Heart Research UK Healthy Heart Tip, written by the Health Promotion and Education Team at Heart Research UK
Healthy Heart Tip: The Power of Gardening
It is National Gardening Day on 14th April in the UK and as the weather starts to (slowly!) warm up, it is a great time to get outside. Gardening is associated with many health benefits including improved physical, mental and social wellbeing.
Mowing the lawn, digging, weeding and other gardening tasks can help us stay active and hit our weekly exercise goal and simply spending more time outdoors has been shown to improve sleep. If you don’t have a garden, or outdoor space, you can still reap many of the benefits by planting in pots on windowsills or joining a local gardening group near you.
Read on for our top tips to get started and ideas of what to grow:
Getting started
Whether you are growing indoors or outdoors, a thriving plant starts with good soil. The surest way to make sure your plants get off to a good start is to buy a bag of compost and use this to start your seedlings; once they are well-established you can re-plant them into regular soil in your garden.
To save money on buying little pots, you can start your seedlings in clean yoghurt pots or any other containers you can save from your kitchen, just poke something sharp through the bottom to allow for some drainage.
Grow heart-healthy herbs
Eating too much salt can contribute to increased blood pressure, using herbs in cooking is a great way to add flavour without adding salt. Herbs are one of the easiest things to grow and great for beginners to try. They are a great choice for indoor growing as they do well in pots on a sunny windowsill.
If you’re planting them outdoors, choose the sunniest spot you can find. Chives, mint, basil, parsley, and thyme are just a few that are easy to care for. You can either grow from seeds or buy the small plants from the supermarket and re-pot them.
Involve the whole family
Gardening is a hobby for all ages, and it’s a nice activity to do with children. Children love to see flowers grow and growing vegetables together can be a great way to encourage them to try them, which is especially helpful if you have a picky eater.
It is also a great way to introduce a little responsibility in the form of caring for something else, let children choose what flowers and vegetables they want to grow and watch the sense of joy they get from seeing the fruits of their labour.
Strachan House Care Home resident, Bill Lathe had dreamed of being able to garden again so staffed teamed up with a local boy Struan Dow who helped Bill out with his wish to make it come true.
Bill has lived at Strachan House for several years and is oved by staff and residents alike. Staff and Struan were delighted to be a part of making his dream come true, as they knew how much it meant to him and they all wanted to be there to see the smile on Bills face.
Staff first found out about Bills wish through their active activities program. Mandy, Head of Activities, said “Bill has always had a love of gardening and when we were a contacted about a local boy Struan needing to complete his JASS project it made sense to pair the two up by surprising Bill.”
JASS is the junior programme for the Duke of Edinburgh awards and Struan needed to undertake his silver award. This meant he was tasked with having to complete a 12 hour project. A student in class 6HD at Erskine Stewart Melville School, meant that Struan gave up his Easter break to work on the project.
He said: “When I heard of Bill’s wish I knew I could combine my project with his wish, so I decided to spring into action and build Bill an accessible herb garden box and present it to him within the gardens at Strachan House.
“I was so happy to see Bill’s face and was so happy to be part of something special for him. To know that my herb box will be appreciated and go to good use is awesome!”
Mandy Head of Activities added “What and amazing young lad Struan is and he should be proud of his hard work. Bill is over the moon!”
In response to this wonderful surprise, Bill said: “I was overwhelmed. It is such an amazing feeling to know that the youngsters still look out for us and care so much.
“I’m really grateful to Struan and the team for making my wish come true. I can’t wait to get planting my herbs for the use in the kitchen”
Gordon Philp, General Manager at the home, said: “We want everyone we care for to know how important they are to us here at Strachan House. It was so nice to see how happy Bill was and the staff loved being a part of this as well.”
Strachan House care home is run by Barchester Healthcare, one of the UK’s largest care providers, which is committed to delivering personalised care across its care homes and hospitals.
Strachan House provides residential care, nursing care and dementia care for 83 residents from respite care to long term stays.
To help you find the right spring flowers to suit you, MyJobQuote’s gardening expert, Fiona Jenkins, has compiled a list of the 10 most beautiful spring-flowering plants:
Snowdrops (Galanthus spp.)
