Tag: healthy heart tips

Healthy Heart Tip: How to drink less alcohol this New Year

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

Alcohol can often be at the forefront of the festive season. This time of year, is for gathering and celebrating with your loved ones, which can often mean consuming too much alcohol.

Over 60% of drinkers in the UK over-indulge during the festive period, consuming more alcohol than usual and having their first drink at an earlier time of day. Alcohol consumption can have a negative effect on the heart and a few drinks can cause you to sleep poorly and be tired the next day, making you reach for unhealthy foods for a quick energy fix.  

In this week’s healthy tip, we share some ideas for how you can reduce your alcohol consumption this festive season and enter the new year feeling full of energy. 

Alcohol-free drinks 

With so many alcohol-free alternatives of your favourite big-name brands now available, why not use Christmas as a time to try them out?

You may need to try a few to find one that you like, but often they taste very similar to their alcoholic counterpart. Even if you don’t quit drinking entirely, you can reduce the amount of alcohol you consume by alternating your regular drink with an alcohol-free version.  

Mocktails 

Mocktails or cocktails without alcohol are a great way to enjoy a tasty drink this festive season. Bars and restaurants often have a wide range of mocktails for you to choose from, and they’re usually cheaper too.

Be mindful when choosing your drink of how much sugar is in it, try to avoid those containing sugar syrups and fruit juices. Instead, opt for ones containing ingredients like mint, lime juice and soda water. A fancy glass makes all the difference, so why not buy some decorative cocktail vessels, and make some indulgent mocktails at home. 

Enjoy alcohol in moderation 

To look after our heart, we don’t have to stop drinking completely. The key is to enjoy alcohol in moderation and adopt other healthy lifestyle habits alongside this.

The NHS recommends drinking no more than 12 units of alcohol per week, spread across three or more days which is the equivalent to six medium (175ml) glasses of wine or six pints of 4% beer.

By not exceeding these recommendations, you may feel more able to be physically active and cook healthier meals. 

Healthy Heart Tip: Fats and heart health

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

Healthy Heart Tip: Fats and heart health

Many people believe that eating fats should be avoided at all costs, but fats are an important part of a healthy balanced diet and are needed for your body to function. However, consuming too much-saturated fat increases your risk of developing heart disease.

You should consume no more than 10% of your daily energy intake from saturated fats. But unsurprisingly, adults in the UK consume around 12.4% on average, which can lead to excess weight gain and heart disease.

In this healthy tip, we discuss the importance of fat, different types of fat and the sources of them:

Importance of fat in the diet

Fats are the body’s second source of energy, and our body uses them for fuel when carbohydrate stores have run out. We need fats in our diet so our body can absorb vitamins A, D, E and K, which are fat-soluble vitamins that can only be absorbed when there is fat present.

Fats also provide essential fatty acids that the body cannot make itself. These fatty acids help to regulate the immune and central nervous system, as well as help with skin health, brain function, heart health and cancer prevention.

Finally, fats protect the vital organs, including the heart, and insulate the body from extreme temperatures. Fats should make up 20% to 35% of your daily energy intake.

Types of fats

Saturated or unhealthy fats have a negative effect on your body and health. These often increase your LDL or bad cholesterol levels, which can lead to blockages in your arteries and a heart attack. Therefore, these should be consumed irregularly and eaten in small amounts.

Unsaturated or healthy fats can benefit your health and your heart. These increase the amount of HDL or good cholesterol in your blood, helping to keep your arteries clear and working efficiently. These should be consumed more frequently than saturated fats due to their health benefits, but they’re still high in calories and should be eaten in moderation, as part of a healthy balanced diet.

Sources of fats

Foods high in saturated fats include cheese, butter, cream, cakes, biscuits, coconut oil and processed meats. It is worth noting that whilst coconut oil may have some health benefits, it is high in saturated fat and its consumption should be limited.

Unsaturated fats are found in avocados, olive oil, nuts, seeds and oily fish. Types of oily fish include herring, pilchards, salmon, sardines, sprats, trout and mackerel.

Getting healthy fats into your diet

Some small changes to your diet can ensure that you’re eating healthy fats and keeping your arteries and heart healthy.

