Tag: healthy breakfast

Healthy Heart Tip: Healthy Bank Holiday

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

Healthy Heart Tip: Healthy Bank Holiday

Breakfast

  • Always start the day with a good breakfast as this sets the tone for the day and encourages you to choose healthy options at other mealtimes. Consuming a breakfast rich in protein will help keep you fuller for longer and a portion of wholegrain carbohydrate will give you the energy you need to power your morning. Why not try scrambled egg and avocado on wholegrain toast or fresh fruit with low-fat yoghurt and low-sugar granola?

Choose healthier drinks

  • Consuming too much alcohol can have a negative impact on your heart, but the good news is there are so many healthier and delicious, alcohol-free drinks available nowadays. A simple soda water with fresh lemon is delightful, or you could try a gut-loving kombucha or simply choose alcohol free versions of the alcoholic beverages you usually consume. These drinks generally contain fewer calories than normal soft drinks and alcoholic tipples and won’t leave you with a fuzzy head the following day.

Drop the guilt

  • Bank holidays are usually a time when families and friends meet up to enjoy some quality time together. Often this includes an abundance of less healthy food and drink options to tempt us. Avoid over-indulging, by giving yourself permission to enjoy a moderate amount of food and drinks that are higher in sugar, salt, fat or alcohol, and enjoy it without feeling guilty. If you are planning a BBQ this weekend, you might want to check out our Healthy Tip on BBQs.

For more tips on how to stay healthy, sign up for our weekly healthy tips at www.heartresearch.org.uk/healthy-tips.

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

Or have a look through our Healthy Heart cookbook filled with recipes from top chefs, celebrities and food bloggers:

https://heartresearch.org.uk/heart-research-uk-cookbook/.

Heart Research UK Healthy tip – Healthy breakfast

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

A survey by Action on Salt has found that second to bread, bacon is one of the biggest contributors of salt to the UK diet, with many brands containing at least as much salt as seawater!

Too much salt in your diet can cause your body to hold onto more water which puts pressure on your heart and arteries by increasing your blood volume. This weekend, why not start the day in a heart-healthy way?

Here are a few tips below for doing just that:



Reduce Processed Meats

Try swapping processed meats like bacon, for healthy protein sources such as oily fish (salmon, pilchards, mackerel) or eggs. When it comes to salt, try to avoid ‘canned in brine’ and ‘smoked’ options and instead opt for grilled or baked fish and add your own choice of salt-free flavouring.

Crushed black pepper, chopped tomatoes, lemon, herbs, or even turmeric can all add extra flavour to your meal, without the added salt.

Swap out Breads

Moderately processed foods such as wholegrain bread can be eaten in moderation, but there are other options if your goal is to reduce your salt intake. Why not try serving a poached egg on a baked Portobello mushroom instead of bread, or cook up a naked veggie burger or burrito?

For added taste, crisp up your vegetables with a light spray of rapeseed oil, and add a little paprika and black pepper. Wilted spinach, vine tomatoes, grilled peppers and chia seeds will also add colour and flavour to your meal.

Maximise your Fruit and Vegetables

Vegetables and fruits are a great source of nutrients and contain little-to-no salt whilst ‘bulking up’ your meal.

Smoothies are also a great way to get one of your ‘5-a-day’ and they can be really filling and yummy too. Be sure to stick to no more than 150ml per day to maintain healthy daily sugar levels as it can be easy to consume lots in one go when fruit is blended.

As an alternative breakfast why not try our Banana Breakfast Smoothie recipe or try adding a handful of fresh fruit to your morning porridge?