Tag: healthy heart tip

Healthy Heart Tip: How to adapt your recipes to benefit your heart

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

Healthy Heart Tip: How to adapt your recipes to benefit your heart

If you’re trying to eat healthier and live a healthy lifestyle, then some of the recipes that you enjoy cooking may not fit into your new way of life. By adapting your less healthy recipes to make them more nutritious, you can still enjoy these meals and look after your health.

This could be either swapping ingredients to healthier ones, removing some unhealthy ingredients or adapting the quantities of ingredients within the dish. These changes can help to reduce your blood pressure, LDL (bad) cholesterol levels and give you more energy.

Less than 50% of adults in the UK try to eat healthy most of the time, if you aren’t one of these then now is the time to change your unhealthy eating habits. Here are some tips to help you adapt your recipes.

Reduce your portion size

Overconsumption is an issue across the world, with many people not paying attention to their bodies showing signs of feeling full. Regularly people serve and consume large portions, as it is believed that you should finish your plate of food to avoid food waste.

However, if you reduce your portion size and freeze any leftovers for another day, then you can benefit your health by avoiding overeating. If you’re concerned that this might not be enough food, then reduce it gradually or add a side of vegetables to your meal.

Swap your protein

Swapping your processed or fatty protein source to a leaner version such as chicken, turkey or fish will help to reduce the amount of saturated fats you’re consuming and lower your LDL (bad) cholesterol, which is great for your heart.

You could also reduce the quantity of meat in your recipe and add in some lentils, this works great if you’re making a bolognaise or chilli con carne.

If you follow a plant-based diet or want to consume more plant-based protein, then use quinoa, tofu, pulses, nuts and seeds as your main sources. Try not to consume many plant-based meat alternatives, as these processed foods are often high in salt and saturated fats.

Add more fibre

Fibre is a great way to lower your blood pressure and cholesterol levels. Try swapping your chips for sweet potato wedges and bulk out your meals by adding fruit and vegetables. This will also help you to reach your five a day.

Another way to increase your fibre intake is by swapping your white carbohydrates, such as bread, pasta, rice and cereal for wholegrain varieties.

Don’t add salt and sugar

You could remove the addition of salt and sugar in your recipes and be aware of any that are already hidden in the foods that you buy. When cooking, try using herbs and spices such as garlic, coriander, and chilli to add extra flavour without increasing your blood pressure.

If you’re cooking with sauces, gravies or stocks, then opting for low-salt and sugar versions is much better for your heart.

Always check the food labels before you buy and choose the ones with the most amount of green on their traffic light labels.

Healthy Heart Tip: How to have a healthier barbecue

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

Healthy Heart Tip: How to have a healthier barbecue

Enjoying the sun with your friends and family can often mean overindulging on barbecue foods that are high in salt and saturated fats.

This will increase both your blood pressure and LDL (bad) cholesterol levels, putting an increased strain on your heart and arteries.

Choosing healthier food options means that you can continue to enjoy the barbecue season without having to worry about your heart health. On average people in the UK have over 10 barbecue’s a year, this gives you plenty of time to experiment with new foods and flavours whilst still meeting your health goals. 

National barbecue week is running from 27th May to 2nd June, so here are some tips to help you have a healthier barbecue.  

Add fruit and vegetables 

By adding fruit and vegetables to your barbeque spread, you’re increasing the amount of fibre you’re eating. This will help to lower your LDL (bad) cholesterol levels and your blood pressure, as well as helping you to reach your five a day.  

You could make a vibrant mixed salad to have on the side, or add mushrooms, courgettes, tomatoes, onions and peppers to a skewer and pop it on the grill. These are simple ways you can add more vegetables to your barbecue.  

For a tasty dessert, you could add fruit such as pineapple to the grill. It gives it a delicious, caramelised flavour, which is great served with fat-free frozen yoghurt. 

Add wholegrains 

Why not add wholegrain bread or pitta breads as options for your barbecue? These are full of fibre and great for your cholesterol and blood pressure. You could pop your breads onto the grill for a crunchier texture and to add some more flavour.  

