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?
THE UNIVERSITY of Edinburgh is being recognised as a UK leader in the drive to encourage the consumption of more fresh vegetables, after it was presented an award by Hugh Fearnley-Whittingstall.
In recognition of the commitment to a challenging pledge with stretched targets to be achieved by 2023, most notably to increase the weight of vegetables developed in recipes – the University’s catering team was rewarded with the “Peas Please – Rising Star” award and was up against other shortlisted companies including national restaurant chain Zizzi.
Announcing the win on a video ceremony on 24 June, the celebrity chef and campaigner remarked on the University of Edinburgh’s far-reaching ambitions and commitment to sourcing local and seasonal produce.
The Peas Please initiative is focused on making it easier for everyone to eat vegetables. The initiative released its latest Veg Facts 2021 report and found 18,000 premature deaths a year in the UK can been influenced by a poor diet and lack of vegetables and legumes.
The report also found 77% of adults eat fewer portions of vegetables than recommended by the UK Government’s EatWell guide.
Ian Macaulay, Director Catering, University of Edinburgh Accommodation, Catering and Events (ACE), said: “We are thrilled to receive this accolade. There have been significant challenges this past year due to Covid-19; so being shortlisted, and subsequently winning has been very rewarding.
“Through it all we’ve been working with our suppliers to source brilliant ingredients, including from some of Scotland’s best producers.
“There is still a way to go – and we are always looking to improve our catering service both by listening to our customers but also providing means for healthier living.
“Our pledge to Peas Please shows our ongoing commitment and dedication to adapt to growing needs and set new targets that underpin the University’s Good Food Policy.”
The Peas Please initiative is focused on making it easier for everyone to eat vegetables. The initiative released its latest Veg Facts 2021 report and found 18,000 premature deaths a year in the UK can been influenced by a poor diet and lack of vegetables and legumes.
The catering team are not only committed to increasing the amount of vegetables served (currently 50% of all meals are vegetarian and plant-based) but also committed to promoting vegetables in their Student Cook Schools and to make vegetables more accessible, appealing and affordable across university cafes.
Meals and products will now contain a greater proportion of vegetables, with an increase in weight from 90g to 150g.
Vegan hot meal options are also now a permanent addition to retail outlets with seasonal and local vegetables used on a rotational basis. Customers can switch potato portions for vegetables at no extra cost.
As department of the University of Edinburgh, Accommodation, Catering and Events’ main focus is the accommodation and residential welfare of more than 10,000 students, which highlights the importance of influencing eating habits in young adult life.
Heart Research UK Healthy Heart Tip, written by Dr Helen Flaherty, Head of Health Promotion at Heart Research UK
Vegetarian picnics
National Vegetarian Week: 10th to 16th May 2021
National Vegetarian Week runs from 10th to 16th May 2021, and what better time to try out a meat-free diet? A vegetarian diet can be a great way to add colour, texture and variety and it is also generally lower in saturated fat and higher in fibre, which is great news for your heart. We provide tips for getting you started with a healthy vegetarian picnic.
Meat alternatives
Meat is high in protein and finding alternatives can be challenging. There are many meat substitutes available in shops and supermarkets that can add variety to your picnic.
Some meat substitutes, such as vegetarian sausage rolls and Scotch eggs are high in fat and salt and should only be eaten in small quantities. Try swapping meat and fish for protein-rich vegetarian foods in your picnic, such as tofu, beans, pulses, unsalted nuts, seeds, eggs and reduced calorie yoghurts.
Include a variety of foods
If you do not eat a wide variety of vegetarian foods, you could miss out on essential nutrients, such as iron, calcium and vitamin B12. Try to include vegetarian foods from each of the food groups shown in the Eatwell Guide in your picnic.
Look online for healthy picnic recipes that include wholegrain foods, low-fat dairy products, unsalted nuts, seeds, beans and pulses and plenty of fruit and vegetables.
You can find recipes and information about hosting a picnic at Heart Research UK’s Big Scottish Picnic webpage: https://heartresearch.org.uk/bsp/
National charity Heart Research UK have launched their first charity cookbook, featuring 17 recipes from celebs, chefs and some of the web’s biggest food bloggers.
