Tag: Health and wellbeing

Tribe becomes first boutique fitness chain to create a fever-free zone with pioneering technology

Adoption of Fever Free Zone (FFZ) will instil confidence as well as support business continuity and the avoidance of further closures

Fitness centres across Scotland have been amongst some of the worst affected as a result of lockdown restrictions

Temperature checks on entry, activating a six-hour pass will inspire confidence and afford both customers and staff, a safer environment for activity

Boutique fitness chain, Tribe has become the first wellness business in Scotland to adopt a pioneering technology developed by Medical doctor, clinical epidemiologist and public health consultant, Dr Paul Nelson.

The early adopters will afford their customers and staff the confidence of a Fever Free Zone across their three Edinburgh studios situated in the New Town, Quartermile and Leith Walk.

Tribe MD James Wilson said: “Fever Free Zone have enabled us to adapt to the new normal. As you would expect from a wellness business, the health and wellbeing of our members and staff is paramount.

“So it was a logical and progressive step to enlist the expertise of Dr Paul Nelson to ensure all of our studios are fully equipped with Fever Free Zone during what has been the most challenging episode we’ve ever faced into.

“Our clientele are passionate about wellness and want to resume that valuable part of their daily lives as quickly as possible, but they also want reassurances that they will be perfectly safe in doing so, which is where Fever Free Zone has played a pivotal role.” 

The boutique fitness chain re-opened their studios last week after months of closure due to C19 and have received a strong positive response with many classes already fully booked. Welcoming around 22,000 unique users each year, they have also been able to bring back instructors and staff from furlough to prepare for such footfall.

Dr Paul Nelson commented, “Our technology supports responsible businesses to become gatekeepers to the economy as well as reassuring customers of a fever free space in which they can spend their time.

“The six-hour temperature checks should serve as a strong reminder that the right to enter economically vulnerable spaces and ultimately the shape of our future is tied to our individual responsibility to do what we can, not to infect others.”

Emma Fraser, Head of Operations – “I think it is not only important for the staff, but we can also portray to the clients and confidently say that we are taking all the safest precautions that we can. It is really empowering for not only the team, but for the clients as well.”

Fever Free Zone could be the missing piece for the eradication of C19. The simple integrated symptom screening membership service designed to enable businesses and customers to reduce the risk of exposure to people with Covid-19 is completely non-invasive and simple to operate.

Temperature checks on entry, activating a six-hour pass will afford shop workers and patrons a safer environment inspiring confidence and boosting economic activity. If high temperature is detected, the shopkeeper will encourage the person to go home and the app will prompt them to pass on details to the contact tracing services (if they agree), who will get in touch with the person to be sent a test.

Government guidelines should be followed at all times, such as wearing a face covering and maintaining social distancing guidelines. For more information visit: www.feverfree.zone

View the Tribe re-opening video here: https://tribe.yoga/updates/

Letters: Creating a step change in the health of the nation

Scottish charities call to cut deaths from our biggest killers

Dear Editor,

Heart disease, cancer, stroke, chronic lung disease and diabetes are responsible for around two thirds of all deaths in Scotland – around 39,000 every year – and are among the world’s biggest killers. And yet sadly deaths from these conditions are often preventable. The burden of these diseases on families and on our society cannot be underestimated.

This week, as a global campaign takes place raising awareness of the impact of these non-communicable diseases (NCDs), we have come together – representing ten of Scotland’s leading health charities – to call for action.

We believe many of these deaths and lost healthy years of life are preventable through addressing modifiable and societal risk factors. Official statistics estimate that each year around 14,000 deaths in Scotland could be prevented through public health interventions.

As a collective, we have set out a series of priorities to tackle three of the biggest risk factors that affect people today – tobacco use, alcohol consumption and unhealthy diets – to improve the health of everyone in Scotland.

Evidence shows the environment around us heavily influences whether we smoke, the amount of alcohol we drink and what we eat. The visibility of products on our high streets and the way they are marketed all contribute to Scotland having one of the lowest healthy life expectancies in Western Europe.