You could also mix wholegrain couscous with dried fruit, nuts, vegetables, or herbs and spices for a tasty and healthy fibre-rich side dish.  

Choose a healthier protein source 

Often at barbecue’s meats that are high in saturated fats are used such as beef burgers or sausages. Saturated fat increases your LDL (bad) cholesterol levels and can be detrimental to your heart health.  

Choose leaner protein sources such as chicken breasts or tofu, or if you’re wanting to stick to a more traditional style barbecue then why not choose turkey burgers or chicken sausages. These contain less saturated fat and are better for your heart, however, make sure you check the food labels as some of these may be high in salt.  

Why not add some fish to your barbecue? Salmon tastes great when it’s put on the grill with some lemon and it’s full of omega-3 fatty acids, which helps to keep your cholesterol levels healthy.  

Choose lower salt & sugar sauces and dips. 

When thinking about what sauces and dips you want to compliment your barbecue dishes, make sure you take into consideration their salt and sugar content.

Many ready-made sauces and dips have added salt and sugar so make sure you pick the reduced salt and sugar versions with green traffic light food labels. Alternatively, you could make your own using fat-free Greek or natural yoghurt mixed with herbs and spices.  

Watch your portion sizes 

It is easy to overindulge at a barbecue, especially if it is spread out over the course of a day or evening. Try and be mindful about how much you are eating and recognise when you’re feeling full. If you are grazing throughout the day or evening then try to eat small amounts at a time, rather than having several platefuls.  

If you are having one plateful then try to have a quarter of your plate full of lean protein, another quarter of wholegrain carbohydrates and the remaining half full of veggies.  

Healthy Heart Tip: Stopping Smoking

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

Healthy Heart Tip: Stopping smoking

Did you know that around 6.4 million people in the UK smoke cigarettes? Smoking is a major risk factor for heart disease and one of the leading causes of death in the UK. When you inhale the harmful chemicals in cigarettes, you’re damaging your heart and blood vessels, increasing your risk of blockages in your arteries and a heart attack. It’s time to stop.

Within six hours of quitting, your heart rate and blood pressure will stabilise and within two to twelve weeks your blood will pump more efficiently through your heart and muscles. Once you reach the one-year mark, your risk of a heart attack will have halved compared to someone who smokes.

Three in four smokers wish they never picked up their first cigarette. Stopping smoking is one of the best things you can do for your health, and we offer some tips on how you can stop today:

Plan it

Set yourself a date within the next two weeks when you’re going to stop smoking. By having this in the calendar it increases your chances of quitting and makes you accountable.

Make sure you remove all your lighters, matches, ashtrays, cigarettes and any other reminders of smoking that you may have from your house. This is the out-of-sight, out-of-mind approach and should help to reduce your triggers and make it easier for you to quit.

Make a list

Write a list of all the reasons why you started smoking and then a list of all the reasons that you want to stop smoking. Compare the two, the reasons to stop will likely be longer and more impactful on your life and health than the reason you started. Keep this handy or write it on your phone, as you may want to look at it when you’re having cravings and need some motivation.

You may also find it useful to make a list of ways to distract yourself, these could be activities you enjoy doing or new things you want to try. Cooking, exercise and reading are a few examples. If you find yourself in a triggering or difficult situation, then remember you can say no and take yourself off for a walk. Although this may be hard, you’ll thank yourself later.

Change your habits

People often still smoke because they’ve formed a habit and it’s become part of their daily routine. Research has found that exercising helps to reduce the urge to smoke and can help the brain to produce anti-craving chemicals.

Taking up exercise or a new hobby is a great way that you can distract yourself from cravings and improve your fitness. Aim to meet the physical activity guidelines of at least 150 minutes of moderate-intensity physical activity a week.

Get support

Build a support network around you. Make sure that people are aware that you’re stopping smoking so they can support you through the process, or they may want to quit with you. Having support will motivate you to keep going and get you through the tough days. Use local Stop Smoking Services or chat to your GP if you need any help. Professionals are there to support you when it gets tough, so make sure you utilise their services.

