Tag: health heart tip

Healthy Tip: Heart Healthy BBQ

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

Healthy Heart Tip: Heart Healthy BBQ

Nothing quite says summer like the smell of a BBQ! This week’s healthy tip is all about how we can turn a regular not-so-healthy BBQ into a flavour packed heart healthy feast for the whole family to enjoy. We give you tips on how to increase the fibre and reduce the fat content of your usual BBQ spread.

Sizzling skewers

Skewers are great for BBQ’s, and you can fill them with a rainbow of vegetables to help you hit your five-a-day and add some heart-healthy fibre to your meal.

Peppers, courgette, onion, and tomatoes work well together. The key is to cut your veggies into similar size chunks and if you’re using wooden skewers make sure you soak them before grilling so they don’t burn.

Choose fish and chicken

When thinking about a BBQ, burgers and sausages usually spring to mind and while these are fine to eat in moderation, there are heart-healthier options to choose.

Try grilling salmon wrapped in foil with some lemon for an omega-3 rich lean protein source to pair with your skewers. If you still fancy sausages, choose lean chicken varieties which contain less saturated fat.

Add a jacket spud

Jacket potatoes are the perfect BBQ accompaniment as you can cook them in advance and then wrap them in foil to pop on the BBQ to warm up.

They pair perfectly with veggie skewers and salmon to create a balanced heart-healthy delicious BBQ meal to enjoy in the garden.

To help keep your heart healthy, why not try out some of our healthy recipes from our website: https://heartresearch.org.uk/heart-research-uk-recipes-2/.

Heathy Heart Tip: Dry January

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

Dry January

This month is Dry January, when lots of people around the UK stop drinking alcohol for the month and try to address the effects of overindulgence during the festive season. If you have not yet joined in, it is not too late!

Drinking too much alcohol can increase your risk of high blood pressure, some types of cancer, weight gain, type 2 diabetes, heart disease and other long-term conditions. Whether you are taking part in Dry January or not, Heart Research UK wants to help you manage your drinking habits for a healthier you in 2021.

Understand alcohol units
Alcohol content varies between different types of drink and different brands of similar drinks. Check the labels so you know exactly how many units are in each serving of your chosen tipple. Go online to find easy-to-use unit calculators to help you track your intake over the week and compare drinks. Alcohol units | Alcohol Change UK 

How much can I safely drink?
For men and women, the maximum recommended alcohol units each week is 14, spread over 3 or more days. If you are pregnant it is recommended that you do not drink alcohol at all. Drinkaware provide assessment tools that you can use to track the amount you are drinking: https://www.drinkaware.co.uk/tools

Stay on track
Try to keep yourself on track by regularly reminding yourself of the health and financial benefits of cutting down on drinking. Avoid temptation by removing alcohol from your home or hiding it away. Even if you are not seeing friends and family in person, you can connect with people online who are also trying to cut down or quit drinking to provide support and motivation. By telling other people about your intention to control your drinking, you are more likely to stick to it.

Manage your drinking during the pandemic
Many people have increased the amount of alcohol they consume at home during lockdown and it may sometimes feel that there is little else to do. Instead of drinking, focus on positive activities, such as setting physical activity goals or learning a new skill.

Alternatives to Alcohol
Develop your taste for alcohol free alternatives, such as reduced calorie soft drinks and squash, herbal teas or water with slices of lemon, lime, mint leaves and ice. Try making your own mocktails or mix things up with some sparkling water or tonic water as an alternative to alcoholic bubbles and garnish with chunks of fresh fruit to add colour.

Reward yourself for your success
Decide on a reward that will motivate you to achieve your goal and keep reminding yourself about it whenever you are tempted to have a drink. Avoid using alcohol as a reward.

Getting help when needed
If you are consuming more than 14 units a week, take steps to address it. You can get support by visiting: https://www.nhs.uk/live-well/alcohol-support/