Tag: healthy eating

Heart Research UK Healthy tip – Reduce red and processed meat

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

Reduce red and processed meat

Meat and fish are excellent sources of protein as well as some vitamins and minerals. However, many red and processed meats are high in saturated fat. Too much saturated fat in the diet can raise the amount of LDL cholesterol (also known as bad cholesterol) in your blood.

High LDL (bad) cholesterol increases your risk of heart disease. The NHS recommends a daily meat intake of no more than 70 grams. Reducing your intake of red and processed meats will not only benefit your health, but it is also good for the environment.

We have some tips to help you reduce your red and processed meat consumption:

What are red, white and processed meats?

Red meat includes beef, lamb and pork and it tends to be higher in saturated fat. White meat, such as chicken and turkey are lower in total fat and saturated fat. Processed meat includes smoked, cured and preserved meats, such as bacon, salami, sausages and ham.

What are the pros and cons of eating meat?

You do not have to eat meat in order to get all the nutrients you need to stay healthy. The table below highlights some of the positive and negatives of meat consumption.

Positives

  • Meat is high in protein, which is essential for growth and repair. Protein provides the body with energy and it can keep you feeling fuller for longer.
  • Animal products contain vitamin B12 and red meat is also a good source of iron.
  • Vitamin B12 and iron are important in the production of red blood cells and for transporting oxygen around the body.

Negatives

  • Red and processed meat can be high in saturated fat, which increases the likelihood of having raised LDL (bad) cholesterol in your blood. This can lead to a blockage in the coronary arteries, the vessels which supply your heart with blood.
  • High red and processed meat consumption is also associated with increased rates of bowel cancer.
  • Eating a lot of meat has a negative impact on the environment. 

Take a break from red and processed meat once a week

Don’t feel pressured to cut out all meat from your diet. If you tend to eat red and/or processed meat most days, why not challenge yourself to one meat-free day every week? Try searching online or in cookbooks for meat-free recipes.

You can also get some inspiration by visiting: https://www.meatfreemondays.com/

Switch to white meat or fish

If you eat a lot of red and processed meat, try switching to chicken, turkey or fish instead. This will help to reduce your saturated fat intake. Aim to eat two portions of fish every week, one of which should be an oily fish. Oily fish, such as salmon, sardines and mackerel, contain omega-3 fatty acids which help to keep your heart healthy.

Try some vegetarian alternatives

Meat substitutes, such as vegetarian sausages, mince and burgers are lower in saturated fat compared to equivalent meat products. Explore different meat substitutes and find out which you like, you might surprise yourself!

Keep an eye on the food labels as some meat substitutes are high in calories and salt.

If you’re not a fan of ‘fake meat’ you could try products made with beans, pulses and nuts as these are all good sources of protein. If you do not eat oily fish, you can get omega-3 fatty acids from nuts and seeds, such as walnuts and pumpkin seeds.

You can find more healthy tips, recipes and advice at heartresearch.org.uk.

Heart Research UK Healthy Heart Tip: Eat More Fibre

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

EAT MORE FIBRE

Dietary fibre comes from the plants we eat and it is an essential part of a healthy diet. It is well known that eating fibre can prevent constipation, but did you know it can also lower your risk of heart disease, stroke, type 2 diabetes and bowel cancer? Most of us do not eat enough fibre and this may be putting our health at risk.

Check out our tips below to help you increase the amount of fibre in your diet.

Which foods are high in fibre?

Dietary fibre can only be found in foods that come from plants, such as wholegrain cereals, wholemeal bread, wholemeal pasta, brown rice, fruit, vegetables, beans, and lentils.

Checking the labels on food products will show you how much fibre they contain. A product that is “high fibre” is one that has at least 6g of fibre per 100g. White bread, white pasta, white rice and non-wholegrain cereals are lower in fibre because the fibrous part of the plant (the bran) is removed during processing.

Reasons to eat more fibre

Fibre contains the parts of plants that are not absorbed by the body. When you eat plant foods, the fibre passes through your stomach and intestines relatively intact. This adds bulk to your stools and makes them easier to pass. By increasing the amount of fibre you eat, you can lower your risk of heart disease, stroke, type 2 diabetes and bowel cancer.

Fibre also helps to lower high blood cholesterol and high blood pressure to keep your heart healthy. Including plenty of fibre in your diet can also help you to achieve or maintain a healthy weight, which is important for good heart health.

Tips to increase your fibre intake

Obtaining fibre from a variety of food sources is a great way to ensure a healthy balanced diet. It is important to make sure you are drinking enough fluid as this will help the fibre to do its job.

