Tag: healthy heart tip

Healthy Heart Tip: How does sleep impact your heart?

8 simple ways to get a more peaceful sleep

In today’s fast-paced, productivity-focused culture, it can be difficult to prioritise sleep, but what if sleep is the key to helping your overall health? Health and Wellbeing expert Amie Leckie shares how vital sleep is for your heart health.

Sleep is the foundation that underpins our health; if we aren’t well-rested, it is harder to make wise food choices or muster up the energy to exercise. The NHS recommends most adults need seven to nine hours of sleep per day. In the UK, over 37 million or 71% of people do not get this amount of sleep, with the average adult getting six hours and 24 minutes of sleep.

Amie Leckie, Health and Wellbeing Specialist at Heart Research UK, says: “While we sleep soundly, our brains and bodies remain active, at one point in the sleep cycle our brain fires more rapidly than when we are awake.

“Sleep allows our bodies to repair cells and clean out toxins that may have accumulated in the brain. During sleep, we consolidate memories by processing and storing information we gather during our wakeful time. Sleep also impacts our metabolism, mood, hormone balance, immune function and disease resistance.”

How does sleep impact overall health?

Research has shown that sleeping less than seven hours a night is associated with various adverse health outcomes.

Increases our risk of obesity

Studies have found that individuals who regularly sleep less than seven hours a night are more likely to have a higher BMI (body mass index) and develop obesity than those who sleep more.

“Sleep plays a role in body weight regulation due to its effect on our hunger hormones,” says Amie. “Sleep deprivation disrupts the hormones ghrelin and leptin, which work together to regulate hunger and satiety. Generally, if you have under-slept you will crave high-calorie and energy-dense foods, usually cakes, biscuits, crisps, pastries, burgers, pizza and chips, which contribute to weight gain.”

Raises the risk of diabetes

Insufficient sleep has been linked to insulin resistance, which is a sign of type 2 diabetes. Insulin resistance occurs when cells do not respond effectively to insulin, leading to elevated blood glucose levels. Overtime, this can develop into diabetes. Studies have shown that even short-term sleep deprivation can impair glucose metabolism and insulin sensitivity.

Sleep impacts our mental health

Sleep is closely linked to mental health, with sleep disturbances being both a symptom and a cause of mental health disorders.

“Chronic sleep deprivation can lead to increased stress, anxiety, and depression. Conversely, these conditions can further exacerbate sleep problems, creating a challenging cycle for affected individuals. Prioritising sleep can improve mood, cognitive function, and overall mental health,” Amie says.

How does sleep affect your heart?

The above health concerns are all risk factors for heart disease, meaning if you experience one or more of the above, you are more likely to develop coronary heart disease.

Lack of sleep can also directly impact the cardiovascular system. A study published in the Journal of Clinical Cardiology in 2023 found that less than five hours of sleep a night is highly associated with an increased risk of a heart attack.

Blood pressure

Sleep is essential for regulating blood pressure, impacting our hormones. During restful sleep, our blood pressure naturally lowers, giving the cardiovascular system a much-needed break. Studies have shown that people who sleep for less than six hours a night can have steeper increases in blood pressure, and if you already have high blood pressure, poor sleep can make your blood pressure worse.

Inflammation

Chronic inflammation is a key player in the development of heart diseases and poor sleep has been shown to increase inflammatory markers in the body.

Amie explains: “Inflammation damages blood vessels, promotes plaque buildup, and contributes to atherosclerosis, a condition where the arteries become narrowed and hardened. This increases the risk of heart attack and stroke.”

Heart Rate Variability

Heart rate variability (HRV) is a measure of the variation in time between each heartbeat. A higher HRV indicates a healthy, responsive cardiovascular system, while a lower HRV is associated with stress and poor cardiovascular health. Sleep quality directly influences HRV, with poor sleep leading to decreased HRV and increased cardiovascular risk.

How do you get better sleep?

Understanding the impact poor sleep has on your health means it’s easier to make lifestyle changes to help ensure you have a good night’s sleep. Here are some easy tips that can change your quality of sleep.

Improving your sleep environment

We sleep better in a cool room, the ideal temperature is around 18 degrees Celsius and having a thermometer in your room can help you measure it. Our bedding also impacts how we sleep, by having bedding made from natural fibres, such as wool or cotton, can help regulate our body temperature to stay cool.

Having a dark room is also essential, you can invest in blackout blinds and remove standby lights that do not give out red light, as red light does not disrupt our sleep.