Snowdrops are one of the earliest blooming spring flowers. Sometimes, they can even bloom as early as January. There are many species of Snowdrops and they range in sizes and shapes. Snowdrops clump up over time, so it’s easy to dig them up when needed. From there, you can then divide and replant them to form a much bigger display. These flowers most commonly bloom during the months of January through to March.
Crocus (Crocus tommasinianus)
Crocuses are some of the most beautiful spring plants. These gorgeous flowers provide masses of pollen for early bumblebees. Most varieties of Crocus are purple. However, they can also come in white and yellow varieties as well. These flowers are best planted in autumn and grow best in moist, well-drained soil with full sun. These flowers most commonly bloom during the months of February through to April.
Daffodils (Narcissus spp.)
Spring just wouldn’t be spring without daffodils! These are very happy flowers that can bloom in even the most harsh of conditions and can help to provide a splash of bright colour to your garden when there is not much else in flower.
Although yellow daffodils are the most common and well-known, you can also get other varieties of daffodil in shades of pink and white.
If you enjoy the sight of daffodils, you can plant a range of early and late flowering daffodils so you can enjoy them for longer. These flowers most commonly bloom during the months of February through to May.
Hyacinth (Hyacinthus)
Hyacinths are seen as looking quite old fashioned. However, these traditional-looking flowers look great in pots displays. They are extremely fragrant, so offer some gorgeous scents to your garden.
Plus, they come in a range of colours including pink, purple, and white. This allows you to create some gorgeous blasts of colour throughout your garden space. These flowers require full sun and moist but well-drained soil. These flowers most commonly bloom during the months of March through to April.
Tulips (Tulipa spp.)
Tulips are one of the most popular spring-flowering plants. They come in a wide ranges of shapes, sizes and colours. If you want to create a cheerful display in your garden, you can choose a range of brightly coloured blooms.
Alternatively, go for white, purple and maroon shades to create a more dramatic aesthetic. Tulips grow best when planted in full sun and in moist but well-drained soil. These flowers most commonly bloom during the months of April through to May.
Forget-Me-Nots (Myosotis sylvatica)
Forget-me-nots are wonderfully cheery blooms with low-growing blue flowers. They work well when paired with various other spring flowers.
Forget-me-nots are perfect for ongoing gardens as they self-seed. However, they can start to look a bit untidy after flowering. With this in mind, it’s best to pull them out at this stage and plant something else in their place instead.
Forget-me-nots enjoy partial shade and moist but well-drained soil. These flowers most commonly bloom during the months of April through to June.
Snake’s Head Fritillary
Snake’s head fritillary plants are part of the lily family. They feature unique and beautiful chequerboard patterns and come in various shades of pink and mauve. You can also get white varieties, however, these are less common. Snakes head fritillaries enjoy moist soil with partial shade.
These flowers most commonly bloom during the months of March through to April.
Reticulate Iris (Iris reticulata)
Reticulate Iris plants are beautiful, delicate spring flowering plants with fragrant purple flowers featuring yellow markings. They tend to grow quite short so work very well in pots or in smaller displays.
They also grow best in pots and make a fantastic addition to things like table centrepieces and windowsill displays. These flowers most commonly bloom during the months of January through to April.
Foxgloves (Digitalis)
Foxgloves are beautiful unique spring flowers with purple/pink tubular flowers featuring gorgeous spots on the inside. You can also get white and orange varieties of foxgloves, however, these are less common.
Foxgloves enjoy moist but well-drained soil and can survive in conditions from sun to shade. Biennial varieties self-seed readily. These flowers most commonly bloom during the months of May through to June.
Alliums (Allium spp.)
Alliums are beautiful spring-flowering plants with gorgeous globe-shaped flowers. They are a favourite flower amongst bees and also make excellent cut flowers. They look particularly beautiful in both fresh and dried cut flower arrangements.
These flowers enjoy full sun and well-drained soil. They look best when grown with other foliage plants as other plants can hide their unsightly foliage. These flowers most commonly bloom during the months of May through to June.
Water-smart gardening tips plant seeds for Spring inspiration
WATER experts are calling on the public to get into the garden this spring to make every drop count of Scotland’s most precious natural resource.
