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.”
As the temperature drops and the days become darker, it can be easy to eat more, do less and go into ‘hibernation’ mode. But being proactive about our health is key to feeling great and supporting your immune system.
The UK’s leading nutritional advisors share their expert advice, on why now, more than ever it is important to invest in yourself, as well sharing their top tips to keeping healthy, naturally:
Ben Brown, Director of the Nutritional Medicine Institute:
Healthy Lifestyle, Healthy Immune Function
“With winter we typically see an increase in viral infections from colds and flu. Vitamin D deficiency increases dramatically in winter, affecting over 40% of people in the United Kingdom and can increase susceptibility to infection. Take vitamin D through winter if your blood levels are low, or you have a risk factor such as darker skin, older age, or overweight.
Tip:Most micronutrients help support a healthy immune system so a good multivitamin and mineral is a simple, safe and cost-effective bit of health insurance.
Angela Dowden, Nutritionist:
Go to your local high street health stores for personalised advice
There’s always an uptick in respiratory infections in winter – one theory is that colder air rushing into the nasal passage weakens the local immune response there. So being as healthy as you can be going into the cooler months is going to up your chances of getting through with your health unscathed.
Tip: Keeping wearing that COVID mask as it keeps you from inhaling aerosolized germs. Make sure you cover your bases with a healthy wholesome diet including fruits, veg, whole grains, nuts, protein and some diary or plant-based equivalents. Properly trained staff in a local high street health food stores can give one-on-one advice it’s hard to get any other way.
“There is a lot of emerging research particularly relating to vitamin D and C. However, what is really heartening is that there is an acknowledgement that nutrition and specific nutrients may be able to play a key role in treatment strategies for COVID.
Tip: Whilst vitamin D and C are two key nutrients needed to support immune health, others are also important including zinc, selenium and vitamin b6; always best taken in a balanced formulation rather than as individual nutrients.
Additionally, supporting gut health is key to good immune function, therefore, I would take a probiotic which includes some of our bacteroid and lactobacillus, and increase intake of fermented foods, especially natural yoghurt.
Jamie Christie, Nutritional Biochemist:
Positive thinking leads to positive action
“Immune health often comes to mind when the colder season approaches for two reasons; there is an increased pooling of people with children back to school and seasonal increases in coughs and colds. The truth is, immune health is important all year round, as people all over the world have discovered.”
Tip: Remember that immune health is not governed by one or two simple switches rather a combination of factors which might include stress, diet, exercise, genetic predispositions, exposure to allergens, infections or environmental irritants for example.
Positive thinking leads to positive action. We are living in hard and unusual times. Keep buying good food, getting out in fresh air and supplementing with vitamin D, as has been recommended by government (10 micrograms a day).
Jayney Goddard,President of The Complementary Medical Association:
Go plant-based, exercise and practise good sleep hygiene
“I always tell my patients “The choices you make today, predict your health tomorrow – choose well.”
Tip: I support the people; I look after them by teaching them how to harness the power of optimal nutrition by eating plant-based whole food diet. I also help them to take appropriate amounts of exercise, practise good sleep hygiene and manage their reactivity and stress response, with approaches including “The Relaxation Response”; pioneered by Dr Herbert Benso.
For more expert advice or to learn more about how you can support your health and wellbeing this Autumn, visit: https://healthydoesit.org/
Heart Research UK Healthy Heart Tip, written by Dr Helen Flaherty, Head of Health Promotion at Heart Research UK
National Cholesterol Month: The benefits of eating oats
October is National Cholesterol Month. Cholesterol is a fatty substance which is needed in the cells of your body. Too much cholesterol in your blood can lead to a build-up in your arteries, which increases your risk of having a heart attack.
Eating a healthy, well-balanced diet that is low in saturated fat and high in fibre is a good way to keep your cholesterol healthy. Oats contain a type of soluble fibre known as beta-glucan, which can help to lower your cholesterol. In this healthy heart tip, we provide some ideas for increasing your consumption of oats.
Start your day with a warm bowl of porridge
As the weather gets cooler, you could start your day with a comforting bowl of warm porridge. Rather than adding sugar, honey, jam or syrup to your porridge, you could try adding fruit, such as berries, chopped apple or sliced banana and a sprinkling of chopped nuts, seeds or cinnamon.
Save time in the mornings by preparing an oaty breakfast the night before
If warm porridge is not your thing, you could try starting your day with Bircher. Bircher is made by soaking oatmeal overnight in yogurt and adding fruit, nuts and/or seeds. Why not try out some of these Bircher recipes from BBC Good Food: https://www.bbcgoodfood.com/recipes/collection/bircher-recipes
Add oatmeal or oatbran to soups and casseroles
You can get more oats in your diet by adding oatmeal or oatbran to soups and casseroles. This will increase the amount of fibre as well as helping to thicken your soups and casseroles.
Swap wheat crackers for oatcakes
If you tend to choose wheat crackers with your cheese, why not switch to oatcakes instead. You could also reduce your saturated fat intake by having a low fat cheese spread on your oatcakes, rather than a hard cheese, such as cheddar. Hard cheeses tend to be high in saturated fat, which can raise your cholesterol.