Limit your time spent on screens

The blue light emitted by phones, tablets, computers and televisions can interfere with the production of melatonin, a hormone that regulates sleep. Limiting screen time before bed can improve sleep onset and quality, try reading a book instead.

Avoid caffeine, alcohol and smoking

Caffeine and nicotine are stimulants that can disrupt sleep. Avoiding these substances, especially in the afternoon and evening, can help promote better sleep. Caffeine stays in the body long after it has been consumed and can disrupt sleep, even after six hours after drinking a caffeinated beverage, half of the caffeine is still present in your body. Alcohol, while not a stimulant, also negatively impacts our sleep, lowers our HRV and decreases the amount of deep sleep we get.

Avoid eating before bed

Eating a large meal close to bedtime can delay the onset of melatonin release, meaning we don’t feel as sleepy before bed. Eating or snacking in the hours before bed can lead to poor-quality sleep. Try to avoid eating for at least two hours before bed, if you need a bedtime snack, opt for something light that will hopefully have minimal impact on your sleep such as a banana and some yoghurt.

Increase your physical activity

Regular physical activity has been shown to improve sleep quality. However, try to avoid vigorous exercise close to bedtime, as it can be stimulating.

Getting morning light and outdoor time

If you struggle to fall asleep, getting outside as soon as possible after you wake up may help. Getting natural daylight into our eyes can help to set our circadian rhythm by letting our bodies know it is time to wake up. Also, spending more time outdoors during the day positively affects our sleep that night.

Reducing stress and anxiety

Chronic stress and anxiety can significantly impact sleep quality and our ability to fall asleep. Incorporating stress management techniques, such as mindfulness, deep breathing, yoga, and even journaling before bedtime can improve sleep.

Keep a diary

If you are someone who struggles with sleep, download our Food & Movement Journal, where you can keep track of meals and physical activity. Here you can log your quality of sleep, and it can be useful to identify patterns affecting your sleep.

Sleep is a critical component of health and well-being, influencing body weight, chronic disease risk and cardiovascular health. 

Download our Sleep Hygiene Checklist to help you get started on creating a perfect bedtime routine, you can stick it to your bedroom wall or bathroom mirror, somewhere you will see it regularly to remind you.

In a world that often values productivity over rest, it is crucial to recognise that good sleep is not a luxury – it is a necessity.

Healthy Heart Tip: Carbohydrates and heart health

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

Healthy Heart Tip: Carbohydrates and heart health

Carbohydrates are one of the main food groups, but many people are unaware of the different types of carbohydrates and the impact they have on your health. Did you know that sugar is a form of carbohydrate?

Carbohydrates come in all different shapes and sizes, some are good for our health and some are not so good. Fibre, which is a form of carbohydrate that is beneficial for heart health, should be eaten regularly as part of a healthy balanced diet, however only 9% of the UK meet the recommendations.

This tip shares the importance of carbohydrates in your diet, where you get them from, and how to increase your intake:

Importance of carbohydrates

Carbohydrates are your bodies main source of energy and should make up 45 to 60% of your total daily energy intake. They fuel most of your body’s cells to allow you to carry out everyday tasks and extra ones like exercise.

Any excess carbohydrates that you’ve consumed but not used up are stored in your liver and muscles, these are slowly released throughout the day for blood sugar stability and brain function.

Fibre, a form of carbohydrate that is naturally found in plants, promotes digestive health and helps to reduce your risk of heart disease.

It does this by helping to stabilise blood sugar levels, lower bad (LDL) cholesterol levels, reduce blood pressure and inflammation.

Sources of carbohydrates

Some sources of carbohydrates are more well-known than others, such as pasta, rice, bread, potatoes and cereal. These are often your main sources of energy and ones that you pair with other foods to create your meals.

It is recommended for better heart health to follow a diet higher in fibre and choose wholegrain or wholemeal varieties of pasta, rice, cereals and bread where possible.

Sugar is also a form of carbohydrate called a simple carbohydrate.

Your body can break it down quickly to provide immediate energy however, it doesn’t have much nutritional value and can be the cause of weight gain. You should consume this in small amounts infrequently.

Increasing your fibre intake

Increasing your fibre intake to meet the recommended guidelines of 30g per day should be done gradually to avoid any unpleasant symptoms such as bloating. It is recommended that you drink plenty of fluids when adding more fibre to your diet to keep your digestive system working effectively.

Making healthier choices and increasing your fibre intake will benefit your overall health. Make sure you eat 5+ a day of fruit and vegetables, whilst swapping your carbohydrates to wholegrain varieties where possible.

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.