The e-book, which is available to download here for a suggested donation of £5, features a selection of well-balanced recipes from some of the best known faces in food and fitness, including Joe Wicks, The Hairy Bikers, Heart Research UK ambassador Sally Bee, Gennaro Contraldo, Michelin Star Chef Tom Kitchin, Masterchef winner Shelina Permaloo and many more.
Recipes range from light breakfasts and brunches, through to healthy snacks, show-stopping main meals and family favourites, and even a few desserts.
Dr Helen Flaherty, Head of Health Promotion and Education at Heart Research UK, said: “As someone who loves cooking and eating nutritionally balanced dishes, I know that healthy eating doesn’t have to be boring or expensive.
“We put together this cookbook to provide everyone, from families and first time cooks to the home-chef extraordinaire, a selection of recipes that are healthy, full of flavour and unpretentious.
“I often advise people on making dietary changes to reduce their risk of heart disease and manage their weight. A healthy, well-balanced diet contains plenty of fruit, vegetables and wholegrain foods and not too much fat, sugar or salt. By using this cookbook, we hope you will discover some delicious new recipes that will enable you to keep looking after your heart.”
The cookbook can be downloaded here, for a suggested donation of £5.
All of the money raised will support Heart Research UK’s life-saving work, funding pioneering research into the prevention, treatment and cure of heart disease.
Heart Research UK Healthy Heart Tip, written by Dr Helen Flaherty, Head of Health Promotion at Heart Research UK
Sticking to a healthy diet can be easier if you cook from scratch. Ready meals, takeaways and pre-packaged foods can be high in fat, sugar and salt. Home-cooked meals are often cheaper, tastier, healthier and better for the environment.
It may also be quicker to rustle up a home-cooked meal, than wait for a takeaway to be delivered.
Here we provide some tips to help you find and cook some healthy recipes:
Finding healthy recipes
There are lots of healthy recipe books and websites available. When looking for healthy recipes, make sure you choose a trusted source.
Our new cookbook includes plenty of delicious and healthy recipes from well-known names, such as Joe Wicks and the Hairy Bikers. The recipes have been carefully selected by our Nutritionist for their use of fresh, healthy ingredients that promote good heart health.
When looking for a healthy recipe, make sure you pay attention to the ingredients list. Avoid recipes that include a lot of fat, salt, sugar or processed meats and cheeses. Healthier recipes include:
Fruit and vegetables
Wholegrain ingredients (e.g. brown rice, brown bread or whole-wheat pasta)
Lean sources of protein (e.g. fish, chicken (without skin), beans, pulses or tofu)
Low-fat dairy products (or alternatives), such as skimmed milk, fat-free yoghurt or soya products
Choose healthy cooking methods
Find recipes that use healthier cooking methods, such as steaming, baking or grilling, rather than frying or deep-frying in oil. Avoid recipes that cook with animal fats (such as lard or butter) and coconut oil as these are high in saturated fats which can increase your risk of heart disease. Choose recipes that use plant-based oils, such as rapeseed, olive, sunflower or vegetable oils.
Adapt your favourite recipes
Eating healthily doesn’t mean giving up on all your favourite foods. Read through some of your favourite recipes and try to identify ways to make them healthier.
This could include adding extra fruit or veg, switching from white to brown rice or pasta, switching from cream to low fat yoghurt, reducing the amount of salt and sugar or switching to a healthier cooking method.
For more tips on how to improve your heart health, visit the ‘Healthy Tips’ page on our website and don’t forget to check out our new Cookbook.
As we get deeper into winter and the subsequent rise in colds, flu and likely, covid-19, more of us are hunting out ways to keep ourselves healthy.
However, research by the Fruit Juice Science Centre states that 40 per cent of people in Edinburgh are unaware that they are more likely to pick up viruses if the immune system is compromised.
So, how do we Improve our virus-fighting systems? It’s not as difficult as you might think. In fact, adding certain nutrients to your day-to-day diet could make all the difference.
Vitamin C
There’s a reason we turn to orange juice during times of sickness; new research by the Fruit Juice Science Centre has revealed that just one 150 ml glass of 100% fruit juice provides a staggering 84% of the Nutrient Reference Value (NRV – the minimum we should consume for normal health) for vitamin C. During times of illness, experts say we may need more than double the NRV – around 200 mg of vitamin C daily.
