Tag: healthy heart tip

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

Healthy Heart Tip: Plant-Based Diets for Heart Health

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.

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

To help keep your heart healthy, why not try out some of our Healthy Heart recipes from our website: https://heartresearch.org.uk/heart-research-uk-recipes-2/.

Or have a look through our Healthy Heart cookbook filled with recipes from top chefs, celebrities and food bloggers:

https://heartresearch.org.uk/heart-research-uk-cookbook/.

Healthy Tip: Your Heart & Staying Warm This Winter

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.

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

Healthy Heart Tip: Sandwich Month

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

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

To help keep your heart healthy, why not try out some of our Healthy Heart recipes from our website:

: https://heartresearch.org.uk/heart-research-uk-recipes-2/.

Or have a look through our Healthy Heart cookbook filled with recipes from top chefs, celebrities and food bloggers:

https://heartresearch.org.uk/heart-research-uk-cookbook/.

Healthy Heart Tip: National BBQ Week

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!

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

To help keep your heart healthy, why not try out some of our Healthy Heart recipes from our website: https://heartresearch.org.uk/heart-research-uk-recipes-2/.

Or have a look through our Healthy Heart cookbook filled with recipes from top chefs, celebrities and food bloggers:

https://heartresearch.org.uk/heart-research-uk-cookbook/.

Healthy Heart Tip: Happy Healthy Father’s Day

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.

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

To help keep your heart healthy, why not try out some of our Healthy Heart recipes from our website: https://heartresearch.org.uk/heart-research-uk-recipes-2/.

Or have a look through our Healthy Heart cookbook filled with recipes from top chefs, celebrities and food bloggers:

https://heartresearch.org.uk/heart-research-uk-cookbook/.

Healthy Heart Tip: Bike Week

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:

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

To help keep your heart healthy, why not try out some of our Healthy Heart recipes from our website: 

https://heartresearch.org.uk/heart-research-uk-recipes-2/.

Or have a look through our Healthy Heart cookbook filled with recipes from top chefs, celebrities and food bloggers:

https://heartresearch.org.uk/heart-research-uk-cookbook/.

Healthy Heart Tip: Cooking from Scratch

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!

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

To help keep your heart healthy, why not try out some of our Healthy Heart recipes from our website:  https://heartresearch.org.uk/heart-research-uk-recipes-2/.

Or have a look through our Healthy Heart cookbook filled with recipes from top chefs, celebrities and food bloggers:

https://heartresearch.org.uk/heart-research-uk-cookbook/.

Healthy Tip – Keep Mum’s Heart Healthy this Mother’s Day

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

Healthy Heart Tip: Keep Mum’s Heart Healthy this Mother’s Day

This Sunday, 27th of March, treat your mum to a luxurious, heart healthy day. It’s important for all mums to remember to take care of their own health and wellbeing, as well as that of their families. Here’s a few ways to make the day healthy and special:

Breakfast in Bed

  • Your mum will love being served breakfast, so pop by the shops early or make arrangements the day before.  Why not serve up a tray of muesli with juicy berries, scrambled eggs with smoked salmon on wholemeal toast and freshly squeezed fruit juice. Dish up yoghurt with a medley of exotic fruits such as mango, kiwi, lychees and star fruit to make the tray more colourful.

Activities Galore

  • An active day out is a great way to spend Mother’s Day. This could be anything from a few rounds of tennis/badminton, a walk in the countryside or a cycle in the park. Spending time together as a family is always a treat. Take a healthy picnic and make sure you do the washing up when you get home. 

Stress-free Day

  • Why not pamper her with a home spa? Light a fragranced candle and treat her to a manicure, pedicure, a relaxing facial or a back/neck massage. Running errands, doing the cooking and the washing up is a good way for mum to have a well-earned and stress free day.

Reverse the roles this Mother’s Day by looking after your mum and treating her to a luscious, heart healthy day!

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

To help keep your heart healthy, why not try out some of our Healthy Heart recipes from our website: 

https://heartresearch.org.uk/heart-research-uk-recipes-2/

Or have a look through our Healthy Heart cookbook filled with recipes from top chefs, celebrities and food bloggers:

https://heartresearch.org.uk/heart-research-uk-cookbook/

Healthy Heart Tip: National No Smoking Day

Wednesday 9th March marks National No Smoking Day in the UK.

Nicotine drives up blood pressure and heart rate, putting immediate and long-term strain on your heart and arteries. The carbon monoxide in cigarettes means less life-giving oxygen for all your tissues, including your heart.

This is harmful to your health and can reduce your life expectancy whether you smoke a lot or a little.

If you would like to add more healthy years to your life, then why not look through our tips on how to quit smoking today.

Find YOUR Incentive


Most smokers know that smoking is bad for their health, but it can be incredibly difficult to quit.

Hard-hitting warnings are proven to help smokers ditch the habit. Whether it’s a shocking image on a cigarette packet, a hole in your wallet, or a noticeable decline in your fitness, try to stay focused on the reasons why you want to quit to keep yourself motivated.

Seek Support


Getting support to stop smoking can increase your chances of success. You could try contacting your local Stop Smoking Services or chatting to your GP. You could also seek advice from a friend or family member who has successfully stopped smoking.

Tackle the cravings


Cigarette cravings are intense urges to smoke and they can last for 5 minutes. Quitting smoking requires a huge amount of willpower. When you get a craving, try to distract yourself for 5-10 minutes until it passes.

You could try planning a healthy dinner or plan a route for a walk. Once the craving has passed, give yourself a pat on the back!

Whatever your reason for wanting to stop smoking, make a plan that works for you and remember that help is available. If you don’t succeed on your first attempt to quit, keep trying! Good luck!

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

To help keep your heart healthy, why not try out some of our Healthy Heart recipes from our website: https://heartresearch.org.uk/heart-research-uk-recipes-2/

Or have a look through our Healthy Heart cookbook filled with recipes from top chefs, celebrities and food bloggers:

https://heartresearch.org.uk/heart-research-uk-cookbook/