This is particularly true in our most deprived communities where levels of smoking, harmful alcohol use and overweight and obesity are often at their highest. Research shows us that this is in part due to the higher presence of outlets in these areas selling alcohol, tobacco and unhealthy food and drink. We must act now to ensure that the healthy choice is an easy choice for everyone in Scotland.

Covid-19 has also provided a wake-up call on these issues. We are becoming aware of possible links between smoking, alcohol intake and obesity on the severity of Covid-19 infections, highlighting the need to take action now more than ever as we continue to tackle the Covid-19 pandemic.

Scotland has been a pioneer in public health. It was the first country in the UK to ban smoking in enclosed public spaces and the first in the world to introduce a minimum unit price for alcohol.

In this week of awareness, we are calling on all political parties to place the prevention of Scotland’s biggest killers as a priority and to give a strong commitment, ahead of next year’s Scottish Parliamentary elections, to work with us to create a step change in the health of the nation.

Yours sincerely,

Alison Douglas, Chief Executive, Alcohol Focus Scotland
Shelia Duffy, Chief Executive, ASH Scotland
Lorraine Tulloch, Programme Lead, Obesity Action Scotland
Lindsay Paterson, Interim Director, SHAAP
Joseph Carter, Head of the Devolved Nations, Asthma UK and the British Lung Foundation
Dr Charmaine Griffiths, Chief Executive, British Heart Foundation
Michelle Mitchell OBE, Chief Executive, Cancer Research UK
Andrea Cail, Scotland Director, Stroke Association
Angela Mitchell, National Director, Diabetes Scotland

Schools video helps parents decide when it’s time to test

NHSGGC’s Director of Public Health has produced a helpful video for parents worried about when to get their children tested for Covid.

Dr Linda de Caestecker worked with Glasgow City Council on the video, after a dramatic rise in requests for tests for children after the schools returned in mid August.

Dr de Caestecker said: “The idea of the video is to explain in some detail the work that goes on in Public Health when a positive case is confirmed in a particular school.

“In each case a Public Health doctor will work with teachers, the headteacher of the school and the Education Department to carefully calculate who are close contacts of a case.

“There is also lots of information in the video about the symptoms to look out for and who does and does not need to be tested.

“I really do understand the anxiety that some parents may have but it’s vital we make sure the system is not overloaded. This means it’s really important to keep those testing slots for the people who really need them.

“I hope parents find the video reassuring in what are fairly uncertain times. The NHS inform website is another great source of information – www.nhsinform.scot.”

The video can be found at: www.nhsggc.org.uk/covid/schoolsvideo

Heart Research UK Healthy tip – Reducing your sugar intake

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

Reducing your sugar intake

Around 63% of adults in the UK are either overweight or obese. Excess weight gain occurs when you consume more calories (energy) than you need. Maintaining a healthy weight can reduce your risk of heart disease. Sugar provides energy and consuming too much can lead to weight gain.

In this Healthy Tip, we provide some tips for lowering your intake of sugary foods and drinks to help you achieve and maintain a healthy weight.

Check food labels

When checking food labels be aware that added sugar can be listed in a variety of ways, such as sucrose, glucose, maltose, fructose, dextrose, honey, syrup, molasses, treacle or fruit juice concentrates. The food label may also provide information on
how much sugar is contained.

High in sugar – Foods that are high in sugar contain 22.5g or more of total sugars per 100g

Low in sugar – Foods that are low in sugar contain 5g or less of total sugars per 100g

Save sugary foods and drinks for an occasional sweet treat

We all like to have a treat from time to time, but if we consume sugary foods and drinks too often, it can be a risk to our health. Sugar is added to many commonly consumed food and drink products, such as cakes, biscuits, puddings, sweets, chocolate, soft drinks and sweetened yoghurts. Try to limit the amount of these foods and drinks in your diet by eating them less often and in smaller portions.