– For snacks choose unsalted nuts and seeds, fresh fruit, vegetable sticks or oatcakes

– Opt for potatoes with their skins on, like jacket potato or boiled new potatoes

– Aim to have at least five portions of fruit and vegetables a day. Remember, frozen, dried and tinned fruit and vegetables count
towards your 5 a day. Choose tinned fruit in natural juice rather than syrup, which is high in sugar.

– Add extra vegetables or pulses, such as beans, lentils and chickpeas to your favourite meals like curries, bolognaise, chilli, soups and
stews. You can also try adding linseeds to yoghurts, soups or juices

– For breakfast why not choose a high-fibre cereal. Look out for cereals that are labelled as “whole grain” or with “bran” or “fibre” in their name. Try to choose plain varieties with no added sugars. You could also try porridge topped with some fruit

– Some people worry that if they increase their fibre intake it will cause them to suffer from flatulence (wind). To avoid this, you should gradually increase the amount of fibre in your diet to allow your body time to adjust

– Instead of white bread, white rice and white pasta, try switching to wholemeal or granary bread, brown rice and wholemeal pasta.

For more healthy tips, please visit heartresearch.org.uk

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. 

Heart Research UK Healthy Tip – Portion size

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

Control your portions!

If you need to lose weight, it is important to think about the quantity of food you are eating as well as the types of food and drink you choose. Food portions tend to be larger today than they were thirty years ago and this is contributing to weight gain. Controlling your portion sizes doesn’t mean you have to go hungry. We provide you with some tips to control your portion sizes and achieve a healthy weight. 

Weigh your portions

Check food labels for recommended portion sizes and make sure you weigh out the correct amount. If you are following a recipe, weigh out the ingredients correctly and take note of how many people the recipe serves. You can adapt recipes according to the number of people you are cooking to avoid having too much food. 

You can access more information about portion sizes from the British Nutrition Foundation: https://www.nutrition.org.uk/healthyliving/find-your-
balance/portionwise.html

Eat more slowly

If you eat quickly, it is easy to overeat. By eating more slowly, you allow time for your brain to recognise when you are full. If you still feel hungry after eating a meal, don’t be tempted to reach for the snacks. Wait twenty minutes after a meal for your food to settle. If you are still hungry after that time, try eating some fruit.

Use smaller plates or bowls

If you serve meals onto a large plate or bowl, you may find that you are serving portions that are too large. Try using a smaller plate or bowl for your meals and you should still feel satisfied.

Avoid supersize portions

When buying food, avoid being tempted by offers of supersize portions or discounts for buying in bulk on less healthy food and drinks. These offers can tempt you into buying more than you need, which can lead to you eating more than you need.

Turn off the TV

Try eating your meals and snacks away from the TV as this can lead to overeating because you are not thinking about your food.

Heart Research UK Healthy tip – Takeaways

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

Healthier Takeaways

The number of takeaway food outlets has risen in recent years and this may have contributed to the rise in rates of obesity in the UK. Takeaway food is often cheap, convenient and tasty, but it also tends to be high in fat, salt and sugar.

Regularly consuming takeaways can have a negative impact on your heart health as well as your waistline. Swapping your usual takeaway for a healthier option may be a good way to cut down on fat, salt and sugar. We have some tips to guide you on choosing healthier takeaways.

Choose a food outlet that has healthy options on the menu

Compare the menus for takeaway food outlets and try to choose one that provides some healthier options. Some takeaway food outlets list calories on their menus and this can help you to make a healthier choice.

Choose wisely from the menu

Try to avoid foods that are deep fried, such as fish in batter, chips and fried chicken. Swap large deep-pan pizzas and pizzas with stuffed crusts for smaller pizzas. Select lower fat pizza toppings, such as mushrooms, peppers, sweetcorn, chicken and ham, rather than pepperoni or extra cheese which are both high in fat.

Keep an eye on portion size

Be careful not to buy too much food when ordering your takeaway. Instead of ordering starters, mains, sides and desserts, why not just have a main course and finish off with some fruit and yoghurt. You could share a dish or freeze a portion of your takeaway for another time to avoid eating too much.

Make your own ‘Fakeaway’ at home

Try making healthier versions of your favourite takeaway dishes at home by finding healthy recipes online. If you can’t live without your favourite takeaway dish, you could try swapping side dishes, such as chips, garlic bread, fried rice or naan bread for brown rice or wholemeal pitta bread that you prepare at home.