With garden sprinklers using around 15 litres of water per minute, alternative water-cautious methods will ensure the resource is protected and waste reduced.
Not only that, small and cost-effective interventions can play an important role in slowing the speed that water run-off hits our drainage systems and streets, helping to reduce potential flooding risks.
A series of cost effective, simple tips have been produced by Scottish Water to help the country’s gardeners make an impact – and are perfect for trying out with the whole family this Spring:
1. Install a water butt
A useful way to harvest rainwater, to save it for a sunny day, is to create a water tank. Buying and fitting a water butt is easy, but there are all sorts of hacks to reuse household items. Maybe using an old watering can, or a bin – there’s a host of creative videos online that are simple and free to do. It’s a great way to highlight to youngsters how much water a garden uses while also catching water to give plants a drink in dry spells.
2. Creative upcycle
From budget planters to making DIY garden pots, there is something for all the family to get involved in while giving a new purpose to unused or unloved material. For example, turning an old sandbox into a garden bed or getting handy with odd bits of wood to build and decorate a box – great ways to add colour to the smallest of spaces. And the perfect solution to absorbing water in heavy downpours, reducing surface water run-off which can contribute to flooding. It all helps!
3. Learn to love your lawn
Let your lawn get back to nature. Letting it grow a little longer is great for bees and bugs. Summer dry spells can mean your lawn becomes parched – but that’s natural too and you’ll be amazed at how it can bounce back with the next rainfall. Delivering water to your taps – whether in the garden and in the house – uses loads of energy, so only using the water you need can reduce our collective carbon footprints.
4. Water wise plants
Plants and trees play an important role helping to intercept rain before it hits the ground. Large leafy plants, shrubs and trees scattered throughout your garden will absorb groundwater through their roots and catch some water on their leaves. They’ll also help to shelter exposed ground, saving it from damage caused by intense rainfall.
5. Create a raingarden
Creating a natural ‘raingarden’ within your plot can help gardens cope during heavy rain and can be a much-needed haven for nature. They can also help reduce water flowing off paved areas quickly in heavy rain onto roads and into the sewer system and help reduce flooding downstream.
Rain gardens can be created simply, by digging down to create a dip at the lowest part of your garden, to help water drain into it. Plant the space with plants that like wet conditions but can also cope with period of dry weather.
Gravel paths, permeable driveways and real lawns all help drain heavy rainfall which is all too familiar as the climate changes. If you must pave over part of your garden, then draining it through a raingarden helps to minimise rainwater run-off, helping nature and adding a welcome pop of colour to your garden.
6. Home composting
Composting is an inexpensive, natural process that transforms kitchen and garden waste into valuable and nutritious food for your garden.
Starting this spring will save you money, resources and help improve your soil – while acting as a fun family project. Many councils can supply a compost bin, or you can cheaply make your own out of pallets or odd bits of wood.
Did you know the water you’ve already used to wash yourself, clothes and dishes is called ‘grey water’? And this grey water can be reused to water your plants or lawn – a bit of soapy washing up water will do your plants no harm.
Ladybirds and other wildlife flourish in gardens which can be used to help tackle climate change. Scottish Water is offering top tips to anyone with outdoor space on simple steps they can take to help reduce drought risks and to help prevent flooding
Top tips: Pop a few pot plants near your kitchen door, take your used washing up water to top up the plants when they need it. Just remember to let the water cool and water from the roots not the leaves. Avoid using greywater on edible plants.
8. Garden games
A fun way to encourage youngsters to think about the cycle of water from cloud to life is through different planting experiments. Why not identify an area where water naturally gathers during rainy days and plant vegetation that will thrive in that sort of soil, and do the opposite with a dry area? Lavender is a cheap plant that loves dry soil, smells great and attracts bees. Likewise the beautiful Himalayan blue poppy thrives in damp ground, helping reduce flooding.
9. Real vs Artificial grass
Despite the increase in artificial grass over the last decade, nothing beats the real thing for water efficiency. And it can often be a much cheaper option.
Get the family together to level the lawn, distribute lawn seeds and watch it grow. This could make for an exciting holiday project.
Artificial grass is essentially plastic, so it releases microplastics into the environment.