Reduce sugar in your drinks

If you usually add sugar to hot drinks, why not cut back gradually on the amount of sugar you add, until you can cut it out altogether. Alternatively, you could opt for an artificial sweetener, however this will not help you to adjust your taste preference for less sugary drinks. Try swapping sugary soft drinks for water, sugar-free or reduced-sugar drinks. Unsweetened fruit juices and smoothies also contain sugar so try to limit your intake to no more than 150ml a day.

Reduce your sugar intake at breakfast time

Frosted, chocolate or honey-covered breakfast cereals tend to be high in sugar. Try replacing these with unsweetened wholegrain breakfast cereals. For added sweetness, you could top your breakfast cereal with fruit, such as sliced bananas or berries and this will also contribute to your 5 a day.

Switch to low-sugar desserts

For a low-sugar dessert try adding fruit to a low-fat and low-sugar yoghurt. If using tinned fruit, choose tins in juice rather than
syrup. If you cannot resist a sugary pudding, eating a smaller portion is a better option as it will contain less sugar than a regular-sized portion.

What about the sugars contained in fruit?

Fruit contains naturally occurring sugars as well as fibre, vitamins, minerals and water. In this combination fruit is generally regarded as being good for our health. Eating at least 5 portions of a variety of fruit and vegetables every day is recommended as part of a healthy balanced diet.

Are honey and brown sugar healthy options?

Although they are often marketed as healthier options, brown sugar and honey are not better for you than white sugar. These products are simply different forms of sugar and they are all high in calories. Brown sugar is the same as white sugar, with a small amount of molasses added in to give it a brown colour and a different flavour. Although honey is a natural product, it has a low nutritional value and it is also high in calories. Therefore, you should try to reduce your intake of honey and brown sugar as well as other types of sugar and syrups.

Further information

If you would like further information on weight management, you can get advice and support from the NHS: https://www.nhs.uk/live-well/healthy-weight/start-the-nhs-weight-loss-plan/

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

Community optometrists to support eye care services

Help for those with sight-threatening conditions.

Patients with chronic eye conditions will be now be able to be assessed by community optometrists as part of a new plan supported by £3 million in funding.

Due to changes in hospital services because of COVID-19 – including health, safety and physical distancing measures – there has been limited capacity to see all patients with chronic and sight-threatening conditions.

Under the new plan, the skills of community optometrists will be utilised to support hospital eye services, ensuring more patients can be seen for their appointments. 

Community optometrists are qualified to undertake this care – and the new initiative will help patients as well as supporting the existing optometry workforce. 

The Programme for Government contains a commitment to accelerate the reform of NHS eye care services.

This includes funding to support an additional 50 optometrists to train as independent prescribing optometrists, who can safely treat more patients within the community.

Health Secretary Jeane Freeman said: “As we steadily re-mobilise, we are implementing new ways of working to enable our highly skilled workforce across the whole NHS to deliver care in a safe and timely manner.

“I’m pleased that as we continue to see positive results in dealing with the virus, hospital patients with eye conditions will now be able to be reviewed by community optometrists.

“Community optometrists have worked very hard during the pandemic to embrace new ways of working, and these clinicians will now also play a key role in this initiative.

“This plan utilises the capacity within community optometry – their expertise, staffing and readily equipped practices can support the NHS both during the COVID-19 pandemic recovery, and beyond.”

Director of Royal National Institute of Blind Scotland James Adams said: “We welcome any move that ensures people receive timely eye-care examinations and treatment.  It remains as crucial as ever that eye problems are diagnosed as quickly as possible so that people don’t lose sight unnecessarily.

“As with all our health sector staff, optometrists have worked incredibly hard to maintain their vital service in very challenging conditions. RNIB Scotland has worked closely with them to assure the public that it is safe, and important, to attend appointments.”

More detail on Health Board mobilisation plans can be read online.

Eight tips to stay on track and achieve fitness goals

Writing down goals, talking to friends and family and getting enough sleep are all ways Brits can help themselves keep to their fitness goals.

The team from Trimtone, the natural clinically-proven appetite suppressant have offered eight tips to help keep Brits on track to achieve their fitness goals

Being realistic and focussing on smaller goals will make the harder long-term goals seem more achievable.

