid-19-physical-activity-key-messages

Diet and Healthy Weight: http://www.paha.org.uk/Feature/covid-19-diet-and-healthy-weight-key-messages

Please feel free to share through your networks.

John Brennan | Senior Health Promotion Specialist (Physical Activity) | NHS Lothian Health Promotion Service

Heart Research UK Healthy Tip – Healthy waistline

Heart Research UK Healthy Heart Tip, written and by Dr Helen Flaherty, Head of Health Promotion at Heart Research UK

Measure your waistline

Your waist circumference is an indicator of your risk of developing some serious health conditions, including heart disease. People who carry too much fat around their middle have a higher risk of developing heart disease, however, this risk can be reduced by losing weight. We explain how to measure your waist as well as providing tips for maintaining a healthy waistline.

What is a healthy waistline?

A healthy waistline for men is anything below 94cm (37 inches) and anything below 80cm (31.5 inches) for women. You are at a high risk if your waist circumference is 102cm (40 inches) or over for men or 88cm (34.6 inches) or over for women.
If you are a man from African Caribbean, South Asian, Chinese or Japanese origin, a healthy waist circumference is anything below 90cm (35.4 inches).

How to measure your waist circumference

Checking your waist circumference will help you to identify whether you are carrying too much fat around your middle. To measure your waist, you first need to find the bone at the top of your hip and your bottom rib. You need to wrap a tape measure around your middle at the centre of these two points. You need to relax and breathe out when the measurement is taken. Ensure the tape measure is touching your skin, but not pulled too tightly. You can repeat the measure two more times and take the average.

Maintain a healthy waistline

If your waist circumference is within the healthy range, this is great news. You should keep an eye on your waist circumference by measuring it from time to time. If your waist circumference is above the healthy range, you should try to lose weight. We gain weight when we eat more calories than we use up. By eating less and getting more physical activity, you should see your weight and your waistline reduce.

You can get help to lose weight by following the NHS 12-week weight
loss plan:

 https://www.nhs.uk/live-well/healthy-weight/start-the-nhs-weight-loss-plan/

Heart-healthy diet tips

Heart Research UK Healthy Heart Tip, written and read by Dr Helen Flaherty, Head of Health Promotion at Heart Research UK

Heart healthy diet

Over seven million people in the UK are living with heart or circulatory disease. By eating a healthy diet, getting plenty of physical activity, avoiding smoking and excessive alcohol consumption, you can reduce your risk of heart disease.

A healthy diet can improve your blood pressure and cholesterol as well as helping you to manage your weight. Heart Research UK have some tips to help you reduce your risk of heart disease by improving your diet.

Increase your fibre intake

A diet that is high in fibre can reduce your risk of heart disease. Good sources of fibre include fruit and vegetables, beans and pulses and wholegrain foods, such as granary bread, brown rice and wholemeal pasta. Try choosing a wholegrain breakfast cereal, such as muesli, porridge or bran flakes and add some chopped fruit or berries.

Choose healthier fats and oils

Fats and oils are high in calories and it is important not to consume too much. Different types of fat are present in foods. Saturated and trans fats can increase your cholesterol and your risk of heart disease. It is recommended that saturated and trans fats are swapped for small amounts of monounsaturated and polyunsaturated fats.

Saturated fats

Eating too much can increase your cholesterol and your risk of heart disease.

Examples include

  • Fatty meats
  • Hard cheeses
  • Butter
  • Cream
  • Coconut oil

Polyunsaturated fats

Small amounts are recommended for maintaining healthy cholesterol levels and providing essential fatty acids.

Examples:

  • Oily fish (e.g. salmon)
  • Walnuts
  • Seeds (e.g. flaxseeds and sesame seeds)

Trans fats

Eating too much can increase your cholesterol and your risk of heart disease.

Examples:

  • Hard margarines
  • Fried food
  • Biscuits and cakes

Monounsaturated fats

Small amounts are recommended for maintaining healthy cholesterol levels.

Examples:

  • Rapeseed oil
  • Olives and olive oil
  • Nuts
  • Avocados

If you eat meat, you could swap fatty meats for fish and lean meats, such as chicken (without skin), as well as cutting away visible fat from fatty meats, such as bacon.

Coconut oil is often promoted as a health food, however, it is high in saturated fat and can increase your cholesterol. If you currently cook with coconut oil, you could try switching to rapeseed oil.

Reduce your salt consumption

Too much salt in your diet can increase your blood pressure and your risk of having a heart attack or stroke. Try swapping snacks that are high in salt, such as crisps and salted nuts, for healthier snacks, such as fruit, carrot sticks and hummus, popcorn and unsalted nuts and seeds.

Read the food labels to identify snacks that are lower in salt. Try to cut back on the amount of salt used in cooking gradually over time and increase the amount of herbs and spices to add more flavour.

Examples of some heart healthy recipes can be found on our website, at heartresearch.org.uk/recipes