For soaking up water in damp ground, the Himalayan blue poppy. is ideal. This is Meconopsis ‘Slieve Donard’
Scottish Water is providing tips to help the public tackle climate change in their gardens – not matter how large or small. Dawn Lochhead, Flood Risk Manager, is an expert in water smart gardening. She has shared 10 tips, including plants that will help prevent flooding by retaining water during times of heavy rain
A real lawn supports wildlife rather than harming it. If your only option just now is artificial, could you install a rain garden to manage rainwater runoff from hard surfaces.
Something as simple as a raised bed or planter boxes; easy to create, maintain and add colour.
10. Show off your work and encourage others to do the same
By encouraging everyone to consider small changes to their lifestyles, people can save water, save money and help reduce our collective emissions – so make sure to show off your water smart gardening with friends, in person and online. And remember, your actions can affect others down-stream, so be a good neighbour and do your bit to reduce flooding.
Dawn Lochhead, Scottish Water’s Flood Risk Manager, in the garden of her Midlothian home with son Harris and pet dog, Rex. Dawn is an expert on how gardens can be optimised to make optimal use of water and help prevent flooding during rainy weather and to reduce water use during potential drought periods.
These pics go with Scottish Waters 10 top tips for effectie water use in gardens.
Dawn Lochhead, Flood Risk Manager at Scottish Water, is also a keen gardener who has implemented many of these tips in her own family garden in Midlothian. She said: “Water is precious resource, and we all need to look after it.
“I’m sure most of us think it rains a lot in Scotland – and that is true – but our weather is changing due to climate change, leading to us to a mix of longer dry spells and much heavier downpours which can lead to flash flooding.
“Modern life means we’ve changed our green spaces substantially. Being water-smart in our homes and gardens is an easy thing we can all do to help redress the balance, help nature thrive and reduce flood risk for ourselves and our neighbours.
“Thinking about drainage and the use of permeable materials in our gardens is the first step, allowing water to be absorbed and dissipate naturally. Plus capturing rainwater to use in the garden helps during dry spells.
“Planting a lawn, shrubs, flowers, creating a raingarden not only look great, they attract wildlife and are a true investment in everyone’s future. If everyone did a few small things in their gardens this Spring, collectively we’d make a big difference.”
We are excited to announce the launch of our Permaculture Course, taking place at ELREC plot in Lauriston Farm as part of our Communities’ Reduce Reuse & Recycle project.
This course is open to everyone who is interested in learning about gardening and sustainable land management practices.
Our course offers a comprehensive curriculum that covers a range of topics such as soil building, sowing seeds, compost making, beneficial insects, pest management, and much more. By taking our Permaculture Course, you will gain a deeper understanding of how to live more sustainably, reduce your ecological footprint, and contribute positively to the local and global ecosystem.
This is an excellent opportunity to participate in a transformative and enriching experience that empowers individuals to create meaningful and positive change in their lives and communities.
The best part? The course is completely FREE, although donations are welcomed to support our work. To book your spot, please email cfc@elrec.org.uk.
Dobbies, the UK’s leading garden centre, is partnering with BBC Radio 2 by handing out 3,000 free packets of seeds across little dobbies’ Stockbridge and the garden centres in Edinburgh and Livingston from today (Monday 27 March) to encourage residents to brighten up their green spaces this spring. There will be a total of 75,000 seed packets given out across the UK.
It’s part of the BBC’s Let It Grow initiative, to inspire new growers, both young and old, to discover the joy of planting and growing, and encourage them to turn grey spaces into wild and colourful places to help support British wildlife.
Dobbies is proud to support the initiative, while also educating on sustainable gardening methods and championing pollinator-friendly seeds.
Designed for all ages and gardening abilities, Dobbies invites novice gardeners and experts alike to head along to their nearest store and collect a free packet of seeds to sow this spring.
Spring is a great time in the horticultural diary to get into gardening and a good opportunity to plant beautiful bright blooms for the season ahead. Customers can pick up either Calendula, Borage or Nasturtium seeds at their local store which are perfect for a seasonal garden refresh.
Dobbies’ Horticultural Director, Marcus Eyles, said: “We’re delighted to be supporting this fantastic initiative by the BBC. Spring is a great time of year to get gardening and we’re excited to see the nation’s gardens bloom and the wildlife flourish with our free seeds.