Gaining support from friends and family will also help keep accountability, as well as having people there to celebrate the successes.

A spokesperson for Trimtone said: “Achieving goals is difficult, and it’s very easy to give up after a few weeks or reward yourself and slip into bad habits again.

“Having a great support system and reminding yourself why you’re doing it will help keep you on track.”

These are Trimtone’s tips to help reach your fitness goals:

1. Write it down

Keep a regular checklist of everything you want to do, and everything you complete at the end of the day. This could be the exercises you want to do, or the foods you eat on a day. If your goal is “I want to run a marathon” write it down, then plan how you’re going to get there.

2. Keep it fresh

If you do the same thing every day it’s going to get boring, and that’s when you’re likely to slip back into your old habits. If you don’t like the exercises you’ve been doing, try something else. If you don’t like running, why not try Zumba or a HIIT class – there are so many different ways to exercise, try as many as you can until you find one you love.

3. Set small goals

Small goals, perhaps weekly or monthly, help everything seem more manageable meaning you’ll be able to keep your motivation up. It will give you a reason to celebrate the small victories and help you realise you’re one step closer to your bigger goal.

4. Eat real foods

Whatever your goal, make sure the food you eat is fresh, whole and includes minimally processed ingredients. Never starve yourself either as restrictive eating slows down your metabolism and deprivation only leads to cravings and future binges.

5. Reward yourself

Celebrate your successes by treating yourself to something you enjoy, but it’s important to celebrate in moderation. Everyone needs a “cheat meal” or two, but make sure it stays to just one meal, instead of a slippery slope back to old habits. You could always treat yourself to some new clothes, or an evening catching up with a friend.

6. Talk about it

If you talk about your goals to friends and family, it means that there’s other people to both support you – and hold you to account. Why not find a friend who also wants to reach the same goal as you, and do it together?

7. Be realistic

Unfortunately, thing don’t happen overnight and being realistic with your goals mean that they’re easier to achieve. If you set unrealistic goals, you’re more likely to lose motivation and give up halfway through. Changing lifetime habits isn’t easy, so start off slowly and makes small, gradual changes.

8. Get your beauty sleep

Sleep is restorative, meaning it’s important your body gets plenty of it to recover from the day and set you up for a new one. Shut off your phone about an hour before you hit the hay, experiment with relaxing essentials oils, or try out a few soothing yoga poses to ease you into bed.

National Care Service? Review of adult social care

Expert panel will report by January 2021

An independent review is to consider the idea of a national care service.

The review, a Programme for Government commitment, will aim to ensure Scotland provides consistently excellent support for people who use these services, as well as their carers and their families.

It will be chaired by Derek Feeley, former director general of Health and Social Care in the Scottish Government, and will report by January 2021.

Adult social care comprises a wide array of services and non-clinical support in a range of settings, involving care homes, care at home, day services, and community support for people with a range of needs.

Social care supports more than 200,000 people across Scotland – those with disabilities, older people, people with mental health problems and those with drug and alcohol problems.

The review will take into account the experiences of those supported by, and who work, in social care, as well as looking at funding, governance, administration and delivery.

The review will consider the needs, rights and preferences of people who use services, their families, and their carers.

Health Secretary Jeane Freeman said: “This will be a wide ranging review of all aspects of a service which supports and involves so many people across Scotland. I am looking forward to recommendations that help ensure high standards of service and support into the future.

“This independent review will examine how adult social care can be most effectively reformed to deliver a national approach to care and support services – and this will include consideration of a national care service.

“It will also build upon our existing commitments to improving provision – long standing issues in adult social care have been thrown into sharp relief during the pandemic, and they demand our attention.

“We owe it to those who use and work in adult social care services to acknowledge these challenges, to learn from them, and to consider carefully how we can most effective plan for the future.”

The chair of the review Derek Feeley, a former director general of Health and Social Care in the Scottish Government, is also a former Chief Executive of NHS Scotland and former Chief Executive and President of the Institute for Healthcare Improvement.

Derek Feeley said: “I am grateful to the Health Secretary for the invitation to chair this independent review and to the advisory panel for agreeing to bring their considerable expertise to our work to recommend improvements to adult social care in Scotland.