Healthy Heart Tip: How to Increase Your Physical Activity Levels

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

Healthy Heart Tip: How to Increase Your Physical Activity Levels

Physical activity plays a massive role in the prevention of heart diseases, but around 40% of the UK still do not meet the physical activity guidelines. Being physically active does not mean that you need to go to the gym or go running, it can simply be carrying your shopping bags or doing some gardening.

Your heart is the hardest working muscle in your body, and working it out regularly has significant health benefits, especially for your heart. Did you know that being physically inactive means that you are at a 24% higher risk of developing coronary heart disease?

Here are some tips to help you add more physical activity to your life:

Increase activity in daily life

You may find it best to start by making some small changes to your daily life that will increase your physical activity levels and help you to form healthy habits.

A few examples of what you can do include taking the stairs instead of the lift or escalators, walking instead of driving somewhere or parking your car further away than you need to, and standing when possible, such as on the bus or train.

Get involved

Physical activity comes in all different shapes and sizes, it can range from walking to gardening or even running a marathon. This means there is always something out there for you, it is finding out what you enjoy and getting involved.

It’s important that you get involved safely, at the right ability for you and not to jump the gun. This way you’ll avoid injuries and get your body used to new movements. Find activities that you enjoy doing and be creative with them. Realistically, if you don’t enjoy it, you’re not going to do it.

You don’t have to do all of your exercise in one day, spread it out over the week and make it a part of your everyday life. Gradually work your way up to 30 to 60 minutes of physical activity per day, this will help you to meet the recommendations of at least 150 minutes per week.

Take breaks when you need them and stay hydrated. If you don’t feel good one day, then rest for a day or two before getting involved again.

Get into a routine

By making physical activity part of your routine, you won’t realise that you’re doing it and it’ll become an automatic behaviour. Every bit of activity you do matters, and the more that you do, the more you and your heart benefit.

Tracking your progress could help to motivate you to reach your goals and stick to your routine. This could be the number of steps you’ve done, the number of minutes you’ve been active or reaching your daily target.

Support each other

You might find it more encouraging to join a sports club or team. This way you can make new friends and support each other to meet your goals.

Do activities with your family and friends. You could go for a walk or bike ride together and motivate each other to do this regularly.

Healthy Heart Tip: The Importance of Sleep

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

Healthy Heart Tip: Importance of sleep

Insomnia, or difficulties in sleeping, can be linked to high blood pressure and heart disease. Studies found that poor sleepers have a 39% higher risk of cardiovascular disease mortality, and seven to nine hours of sleep per night is optimal for a healthy heart.

Poor sleep can lead to unhealthy habits such as being less motivated to be physically active and making unhealthy food choices. Both can cause obesity and high blood pressure, two risk factors for heart diseases.

Here are some tips on how to get a better night’s sleep:

Reduce your screen time

For at least one hour before bed, you should avoid using electronic devices such as phones, tablets and computers.

These all give off blue light which reduces your melatonin production and prevents you from falling asleep. Instead, you could try reading a book, listening to a podcast or meditating.

Follow a routine

By following a routine, it improves your sleep hygiene. Your routine should begin with a set time to start winding down and relaxing.

Going to bed and waking up should be done at the same time every day, including weekends for optimal sleep quality.

Change your sleep environment

Many people find it easier to fall asleep if their environment is right, for most this means dark, quiet and cool.

This varies for every person, you may prefer to listen to white noise or gentle music to help you to fall asleep instead.

Diet and exercise

It is beneficial to avoid eating large meals close to bedtime with most studies recommending that you shouldn’t go to bed for three hours after your evening meal.

Drinking caffeine in the morning is unlikely to impact our sleep. However, with caffeine staying in the bloodstream for hours after consumption, you may find it beneficial to avoid drinking it after lunch. Swapping to caffeine-free alternatives might help.

Partaking in physical activity can help with sleep by increasing melatonin production. Try to avoid being too energetic for up to 90 minutes before bed as this can hinder our sleep.

Healthy Heart Tip: Hydration and heart health

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

Healthy Heart Tip: Hydration and heart health

Hydration is an essential part of nutrition and can benefit or impact your heart’s ability to work effectively.

Studies have found that having adequate hydration is associated with reduced long-term risks for heart diseases.