Think about what you drink

Rather than buying sugary drinks with your takeaway, try drinking tap water or low calorie drinks instead. If you usually have alcoholic drinks with your takeaway, try to reduce the amount you consume by having a glass of water in between each alcoholic drink and try to choose drinks that have a lower alcohol content. Not only will this reduce your calorie intake, but it may also reduce the cost.

You can find plenty more healthy tips and recipes at heartresearch.org.uk

Healthy Barbecuing

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

National Barbecue Week

25th-31st May – http://www.nationalbbqweek.info/

Healthy Barbecuing

Summer is here and many of us are heading out to our gardens to fire up the barbecue. Some of the foods traditionally cooked on barbecues, such as burgers and sausages, can be high in calories, saturated fat and salt.

However, barbecued food does not have to be unhealthy. We have some tips for enjoying a heart-healthy barbecue without compromising on taste.

These tips can also be followed when cooking in the kitchen.

Choose a healthy source of protein

Foods that are high in saturated fat, such as red meat, butter and hard cheese, can increase your risk of heart disease. You can cut down on saturated fat for your barbecue by swapping red meat, sausages and burgers for skinless chicken, fish or low-fat vegetarian meat substitutes. Alternatively, you can thread cubes of chicken or firm fish onto skewers with slices of bell pepper, courgettes, mushrooms, red onion and cherry tomatoes before grilling.

Swap white bread rolls for high-fibre alternatives

Increasing the amount of fibre in your diet can reduce your risk of heart disease. Instead of using white bread rolls for your barbecue, you could switch to wholegrain rolls or wholegrain pitta, a brown rice salad or jacket potato.

Add some colour

Include plenty of salad and vegetables to make your barbecue colourful and nutritious. Avoid using too much salad dressing on salads as this is often high in calories. Try rubbing a spicy marinade on pieces of courgette, bell pepper, onion, cauliflower florets, and mushrooms and grilling them on the barbecue.

To make the marinade, mix together 2tbsp olive oil, 1tsp harissa or chilli paste, 1tbsp lemon juice, 2tbsp tomato puree, 1tsp ground cumin, 1 tsp ground coriander and ½ tsp Dijon mustard. Rub or brush the marinade onto the veg and leave it for at least 20 minutes in the fridge before putting it on the grill (you can thread the veg onto skewers before grilling if you wish).

Healthy grilled desserts

Try grilling slices of pineapple, watermelon, halved bananas, peaches, nectarines or plums for a healthy dessert. The natural sugars will caramelise, giving them a lovely sweet flavour. Serve with a spoonful of thick, creamy yoghurt and sprinkle with a handful of chopped toasted nuts, such as hazelnuts or almonds.

Heart Research UK Healthy Tip: Healthy Eating at Home

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

Healthy Eating at Home

At a time when we are spending more time at home, shopping for food less frequently and no longer eating out, our usual eating habits may be disrupted.

Good nutrition is essential for good health and it is important that we do not develop less healthy eating habits during this time. Heart Research UK have some tips to help you eat more healthily at home.

  •  Establish a routine and plan your meals

Try to establish a normal routine by sticking to set meal times. This can help you to manage hunger and prevent snacking on less healthy foods. Plan healthy meals for the week in advance and make a shopping list. Planning your meals should help you to eat more healthily as well as reducing food waste.

You may find it useful to use the Eatwell Guide when planning healthy meals: https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/528193/Eatwell_guide_colour.pdf

  • Avoid snacking on less healthy food

If you are making regular trips to the kitchen and snacking on less healthy food because you are bored, try stocking up on healthy snacks, such as fruit & veg, nuts, seeds, rice cakes, yoghurt). When we see junk food, such as chocolate, biscuits or crisps, it can be tempting to eat it, so you could try hiding the junk food away and making healthier snacks more visible. You can also try waiting until you are hungry before visiting the kitchen.

  •  Are you eating enough?

At-risk groups who have been advised to stay at home are likely to have a greater risk of malnutrition. Malnutrition is a serious condition where people do not get enough nutrients from their diet. This is more common in older people and it can increase the risk of infection as well as delaying recovery.

Some tips for avoiding malnutrition include:

  •  Eat a good source of protein every day (e.g. fish, meat, eggs, nuts, beans, tofu)
  • Consume 2 or 3 portions of dairy every day (e.g. milk, cheese, yoghurt or dairy alternatives such as soya milk)
  • Include starchy foods at every meal (e.g. bread, potatoes, rice, pasta, cereals)
  • Eat a minimum of five portions of fruit and veg every day
  • If you eat fish, aim for two portions a week and try to include oily fish, such as salmon, mackerel, sardines or herring
  • Drink 6 to 8 cups/glasses of fluid every day