“I look forward to views of everyone involved in our social care system and, in particular, to hearing from service users about what it will take for us to better meet their needs, rights and preferences.

“We have a broad remit that touches on every part of the social care landscape; from the experience of those using and working in the system to how it should be funded and regulated. We will look at every option and opportunity to bring about the improvements that I know everyone working in the system aspires to achieve.”

The panel of experts for the review includes: Malcolm Chisholm, former Scottish Minister for Health and Community Care, Anna Dixon, chief executive of the Centre for Better Ageing, Caroline Gardner, Auditor General 2012-2020, Councillor Stuart Currie, Ian Welsh, chief executive of the Health and Social Care Alliance and Göran Henriks, Chief Executive of Learning and Innovation in Jönköping, Sweden.

The possible remit and structure of a potential national care service has not yet been set out. It could cover a range of organisational, funding and delivery options, which will be for the independent review to consider.

The review will also consider previous and ongoing work, including:

  • the programme for social care reform currently being taken forward by the Scottish Government and COSLA
  • progress with integration of health and social care in Scotland, including the outcomes of the recent review undertaken by the Scottish Government and COSLA
  • work undertaken by the Care Inspectorate to consider opportunities for improving adult social care provision
  • work undertaken by wider partners including the third sector to understand people’s experience of care and support improvement
  • scrutiny by Audit Scotland of social care and progress with integrating health and social care
  • scrutiny by the Health and Sport Committee of the Scottish Parliament of reform of social care to date and progress with integrating health and social care

Health and well-being visits to care homes to resume

Safe and phased return of visitors who improve quality of life.

Professional health and social care services which improve and enrich the wellbeing of care home residents will be able to resume visits under new guidelines.

Throughout the COVID-19 pandemic, healthcare services have continued to operate in care homes for pressing clinical reasons, however non-essential visits have been paused.

New guidance outlines how from 7 September care homes can resume face-to-face care from a wide range of health and social care professionals, including podiatrists, physiotherapists, optometrists, dentists, social workers and mental health and disability specialists. 

The guidance also makes recommendations for the safe resumption of activity in indoor communal areas – for example lounges and dining areas – as long as strict health and safety measures are in place.

The guidance recommends that enhanced visiting is only resumed in care homes where there are no active cases, have been free of COVID-19 for 28 days, and are actively participating in the care home worker testing programme. 

Care homes should update their visiting risk assessments to fully consider the safe resumption of visits by health and social care professionals, which will then be approved by the local Director of Public Health.

In addition, the guidance recommends these visits only for care homes which have sufficient PPE and hand hygiene facilities, infection prevention and control protocols, a visitor protocol and visitor log, and resident consent.

Care homes have been supporting residents to receive three outdoor visitors from no more than two households, provided their home meets strict criteria, since 10 August. 

Since 24 August providers can also safely allow one designated indoor visitor for residents within their homes, once their plans have been signed off by the relevant health board’s Director of Public Health.

Health Secretary Jeane Freeman said:

“This has been, and continues to be, a very challenging time for care home residents, their families and staff – but we are always aware that care homes are first and foremost people’s homes.

“The safe and phased resumption of visits will not only allow the residents of care homes to have access to a wide range of additional health services, but also experience more personal contact, face to face meetings and interactions which will enrich their daily lives.

“The importance of involving a wide range of professional and people in the life of the care home and the impact this has on the wellbeing of residents is well known – and many clinical health and care professionals who visit care homes have already provided support and care to residents in different ways during the COVID-19 pandemic.

“We are committed to reintroducing measures that allow residents to connect with not only with the full range of health and social care professionals, but also those who enhance and enrich the quality of life for those who live there.”

Child mental health services: Coalition calls for national crusade

The Scottish Children’s Services Coalition (SCSC), an alliance of leading independent and third sector providers of children’s services, has warned of a mental health “perfect storm” for children and young people. It has also called for a “national crusade” to tackle this.