Marcus also shares his top tips for sowing these seeds: “Calendula, Borage and Nasturtium are fuss-free plants that are easy to sow and care for and great for injecting some colour to your garden. As we approach the warmer months and the sun heats the ground, it couldn’t be a better time to sow these seeds.
“At Dobbies, we recommend sowing your seeds inside, under a cover or in a greenhouse to maximise the success of germination. Once the seeds have grown to be bushy young plants, and the frosts have finished, then they are ready to be planted into your outdoor pots or borders.”
Thompson & Morgan are supplying the seeds in partnership with Dobbies and customers are encouraged to visit little dobbies’ Stockbridge concept store and garden centres in Edinburgh and Livingston to collect a free packet.
Seeds will be available on a first come, first served basis, from Monday 27 March to Sunday 28 May, while stocks last, from the customer services desk (Dobbies) or till point (little dobbies).
Did you know that we have regular volunteering sessions?
We have a wonderful community of people from all walks of life who gather in the garden to help us maintain its beauty and help with seasonal gardening tasks.
Whether you’re an avid gardener or a complete beginner we would love to have you!
We have an employed gardener on site if you’d like to learn specific things and advance your skills, or if you just need a helping hand to gain some confidence.
For more information check out of website and email us with your interest to arrange an introductory visit.
Back by popular demand, Dobbies, the UK’s leading garden centre, has launched its 2023 Helping Your Community Grow campaign across Edinburgh and the Lothians. Designed to enhance communities local to its stores, this initiative will see community groups receive gardening product, support and expertise from the Dobbies’ team.
Helping Your Community Grow has sustainability at its core and encourages people across the country to care for, nurture and protect their green spaces and urban communities.
Both the Stockbridge little dobbies and Edinburgh Dobbies store are calling on local groups across Edinburgh and the Lothians that want to help their community space thrive in a sustainable way to get in touch.
Whether it’s a school allotment project that allows kids to learn about the health and environmental benefits of growing fruit and vegetables; a community garden or space, looking to bring the outside in; or a charity looking to create a sensory garden to encourage everyone outdoors, Dobbies wants to positively impact communities through its love of gardening.
This year, Dobbies will offer advice, gardening products and tools to a community group to help them transform their space.
Graeme Jenkins, CEO of Dobbies said: “Community is at the heart of what we do and we’re proud of our Helping Your Community Grow campaign. Entries are now open for this year and we’re especially interested in hearing from projects across Edinburgh and the Lothians with sustainability at their core.
“Riding for the Disabled Association in Glasgow is just one of the many projects we supported in 2022 and highlights the diversity of the projects we aim to collaborate with.”
Lynda McKeeman, Yard Manager at Riding for the Disabled Association Glasgow, was thankful for the support. She said: “Dobbies’ support and funding allowed us to create a bright and fragrant sensory trail through the woodland area and out into the pond circuit which has been great for stimulating the senses of the riders and horses.
“We support over 80 people with disabilities and give them the opportunity to learn to ride or spend time with a horse. Our youngest participant is just 2 years old, and our most senior is in their 70s. Many of our attendees have physical disabilities, psychological problems or just need a confidence boost, and horsemanship is a great way to help rehabilitate them.”
Taking part couldn’t be easier and applications are now open.
Eligible groups must be located within 20 miles of Dobbies’ Edinburgh or Livingston stores or five miles of little dobbies Stockbridge. A shortlist of community groups for each store will be made and Dobbies will call on members of the public to vote for their favourite project.
Based on the public vote, there will be one winner per store, with the project receiving the most votes securing the national winner title. They will receive additional funding and support.
In addition to Helping Your Community Grow, there will be further opportunities for community groups looking for support, with small grants available from their nearest Dobbies or little dobbies.
Free sustainable Little Seedlings session for kids
On Sunday 5 March, Dobbies, the UK’s leading garden centre, will host a free session for its Little Seedlings Club in its Edinburgh store. Children aged 4 to 10 will learn how to grow Sunflowers, to inject some sunshine into gardens this spring.
