Tag: exercise

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

Health Tips: Activity at home for older adults

Heart Research UK – Healthy Tip – Activity at home for older adults

Written by Dr Helen Flaherty, Head of Health Promotion at Heart Research UK

Physical activity for older adults (aged 65+) while staying at home

At a time when the population is being asked to stay at home, finding ways to keep active can be challenging. Regular physical activity is strongly associated with a reduction in chronic conditions, such as cardiovascular disease, obesity and type 2 diabetes as well as improving mental health.

For adults aged 65 years and over, it is particularly important to do strengthening activities to maintain physical function and slow down the decline in muscle mass while keeping bones strong. Even small increases in physical activity can positively impact on health. Heart Research UK have some tips to help you meet the recommended amount of physical activity at home.

 How much physical activity is recommended?

The Government recommends at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity activity each week for adults. This can be broken down into chunks of ten minutes or more. It is recommended that older adults also engage in activities that improve strength, balance and flexibility on two days each week. If you are not used to doing this amount of physical activity, you can start small and build up to the recommended amount over time.

Moderate Intensity Activities

(150 minutes weekly)

Your heart will beat faster, you will breathe harder, you will get warmer and you can maintain a conversation

E.g. Brisk Walking, dancing, gardening or cycling

Vigorous Intensity Activities

(75 minutes weekly)

Your heart will beat rapidly, you will breathe much harder, you will get warmer and it will be difficult to have a conversation

E.g. Running, riding a bike fast or on hills, hiking uphill or energetic dancing

 Activities that improve strength, balance and flexibility

(to be done on 2 days each week)

E.g. Lifting light weights, push-ups, sit-ups, step-ups, heavy gardening and stretching.

Find hobbies that get you moving

If you tend to engage in hobbies that don’t require you to move very much, look for new hobbies that will get you moving, such as gardening, walking, weight-lifting or dancing.

Avoid long periods of inactivity

Set a timer to go off at specific times throughout the day to prompt you to do ten (or more) minutes of physical activity. Any activity is better than none. You can include a variety of light, moderate and vigorous activities. E.g. a brisk walk, sit-ups, weight-lifting, gardening or housework. You can use tins of baked beans, or similar objects, for weight-lifting.

Don’t be a couch potato

Rather than spending your evenings sitting on the sofa without moving much, why not try a few gentle exercises, such as leg raises, while watching your favourite TV show.

Examples of some exercises you can do from your sofa can be found on the NHS website, and you can find lots more healthy tips, advice and recipes at heartresearch.org.uk

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