The warning comes on the back of figures from Public Health Scotland which indicate that the number of referrals to child and adolescent mental health services (CAMHS) has dropped by a staggering 55.8 per cent between quarters January and March 2020 and April and June 2020 (from 9,017 to 3,985). 1

These range from a 66.7 per cent fall in referrals for NHS Dumfries and Galloway to 7.7 per cent in NHS Orkney (full table in Notes to Editors).

It also highlights that in June 2020, 1,136 children and young people had been waiting more than a year for treatment, up from 581 on the same point last year.2

The SCSC has warned that mental health services will face an overwhelming and unprecedented pressure due to pent-up demand created by the COVID-19 lockdown, coupled with a cut in youth support services. This could potentially lead to a “lost generation” of vulnerable children and young people who are missing out on the support they vitally need.

It has called for a “national crusade”, with the Scottish Government working closely with authorities, including the third and independent sectors, and investing significantly in mental health services. The coalition has also urged that greater awareness is made of the services on offer, especially those at a community level.

The SCSC has warned that self-isolation and social distancing have had an impact on young people struggling with issues such as anxiety and depression. It has noted that even the most resilient children are going to need additional support as they navigate this transition back into whatever is the new normal, and some will need a lot of extra support.

A  report commissioned by Young Scot, YouthLink Scotland and the Scottish Youth Parliament, called Lockdown Lowdown, found almost two-fifths of young people felt moderately or extremely concerned about their own mental wellbeing.3

A spokesperson for the SCSC commented: “These latest figures are deeply troubling and point to a ‘perfect storm’ for our young people, with increased demand coupled with cuts in services.

“While referrals have dropped during lockdown and children are not accessing support, we are storing up immense problems for the future as specialist mental health services face being overwhelmed due to greatly increased demand.

“We need a ‘national crusade’ to deliver the mental health provision our young people desperately need. The Government needs to work urgently with the relevant authorities to ensure that not only is there sufficient provision available at the local community level, but that this is clearly communicated and easily accessible for young people and their parents or carers.

“It is not just the NHS, but the third sector and other independent organisations play a key role in addressing mental health services and must receive the funding they vitally need or we face a ‘lost generation’ of vulnerable children and young people.” 

Six out of ten young people waiting over 18 weeks to be seen in Lothian

The number of children and young adults waiting over 18 weeks to be seen by a mental health professional has increased to 147 out of 247 patients seen, 59.5%, In June 2020 the latest month of statistics available.

As of June 2020 there are 2,482 young people waiting to be seen in Edinburgh and the Lothians, with a record 472 waiting for over a year, 19% of total waits.

In April to June 2020 there were 825 CAMHS referrals, with 109 rejected, making a total of 706 new referrals. This is compared to 1,659 referrals in January to March 2020, with 382 referrals rejected, making a total of 1277 new referrals.

Lothian MSP, Miles Briggs, said: “These figures reinforce the mental health crisis for young people in NHS Lothian with exceptionally long waits to be seen by a mental health professional.

“Mental Health professionals in NHS Lothian work incredibly hard to support young people who are struggling with their mental health, but services are simply not being properly resourced to meet demand.

“Lockdown, Covid-19 restrictions and failures by SNP Ministers over SQA results will all have added to stresses for young people making mental health support even more important.
“SNP Ministers have presided over our health service for over 13 years and have failed to support a generation of young people.”

1 NHS Information Services Division, Child and Adolescent Mental Health Services Waiting Times in Scotland – Full report (PDF link), 1st September, Table 5, Available at: https://beta.isdscotland.org/find-publications-and-data/conditions-and-diseases/mental-health/child-and-adolescent-mental-health-services-camhs-waiting-times/  (accessed 1st September 2020).

2 Ibid., waiting times table 1b

3  Young Scot, YouthLink Scotland and the Scottish Youth Parliament, Lockdown Lockdown – what young people in Scotland are thinking about COVID-19 (PDF), 23rd April 2020. Available at: https://www.youthlinkscotland.org/media/4486/lockdown-lowdown-final-report.pdf (accessed 11th August 2020).

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.