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.
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.
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
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.
Heart Research UK Healthy Heart Tip, written by the Health Promotion and Education Team at Heart Research UK
Healthy Heart Tip: Plant Based Diets for Heart Health
This January many people will be challenging themselves to go plant-based in support of Veganuary, a month-long campaign aimed at encouraging people to try out a vegan diet.
A vegan diet consists of only food coming from plants and eliminates any animal-based foods such as milk, eggs, meat, and cheese. Adopting a more plant-based diet comes with many health benefits.
Specifically in relation to heart health, vegan diets tend to be higher in fibre and lower in saturated fat, which has a positive impact on cholesterol levels.
Here we outline some ways you can eat more plant-based every day, not just January:
Include fruits and vegetables at breakfast
Making sure we consistently get our minimum of five fruits and vegetables every day can be quite difficult if we don’t consume at least one portion with every meal. Start the day off right by including a portion at breakfast.
This could look like adding mushrooms to your scrambled eggs or including a banana alongside your porridge. Just make a conscious effort to tick off one of your five a day at breakfast.
Plan snacks around plants
Regardless of what diet you follow, everyone can benefit from eating more plants. A great way to do this is to plan your snacks around fruits and vegetables.
Carrot, cucumber, pepper, sugar snap peas and edamame beans make great vegetable snacks; pair them with some hummus or a homemade low-fat yoghurt and mint dip.
Any fruit works well as a snack and most pair nicely with a few teaspoons of almond or peanut butter to make a more substantial snack.
Eat plant-based, protein-rich foods
If the thought of a bean chilli or lentil spaghetti bolognese doesn’t appeal to you, simply make your usual ones but try adding in a tin of beans or lentils while its cooking. They will add more fibre to your meal, helping you stay full for longer, and reduce the amount of saturated fat you are consuming (providing you eat your usual portion size).
An added bonus is beans and lentils are much cheaper than buying meat, so you can bulk up your meals and make them go further at a fraction of the cost.
Heart Research UK Healthy Heart Tip, written by the Health Promotion and Education Team at Heart Research UK
Healthy Heart Tip: Your Heart & Staying Warm This Winter
During the winter months the risk of having a heart attack or stroke increases. It is important to know what the risks are and to put measures in place to ensure you and your family stay safe.
A drop in environmental temperature reduces your body temperature and the heart must work harder to keep you warm which increases your heart rate. In addition, in cold weather, blood vessels contract to minimise heat loss, which increases blood pressure.
While this is a natural process, it can be a cause for concern in those who are more vulnerable such as adults over 65, those with long-term health conditions, and those who are overweight and live less healthy lifestyles.
With the cost of living increasing and energy prices inflated in comparison to previous years, relying on your heating to keep toasty and warm this winter might not be an option for everyone. It is important to keep warm both inside and outside of your home and do what you can to support your heart health over winter.
Here we outline some practical and cost-effective ways to protect your heart and stay warm this winter:
Staying warm indoors
Reduce the impact of the cold weather by keeping your house heated to a minimum of 18°C, use your thermostat to ensure the inside temperature doesn’t drop below this. Make yourself regular hot meals and drinks, you could set an alarm for every hour to remind you to get up and make a cuppa.
Warming, winter soups are a great idea in the winter, opt for these and warming stews for meals rather than something cold like a sandwich. Try some at home exercises to warm your core body temperature or consider a seated pedal exerciser to keep your legs moving, which will help keep you warm while seated.
You could buddy up with another household to reduce your heating bills, have a day at your house and then the next day go to theirs – you could even share the cooking!
Staying warm outdoors
On really cold days, it is better to stay indoors if you fall into the vulnerable categories, but on milder winter days make sure you use layers to keep warm when outside and don’t forget your hat, gloves, and scarf.
It is better to be overdressed and have to remove layers than find yourself cold when far from home. Plan respite stops when out and about, by nipping into a friend’s house for a hot drink or making use of low-cost offers from supermarkets and cafes for vulnerable age groups.
For example, Asda have announced they are offering soup, bread and unlimited hot drinks to over 60’s throughout November and December this year, have a look at local options like this near you.
If you opt for outdoor walks to remain active, keep these up through winter when the weather allows (wrapping up for the occasion) as we know regular exercise keeps our heat healthy.
Nourish your heart from the inside
Reduce your risk of heart disease by eating a healthy diet. During the winter months it can be tempting to reach for less healthy, comfort foods, but making sure we continue to eat well can protect our heart.
Prioritise eating lots of fibre rich foods such as fruits, vegetables, oats and wholegrain foods like brown rice and pasta. Choose lean meats and fish, including one portion of oily fish per week (such as salmon, mackerel, sardines and trout).
Avoid consuming too much saturated fat by opting for low-fat dairy products and cooking with heart-healthy olive oil. Be mindful of how much alcohol you are consuming and look at stopping smoking if this is relevant, as both are risk factors for cardiovascular illness.
Being aware of the risk factors for heart health during the colder months is key for keeping yourself and your family safe. Be sure to check in on vulnerable relatives or neighbours as it is harder for elderly people to regulate their own body temperature. If you have some to spare, you could consider dropping off a warming meal to a vulnerable person or inviting them round for a meal.
Heart Research UK Healthy Heart Tip, written by the Health Promotion and Education Team at Heart Research UK
Healthy Heart Tip: Sandwich Month
August is officially sandwich month! The first sandwich became popular in the 18th and 19th centuries and has been a staple part of our diets ever since.
Whether you’re grabbing an egg sandwich for breakfast or a turkey BLT at lunch, sandwiches are convenient, quick, and easy. Here we share some ideas to make your sandwiches healthier.