And this vitamin is essential for our immune system; it not only influences the growth and function of immune cells, it also supports the skin and gut barriers against pathogens, acts as a powerful antioxidant, and encourages mobilisation of white blood cells to sites of infection to kill off pathogens.
However, it’s not just when you’ve been struck down with the sniffles that you should consider drinking a glass of orange juice.
Thirty-one per cent of respondents quizzed in Edinburg believe wrongly that the body stores vitamin C and as long as you’ve consumed lots on one day, your body will have enough for the next day. However, this isn’t the case, and a daily supply is needed.
Dr Gill Jenkins, GP and broadcaster, explains that in the UK many of us fail to reach optimal vitamin C intakes as most people don’t eat the recommended five daily servings of fruit and vegetables. Shockingly, fewer than one third of 19-64-year olds hit their quota.
That’s why it’s a good idea to load up on fruit and veg, particularly those rich in antioxidant vitamin C such as tomatoes, red and green peppers, kiwi fruit, broccoli and potatoes. One daily serving of 100% juice can be part of this.
Vitamin D
The sunshine vitamin is in short supply during the UK’s winter months, so the UK government advises everyone considers a year-round supplement of 10 micrograms of vitamin D a day to keep bones and muscles healthy.
More recent studies have found vitamin D receptors on several types of immune cells,suggesting that it also has an immunity benefit. Added to this, low vitamin D levels in blood increase the likelihood of respiratory tract infections, so it’s essential to keep stores topped up.
Vitamin D is only found in a small number of foods which is why we rely on summer and autumn sunshine to hit our vitamin D targets. But even this isn’t foolproof given the UK’s ever-changing weather.
With nearly a fifth of adults failing to reach the minimum cut-off set by the UK Department of Health (25 nmol/litre) of vitamin D blood levels, it’s time to up our game with this essential vitamin.
As well as supplementation, include vitamin D-rich foods like oily fish, eggs, dairy products, liver, fortified foods and mushrooms.
Folate
This water-soluble B vitamin is essential for normal immunity, including antibody production and function.
It’s also vital for cell health, says Dr Jenkins, as during pregnancy, “a lack of folic acid is associated with neural tube defects (NTDs) such as spina bifida”. Need another reason to drink fruit juice? A 150 ml glass of 100% orange juice provides 16% of the NRV for folate. To increase your intake of folate even further, add whole fruit, nuts, seeds, beans, peas and green leafy vegetables to your diet.
Omega-3 fatty acids
Whilst Omega 3 fatty acids do target and reduce body inflammation[5], fewer than half (45%) of those surveyed in Edinburgh by the Fruit Juice Science Centre actually linked omega-3s with immune function. It’s recommended that we consume 140g of omega-3s-rich oily fish a week. However, the National Diet and Nutrition Survey reveals that adults aged 19-64 years eat just 56 g a week on average -with teens eating even less! Up your omega 3s intake with oily fish (including sardines, salmon and mackerel) as well as nuts and seeds such as flaxseed, chia seeds and walnuts. Try sprinkling flaxseeds over porridge for breakfast and grilling sardines on toast for lunch.
Polyphenols, prebiotics and probiotics
These all support our gut microbiota- the complex family of bacteria that lives in our digestive tract – which in turn, can play a role in our immune health. The gut is the first line of defence against pathogens and having a healthy, balanced microbiota is the cornerstone of this.
As if the vitamin C content of 100% orange juice wasn’t enough to make you consume 150 ml a day, orange juice also contains hesperidin, a type of polyphenol particularly useful in aiding vascular function with new 2020 research claiming that hesperidin could be useful in novel drugs for covid-19.
Dr Gill Jenkins explains: “Hesperidin has attracted the attention of scientists because it binds to the key proteins of the Severe Acute Respiratory Syndrome Coronavirus 2 (SARS-CoV-2) – meaning it could have anti-viral effects.”
New evidence also suggests that hesperidin has a prebiotic effect, encouraging more favourable bacteria to thrive in the gut. For optimum levels of hesperidin, drink packaged juice rather than home squeezed juice since commercial squeezing extracts more polyphenols. As well as orange juice, add high fibre and probiotic-rich fermented foods to your diet such as pickles, miso, kefir and sauerkraut.