Dobbies’ Little Seedlings Club offers exciting educational activities that give children a greater appreciation for the nature, plants, and wildlife around them. March is a great time to get the gardening gloves on and start sowing seeds to help brighten your outside space.
Dobbies’ Super Sunflowers workshop will cover the history of these striking blooms which can grow up to 10 feet tall, what they represent, their influence on art, and their significance for our gardens and wildlife. Dobbies’ horticultural experts will educate the children in Edinburgh on how to successfully sow and plant a Sunflower seed, alongside top care tips.
Children will also learn about how Sunflowers can survive in space, how edible Sunflowers can be enjoyed in recipes, and the nutritional value, vitamins and minerals that come from this wonderful plant. Attendees in Edinburgh will also get to taste test Sunflower seeds.
Sarah Murray, Dobbies’ Partnership and Events Manager said: “Our Little Seedling Club is really popular as we strive to inspire and encourage young people and families in Edinburgh to enjoy gardening, no matter the space they have.
“Sunflowers are fantastic for city, coastal and cottage gardens, ideal for beds, borders and pots, making them great for all. We’ll be encouraging our club members to measure their Sunflowers as they grow and keep their fellow Little Seedlings updated each month!”
Advance booking is required to secure a free spot at Dobbies’ March Little Seedlings Club session.
For more information on how children can participate visit, events.dobbies.com
Houseplants are the new bouquets according to a recent survey by Dobbies Garden Centres, in which 24% of Edinburgh residents said they preferred to receive houseplants rather than cut flowers because they last longer.
A further 31% of Brits said they would happily give a houseplant as a gift.
Houseplants are the ultimate sustainable gift, especially for Valentine’s Day, where a long-lasting houseplant acts as a reminder to your loved ones for years to come.
Dobbies’ Edinburgh and little dobbies’ Stockbridge stores have a wide range of cost-effective houseplants are the perfect way to show your appreciation for your partner with a gift that will last. With a multitude of positive effects, houseplants have air-purifying benefits, and can enhance your home, as well as your wellbeing.
From the green-fingered plant parent to the novice gardener, Dobbies has a houseplant to make everyone feel good. Follow Dobbies’ Senior Houseplant Buyer Claire Bishop’s top tips on ensuring your gift will grow to its fullest potential:
“Houseplants make a beautiful addition to any space with their greenery and colour.
“If you are in search of a romantic but low-maintenance plant, Phalaenopsis will make an impression. These are one of the most popular houseplants, and flowering houseplants are a key trend for 2023. They make a wonderful present for anyone, coming in a range of colours as well as being easy to care for. Place them in bright, centrally heated room (but out of direct summer sun) and watch them bloom!
“Our limited edition Anthurium Clarinervium is ideal if you prefer a tropical look, with its stunning deep green leaves overlain with decorative white. Native to southern Mexico, this rare houseplant loves humidity and would find itself at home in a shower room or steamy kitchen. Ensure its soil is damp but not over-saturated by misting regularly.
“Aglaonema’s stunning variegated leaves and variations of colours lend a pop of colour to any home, guaranteeing your loved one will be thrilled to receive this patterned beauty. This houseplant loves a warm, consistent temperature so keep away from any cold air drafts. In lower light areas, aim to periodically rotate your plant for even growth.”
Visit in store or online at www.dobbies.com to explore Dobbies range of houseplants and Valentine’s gifting ideas, with plenty of styles and sizes to suit every budget and space.
For top tips on caring for houseplants, listen to Claire’s advice on the Positively Plants podcast www.dobbies.com/podcasts
We are excited to announce the launch of our Permaculture Course, taking place at ELREC plot in Lauriston Farm as part of our 
Our course offers a comprehensive curriculum that covers a range of topics such as soil building, sowing seeds, compost making, beneficial insects, pest management, and much more. By taking our Permaculture Course, you will gain a deeper understanding of how to live more sustainably, reduce your ecological footprint, and contribute positively to the local and global ecosystem.
This is an excellent opportunity to participate in a transformative and enriching experience that empowers individuals to create meaningful and positive change in their lives and communities.
The best part? The course is completely FREE, although donations are welcomed to support our work. To book your spot, please email cfc@elrec.org.uk.
Check out the course timetable here 