Did you know that over 66% of the UK population doesn’t drink enough water? With Nutrition and Hydration Week coming up from 11th to 18th March, we are sharing some information on the importance of hydration and your cardiovascular system.

Importance of being hydrated

Water makes up over half (60%) of your body weight and fluids are critical for good health and heart health. Hydration is when you drink more fluids than your body loses.

Being hydrated helps your heart pump blood more easily through the blood vessels and to your muscles. This means that your muscles, including your heart, don’t have to work as hard to achieve the same results.

Risks of being dehydrated

Dehydration occurs when the body loses more water than it takes in. Fluids can be lost through sweat, urination, vomiting or diarrhoea. When these are not replaced your body may feel tired, you might feel thirsty, have a dry mouth, have dark-coloured urine and suffer from headaches.

Being dehydrated means that your heart needs to beat faster to pump your blood around the body.

This is because your blood reduces in volume and thickens which will impact your circulation, as well as increase your heart rate and blood pressure. This increases your risk of heart diseases.

Sources of hydration

On average an adult needs six to eight glasses or 1.5 to 2 litres of fluid a day. If it is a hot temperature or you carry out physical activity, you’ll need more.

Drinking water is the best way to remain hydrated however, other non-alcoholic drinks such as milk, juice and herbal teas can also hydrate you.

Food such as fruits and vegetables can also help to hydrate you, with around 20% of your body’s water intake per day coming from foods like these.

Healthy Heart Tip: Dry January

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

Healthy Heart Tip: Dry January

Dry January is back, challenging you to become alcohol-free for one whole month. Drinking alcohol on a regular basis can increase your risk of developing heart diseases, increase your blood pressure and cause weight gain.

Getting used to a new alcohol-free lifestyle can be hard, see our tips below to help you this January:

Changing your behaviour

Changing your behaviours can be difficult and it may be beneficial to find alternative habits to distract you when you would usually be drinking.

You might find it useful to try cooking healthy meals or go for a walk in the local park instead of having a drink. You could even take up a new hobby or sport!

Finding alternatives

Finding an alternative drink to the alcoholic one you usually have will help you to refrain from drinking.

There are many non-alcoholic options for you to try mocktails, alcohol-free beer or soft drinks are a few.

Knowing the benefits

There are a number of benefits to reducing your alcohol intake, you will be reducing your calorie intake which could help you to lose weight, lower your blood pressure and cholesterol levels, and ultimately reduce your risk of developing heart diseases.

You may also feel improvements in your sleep quality, mental health and energy levels.

Reducing your intake

It is perfectly acceptable to enjoy an alcoholic drink from time to time but by reducing your overall consumption you will be benefitting your health.

Below are some tips to help you:

Have a glass of water after every alcoholic drink
Have smaller drinks or bottled beer
Have lower-strength drinks
Have several alcohol-free days each week
Cut down with your friends and family by supporting each other.

Healthy Heart Tip: Reducing Sugar Intake

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

Healthy Heart Tip: Reducing Sugar Intake

Sugar Awareness Week runs from 13th to 19th November and is organised by Action Against Sugar, it aims to raise awareness of the damaging effect of too much sugar in our diet.

Reducing our intake of sugar can have a beneficial impact on our heart health and reduce our risk of heart diseases.

As we head into the festive season, many of us will be surrounded by sugary temptations and in this week’s healthy tip, we give you some helpful ideas to reduce your consumption while still joining in the festivities:

Make your own desserts

A festive, family get-together wouldn’t be complete without a sweet treat or dessert to enjoy after your meal. While buying cake or biscuits from a shop is easy, if we make it at home ourselves, we can reduce the sugar content.

Many recipes work just as well and taste just as good with half the recommended sugar, simply reduce the amount you add to the mixture. Alternatively, find low-sugar or sugar-free recipes that use fruit such as bananas for sweetness.

Jazz up fruit

Fruit can make the perfect tasty treat and will offer you some extra fibre which contributes to heart health.

A simple fruit skewer drizzled in a little chocolate looks great on a platter and can be enjoyed by everyone as a healthier, sweet option. Or why not arrange various fruits into the shape of a Christmas tree to entice people to dive in.