Sweet potatoes make a tasty alternative to white potatoes and they are very versatile. Unlike white potatoes, sweet potatoes count towards your 5 a day and they are packed with vitamins and fibre to keep you healthy.
Sweet potatoes can be mashed, baked, roasted and boiled in the same way as white potatoes.
We provide some tips to help you include sweet potatoes in your meals:
For a healthy lunch, why not swap your regular baked potato for a baked sweet potato (without butter). Choose a healthy filling, such as vegetarian chilli, tuna, baked beans or cottage cheese and serve with a healthy salad.
Try switching from regular mashed potato to mashed sweet potato. Alternatively, you could make your mash with 50% white potatoes and 50% sweet potatoes. Instead of adding cream, butter or salt, try adding a splash of milk or low-fat crème fraiche and a pinch of nutmeg before mashing. Mashed sweet potato makes a great topping for shepherd’s pie or fish pie, or you can serve it alongside a roast dinner.
Ditch your deep-fat fryer and switch from chips to sweet potato wedges, baked in the oven. Cut your sweet potatoes into wedges (keep the skins on for extra fibre), toss them in a small amount of oil and add some dried herbs and/or spices, such as Cajun spice mix, cumin or paprika. Roast in the oven for 15-20 minutes. Serve with a dollop of reduced calorie crème fraiche.
A new nationwide challenge is looking for food businesses to make their recipes healthier and improve dietary health in local communities across Scotland.
The challenge – Reformul8 – run by Food and Drink Federation (FDF) Scotland, in partnership with Scotland’s 32 local authorities, is open to all small to medium sized food companies. This includes food and ingredient manufacturers, butchers, bakers, cafés and takeaways.
The businesses that take part in the challenge will receive free support to help them select a range of products to focus on and the best ways to make these healthier. This could mean increasing fibre, fruit and vegetables within foods.
Alternatively, labelling could be used to recommend cooking techniques, portion size and serving suggestions. Or fat, salt or sugars, overall calories or portion sizes could be reduced. A simple change could even be to replace a key ingredient with a healthier alternative.
Throughout the coronavirus outbreak, Scottish food businesses have worked incredibly hard to feed and to support their local communities. Now is an excellent time to promote the great work they are doing.
Each business taking part in the challenge will benefit from a range of media support from FDF Scotland to celebrate their achievements in making their products healthier and ultimately improving the health of their consumers.
Joanne Burns, Reformulation for Health Manager, FDF Scotland, said:“Health is increasingly being seen by consumers as a key reason for choosing to buy certain food products. We recently carried out research where we found that 89% of Scottish consumers have at least one health goal and are actively seeking healthier food.
“I would encourage food businesses to get involved to support your consumers to improve their dietary health. I would also ask members of the public to promote this challenge to your local food heroes.
“Now is a great time for businesses to get in touch so you can start to look at your recipes ahead of the new year when your consumers will be even more focused on eating more healthily.”
If food businesses are interested in finding out more please email:
Lovers of Italian food and culture, who have been starved of their favourite restaurants or travel because of the pandemic restrictions, are getting a chance to sample and learn about the delights of Italy – without having to leave their homes.
Two celebration events to showcase the food of Sicily – including a rare opportunity for a select group of people to take part in a live cook-a-long with one of Italy’s top chefs – have been planned as Scotland’s contribution to the World Week of Italian Cuisine.
World Week of Italian Cuisine (November 23-29), now in its fifth year, is an initiative started by the Ministry of Foreign Affairs and International Cooperation to promote the country’s high-quality cuisine around the world.
It aims to boost food and wine tourism, particularly to regions little-known outside Italy, following the spirit of Pellegrino Artusi who 130 years ago published “La scienza in cucina e l’arte di mangiar bene” [Science in the Kitchen and the Art of Eating Well] which gathered and united the regional culinary traditions of the Bel Paese.
To mark the week, the Italian Consulate General, Italian Institute of Culture in Edinburgh and the Italian Chamber of Commerce and Industry for the UK – in collaboration with Alma and Ambasciatori del Gusto – have organised events themed around how the Mediterranean diet can boost the body’s immune system.