Choose nutritious wholegrains
Your basic sandwich is generally made with bread, on a roll or in a wrap. If you’re going to choose one of these items, boost the nutrition of your sandwich by choosing whole grains. Whole grains are a more nutrient-dense, less processed, and healthier option compared to refined grains (like white bread).
Healthy filling
Add a healthy sandwich meat or other lean protein. Freshly-cooked lean meats such as roasted turkey or chicken breast, canned salmon or tuna, or for vegetarian options; eggs, nut butter, tofu, smashed cooked beans and reduced-fat cheese are good healthy options. Additionally try using low-fat butter or a vegetable spread if you normally use full-fat butter.
Add in some colour
An easy way to make any sandwich or wrap a bit healthier is by adding vegetables as they can add a whole host of benefits to your meal. Veggies add nutrients, freshness, and flavour. Any mix of roasted veggies, fresh tomatoes, fresh greens (the darker, the better), sliced red onion, sliced cucumbers, and sliced peppers are all good choices.
Give these healthy sandwich tips a try and get creative!
Serve with a piece of fruit and a high-protein snack as a side, and you’ll score a lot of nutrition and satisfaction all at once.
For more tips on how to stay healthy, sign up for our weekly healthy tips at
Heart Research UK Healthy Heart Tip, written by the Health Promotion and Education Team at Heart Research UK
Healthy Heart Tip: BBQ Week
This week is National BBQ Week, and it is a perfect time to get friends and family together to enjoy some healthy, nutritious food. We all know Covid-19 has impacted on social activities, so BBQ week provides a welcome opportunity to get together, share BBQ tips and recipes and have some fun in the process!
Choose the rainbow
See how many different vegetables and fruits you can add to the barbeque to make it extra colourful.
Whether this is on a skewer or as a side, including more fruit and vegetables will increase your fibre intake and reduce your risk of heart disease. Grilled aubergine, courgette, peppers, pineapple and peaches work well.
Be creative
Think of a food theme that everyone can enjoy and have fun with. How about having a variety of foods from around the world, trying new recipes, and experimenting with flavours.
You could find foods that are low in fat, such as chicken, fish, or plant-based alternatives. Burgers and sausages are often high in saturated fat, which can contribute to high cholesterol.
Dips and sauces
How about creating your own dips and sauces by using fat free yoghurt or low-fat crème fraiche with fresh herbs and spices. A lot of ready-made sauces are high in salt and sugar and they can be high in calories, which can lead to weight-gain and high blood pressure.
By being adventurous and trying out new healthy recipes this BBQ week, you can begin to reduce your risk of heart disease and increase your creativity!
Heart Research UK Healthy Heart Tip, written by the Health Promotion and Education Team at Heart Research UK
Healthy Heart Tip: Happy Healthy Father’s Day
Whether you’re a father or taking on a fatherly role it’s time to celebrate you all this Sunday the 19th of June. Why not try making this a fun healthy day for all the family to remember? Here are a few of our tips to do just that.
Healthy gifts
Instead of the standard box of chocolates or bottle of beer why not buy your ‘father’ an activity day out, such as paintballing, or a set of cooking classes you can attend together or as a family.
Heart healthy breakfast in bed
Pull out all the stops and earn bonus points by providing a heart healthy breakfast in bed. Instead of a greasy fry-up why not provide a breakfast full of omega-3 for a healthy heart. A poached egg, smoked salmon and avocado on multi-seeded toast is easy to make, healthy and delicious!
Keep their memory alive
If you’re one of the many who have lost their father/father figure why not plan a walking route where you visit a meaningful place to reflect on happy memories. Get out in the fresh air and send that special person your love.
Heart Research UK Healthy Heart Tip, written by the Health Promotion and Education Team at Heart Research UK
BikeWeekUK begins on 6th June and is the perfect opportunity to become healthier by bike. Cycling regularly can help to lower our risk of developing heart disease and improve our overall health and wellbeing.
Here are some tips to help you get on your bike this summer:
Cycle to work
Cycling to work can be a time-efficient way to fit exercise into your daily routine. It can even benefit your productivity at work whilst also improving the health of your heart.
Cycle together
Cycling can be a great way to meet up with friends, or make new ones, and be active together. Evidence shows that we are more likely to complete exercise when doing so with a partner or in a group.
Additionally, we work physically harder when surrounded by others than when exercising alone. Look up your local cycle groups to get started!
Starting Slow
If you don’t yet feel confident or fit enough for a long bike ride, why not start small by going on some shorter bike rides, and gradually increasing your distance or time. This will build your confidence and fitness before you tackle a longer route.
Use Bike Week as the perfect starting point of pedalling your way to a healthy heart!
For more tips on how to stay healthy, sign up for our weekly healthy tips at:
Heart Research UK Healthy Heart Tip, written by the Health Promotion and Education Team at Heart Research UK
Healthy Heart Tip: Cooking from Scratch
Cooking from scratch can be more nutritious, tastier, cheaper, and it doesn’t have to take long. Give it a go and enjoy the sense of achievement once you’ve cooked a delicious meal:
Keep It Simple!
If you are new to cooking from scratch, try to keep meals simple to start with. If time is an issue, prep your meals in advance. For example, you can measure out your ingredients the night before or practice batch cooking.
Utilise Your Freezer
The freezer can be an important extension to your store cupboard. Did you know you can freeze herbs, fruits and vegetables? These can be very convenient to grab when you need them, and can help you cut down on food waste!
Staple Ingredients
Always keep ingredients for a few staple meals in the pantry and freezer so that there is always a meal just 30 minutes away. This may include dried pasta, quinoa, rice, lentils, canned tomatoes, frozen veg, herbs, spices and olive oil.
We hope we have inspired you to give cooking from scratch a go!