Watch out for hidden sugars

Added sugar is sneaky, and can crop up in foods we don’t even realise they are in. When trying to reduce your intake, a great first place to start is to check the labels of food products you regularly eat and swap them for lower sugar versions.

Common culprits are yoghurts, breakfast cereals, cereal bars, soft drinks (even if they look healthy), condiments and sauces. Try lower sugar alternatives by swapping any foods you regularly consume that contain more than 5g of sugar per 100g.

Healthy Heart Tip: Do you know your numbers?

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

Healthy Heart Tip: Do you know your numbers?

This week is Know Your Numbers Week which encourages everyone to take ownership of their heart health numbers.

Cholesterol levels and blood pressure are two key markers to understanding your risk of heart disease. In this week’s healthy tip, we explain what these two markers are, give you the healthy ranges you should be aiming for and explain how you can get yours tested.

Cholesterol

There are two main types of cholesterol, LDL, sometimes called ‘bad’ cholesterol, and HDL, sometimes called ‘good cholesterol’. We need some of both types of cholesterol, but the incorrect balance can be harmful.

When LDL cholesterol builds up in the arteries, it can contribute to plaque formation, whilst HDL cholesterol removes harmful cholesterol from the bloodstream. Simply consuming more fibre can have a positive impact on your cholesterol reading.

See our previous healthytip for more ways to reduce bad cholesterol.

Blood pressure

Blood pressure is the measure of the force that your heart uses to pump blood around your body. It is measured in millimetres of mercury (mmHg) and is given as two figures: 1) Systolic pressure – the pressure when your heart pumps blood out, 2) Diastolic pressure – the pressure when your heart is at rest, between pumps.

Systolic pressure is always shown on top, and diastolic pressure is always shown on the bottom. A simple lifestyle step like reducing your salt intake can help reduce your blood pressure.

Get a test

The only way to know if your blood pressure or cholesterol is high is to have it checked. Checks are quick and easy, and it could be lifesaving. Adults aged 40 years or over should aim to have their blood pressure checked at least every five years.

You can ask your GP to check your blood pressure, or you may be able to have your blood pressure checked with your local pharmacy or gym.

You could also consider investing in a home blood pressure monitor to keep track of your numbers – check out our ‘How to take your Bp video’ for a guide on measuring your blood pressure at home.

For more tips on how to stay healthy, sign up for weekly healthy tips at

www.heartresearch.org.uk/health-tips.

Healthy Heart Tip: Sleep is Essential for Health

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

Healthy Heart Tip: Sleep is Essential for Health

It’s World Sleep Day on 17th March and the theme this year is ‘Sleep is Essential for Health’.

Poor sleep can negatively impact our heart health, along with many other areas of our physical and mental wellbeing. Prioritising your seven to nine hours shut eye every day is one of the best things you can do to support your health.

During sleep, our body gets to work helping us to recover both mentally and physically, which helps us feel energised, alert, and ready for the day.

Sleep isn’t something to overlook, so here are some tips for helping to improve your sleep:

Limit caffeine

Who doesn’t love a morning cuppa? Whilst a small amount of caffeine early in the day is unlikely to impact our sleep, caffeine can stay in our blood stream for many hours after consumption. This can negatively impact the quality of our sleep and ability to fall asleep. So, say no to caffeine after lunch!

Turn off the screens

Melatonin is our sleepy hormone, and we need to allow our body to produce lots of it to ensure a good night’s sleep. Bright lights in our environment can reduce the production of melatonin, specifically the blue light from computer screens, tablets, and mobile phones. Try switching off screens an hour before sleep time and read a book or have a bath instead.

Spend time outdoors

Research shows that simply being inside during the day, rather than spending time outdoors, reduces our melatonin production at night by 50%! Grab your trainers and hit the pavement for a walk or run outdoors for at least 20 minutes every day.

Create a routine

Humans are creatures of habit, and we thrive on routine. Creating a bedtime ritual can help signal to our bodies that it’s time for sleep. Try to choose low stimulation activities like reading, listening to music, or even having a cup of (caffeine free!) tea such as camomile.

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