The opening event of the week (A Sicilian Dinner) will see an invited audience of food writers and bloggers take part in a Sicilian-food themed live cookery webinar from Italy with leading chef Carlo Maria Ricci, an ambassador with the acclaimed Italian ALMA cook school in Parma (La Scuola Internazionale di Cucina Italiana) – with the menu actually being delivered to their homes to allow them to sample the exact dishes.
Giovanna Eusebi and chef Sebastian Wereski from Eusebi Deli restaurant in Glasgow and Sabrina Damiani, who runs Edinburgh-based Damiani Sicilian Fine Dining, have been recruited to make the Chef Ricci’s dishes before arranging for them to delivered to each of the writer’s home. They will be present on the webinar to answer any questions.
This event will also be screened live over the internet to allow as wide an audience as possible to watch the demonstration and pick up tips.
The closing event (Cooking in Sicily) – in partnership with Ambasciatori del Gusto (the Italian Association of Ambassadors of Taste – whose members focus on enhancing Italian food and wine heritage) will involve 30 people winning the chance to cook a specially designed menu in their own kitchens through a cookery demonstration beamed live from Sicily with leading chef Bonetta dell’Oglio (above).
The lucky home cooks will also have the chance to ask questions to Palermo-born Chef dell’Oglio who has won widespread praise for her innovative cooking which celebrates her Sicilian heritage and her passion for showcasing organic agriculture and the benefits of healthy eating. There will also be a wine pairing presentation from Mariella Caputo from Ambasciatori del Gusto.
The participants will be judged on their dishes with the winner scooping a luxury Italian food hampers from sponsors Pastificio dei Campi and Berlucchi Wines. Details of how to enter the competition will be made available on social media channels of Italian Institute of Culture in Edinburgh and Italian Chamber of Commerce in Scotland.
The event will also be screened live over the internet to allow other Italian cooking enthusiasts to watch and make the menu.
Fabio Monaco, Consul General of Italy to Scotland and Northern Ireland, said: “While the Covid-19 restrictions have upset our usual planning for the World Week of Italian Cuisine, we wanted to ensure that people still had the chance to enjoy and celebrate the amazing food of Italy.
“We think we have brought some clever thinking to overcome the challenges to bring a taste and education of Italy once more – without anyone having to leave their homes.
“While travel to Italy remains complicated for now, we hope these events will continue to inspire people to learn more of our culture and those of our wide range of different territories – and better still to plan a visit when we can do so easily.”
Projects working with young families to encourage healthy eating and good nutrition have been awarded a share of more than £600,000 of funding.
Ten initiatives around Scotland are being allocated funding by the Scottish Government, supported by Public Health Scotland, to help prevent and reduce levels of childhood obesity.
Among the initiatives are the Bump and Beyond Buddies scheme in Tayside, which aims to extend its successful peer support infant feeding programme and a pilot scheme in areas of deprivation in Lothian where 120 family workers and early learning childcare practitioners will be trained to support families in community settings in good nutrition.
The funding is part of the Scottish Government’s ambition to halve childhood obesity by 2030 and significantly reduce diet-related health inequalities.
Public Health Minister Joe FitzPatrick said: “We want children and families to have access to appropriate support to achieve as healthy a weight as possible, no matter where they live and we will continue to support local partners to develop ambitious and effective plans to prevent and reduce childhood obesity.
“We all have a responsibility to work together to help people in Scotland to achieve and maintain a healthy weight and these projects will help address inequalities in obesity between children in our wealthiest and poorest areas.
“As we set out in our 2018 Diet and Healthy Weight Delivery plan, our ambition is to halve childhood obesity by 2030 and significantly reduce diet-related health inequalities.”
NHS Lothian will trial HENRY, an evidence-based training package, with family workers and early learning childcare practitioners working across the four local authority areas.
The pilot brings together support for parenting efficacy, family emotional welbeing and behaviour change with information about nutrition, physical activity, oral health and more.
Tracy McGillivray OF NHS Lothian’s Health Promotion Service said: “The Childhood Obesity, Early Intervention and Prevention funding will allow NHS Lothian to work closely with our partners in City of Edinburgh, East Lothian, Midlothian and West Lothian.
“The project will work in areas where families are at increased risk of diet-related health inequalities.
“We will be able to provide training to community-based family support staff to have increased knowledge, skills and confidence around the promotion of eating well and ensuring consistent messaging in the importance of establishing good nutrition in the early years.”
