Tag: health tip

Heart Research UK Healthy tip – Keep hydrated!

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

14th to 20th June is Nutrition and Hydration week. Staying hydrated is important for keeping your heart and circulatory system healthy. Thirst often feels similar to hunger, so drinking plenty of fluid can prevent over-eating and weight-gain. We have some tips to help you stay hydrated.

Am I dehydrated?

Symptoms of dehydration include headaches, tiredness, irritability and difficulty concentrating. If your urine is pale and clear then you are hydrated. If your urine is more yellow, brown or dark in colour with a strong smell, you are probably not drinking enough.

How much should I drink?

Aim to drink six to eight cups or glasses of fluid every day. You may need to drink more during hot weather, or if you are doing a lot of physical activity.

What should I drink?

Water is best, but if you don’t like water, you could try herbal teas or sugar-free squash. Coffee and tea also count, but try to cut out any added sugar.

You can get water from fruit and vegetables, such as cucumber, watermelon, tomatoes, oranges and apples. Avoid drinking too much alcohol as it causes you to urinate more, which can lead to dehydration.

Heart Research UK Healthy tip – Get moving this Christmas!

After sitting down to enjoy Christmas dinner, many of us head straight to the sofa to spend the remainder of Christmas Day watching TV, playing board games, snacking or taking a nap.

It is estimated that the average person in the UK consumes two to three times their recommended calorie intake on Christmas day, so why not get off the sofa, get moving and burn off some extra calories this Christmas?

Get on your bike
In 2020, there was an increase in bicycle sales. If you own a bike, why not get out for a Christmas Day cycle and make the most of the roads being quieter than usual. If your kids got bikes for Christmas, why not join them for a cycle around your local area.

Walk the dog
Dog ownership increased in 2020. If you own a dog, try not to miss out on your usual walk on Christmas Day. If you normally do two walks, try to stick to the plan and don’t skip one of them. You could increase the distance of your walk to burn off a few extra calories on Christmas Day. 


Dance the day away
Dance floors may have been out of bounds in 2020, due to COVID-19, but don’t let this stop you from getting your groove on! Why not put on your favourite tunes and dance around the kitchen as you prepare Christmas dinner. You could put your favourite 2020 music videos on and get your household dancing in the living room after dinner.

Heart Research UK Healthy tip – Healthy lunches

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

Lunch is an important meal for providing the energy and nutrients required to get you through the afternoon. On busy days, it is easy to grab lunch on the go without thinking too much about whether it is good for you.

The key to a healthy lunch is to get a good variety of foods that will provide you with the nutrients you need to stay healthy. We have some tips for adding some heart healthy lunches to your weekly meal plan.

Plan your lunches in advance

Planning meals in advance will allow you to put a little more thought into what you are eating as well as saving you time and money. Try creating a weekly meal plan before the start of the week and shop for the ingredients you need in advance. If possible, prepare your lunch the night before or in the morning as this can stop you from filling up on less healthy foods when you feel hungry.

Keep it simple

There are some quick and simple ways to prepare a healthy lunch without spending hours in the kitchen. Try cooking large quantities of home-made soup or stews and store single portions in the freezer. Simple meals, such as baked beans on wholemeal toast or wholemeal pita stuffed with hummus and salad are also quick and easy to prepare. On busy days, you could heat up leftovers from the night before to save time. 

Stick with wholegrain

Wholegrain foods provide a good source of fibre, which is good for your heart. Try to regularly include a portion of wholegrain food in your lunches, such as brown bread, wholemeal pita, wholemeal pasta or brown rice.

Include plenty of fruit and veg

Fruit and vegetables are packed with nutrients and fibre to help keep your heart healthy. Find healthy salad or vegetable soup recipes online or in recipe books to include in your lunch plan. Finish off your lunches with a portion of fruit and a low-calorie yoghurt. 

Include lean sources of protein in your lunches

Foods that are high in protein can help you to feel full for longer and this can prevent you from snacking on less healthy foods during the day. Lean sources of protein include grilled skinless chicken or turkey, canned tuna, soybeans, tofu and low-fat dairy products.