Try adding nuts to dishes such as stir-fry, salads, smoothies and yoghurts. Nuts and seeds make a great snack as they contain protein, which helps keep you feeling fuller for longer, pair them with some fruit to make sure you hit your five-a-day goal.

You could also use olive oil to cook dishes on low heat, or to drizzle over the top of salads and vegetables, and make sure you’re eating one portion (140g cooked) of oily fish per week.

The good and bad of cholesterol – what you need to know

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

Healthy Heart Tip: The good and bad of cholesterol – what you need to know

Did you know that more than two in five people in England have high cholesterol? High cholesterol often goes untreated due to its lack of noticeable symptoms, which leads to it going undiagnosed.

Even if you feel fit and healthy, make sure that you get your cholesterol levels checked at least every five years. Cholesterol can be influenced by lifestyle factors, but genetics also play a role. Without getting it checked you won’t know your results.

Here we explain cholesterol and give you some ideas on how you can maintain healthy levels:

What is cholesterol?

Cholesterol is a type of fat in the blood that is made in your liver. Additional cholesterol comes from the foods you eat, particularly those rich in fats.

Your body needs certain levels of cholesterol to be able to perform important jobs such as supporting the production of cell membranes, vitamin D and certain hormones. It is measured in millimole per litre or mmol/L. With total cholesterol levels of below 5 mmol/L being healthy.

Non-HDL cholesterol

Non-HDL cholesterol is often referred to as the bad cholesterol within your blood. Its role is to transport all fat molecules around your body. However, when there’s too much of it, it can build up in your arteries, causing them to harden and narrow.

This causes atherosclerosis and can lead to heart disease. High levels of non-HDL cholesterol are typically linked to diets rich in saturated fats (fatty foods) such as pastries, cakes and processed foods. Healthy levels of non-HDL cholesterol are below 4 mmol/L.

HDL cholesterol

HDL cholesterol or the good cholesterol in your blood picks up any excess cholesterol and takes it back to your liver to be broken down and removed from your body. Higher levels of HDL cholesterol reduce your risk of heart disease, while lower levels increase it.

To boost HDL levels, incorporate unsaturated fats into your diet such as olive oil, nuts and seeds, oily fish and avocados. Healthy levels of HDL cholesterol are more than or equal to 1 mmol/L.

How to keep your cholesterol levels healthy

Regular exercise and meeting the guidelines of 150 minutes of physical activity each week will help to keep your cholesterol levels healthy.

Her – Fri 3 February 2022 – Scottish Storytelling Centre, Edinburgh (© photographer Andy Catlin www.andycatlin.com)

Maintaining a healthy weight, not smoking and drinking limited amounts of alcohol also favourably impact your cholesterol levels. As well as eating a healthy balanced diet that includes oily fish, wholegrains, nuts and seeds, fruit and vegetables and limited amounts of processed foods.

Healthier lunchbox ideas

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

Healthy Heart Tip: Healthier lunchbox ideas

With the summer holidays at an end, it’s time to think about what to include in your children’s lunchboxes for the new term.

Less than 2% of packed lunches meet the School Food Standards and often offer a less nutritious option than school meals.

Lunchboxes brought from home often include more processed and ultra-processed foods with higher amounts of salt and sugar than school meals. What you choose to include in your children’s lunchboxes can affect their behaviour, concentration and brain function for the rest of the day.

Here, we show you how to pack a nutritious lunchbox ready for going back to school:

Good protein source

Protein is essential for brain and body growth to help kids feel fuller for longer. Fuelling kids’ lunches with protein is crucial for helping them concentrate until the end of the day and supporting their development.

A great way to add protein is by making tuna, chicken or turkey sandwiches or wraps, adding beans and seeds to the lunchbox and including yoghurts.

Fruit and vegetables

Fruit and vegetables are full of vitamins, minerals and fibre, making them a great way to add colour to a lunchbox. This will help your child meet their five-a-day goal and feel energised throughout their school day.

So, why not include some vegetable sticks and hummus, or add salad to sandwiches, wraps or pitas? An easy way to ensure fruit is eaten from a lunchbox is to make it easy to eat, this might mean peeling oranges or chopping fruit into bite-sized pieces. Add a small squeeze of lemon juice over chopped fruit like apple to prevent it from turning brown.

Wholegrains

Wholegrains are a great source of fibre and energy for your child. Wholegrains, along with protein, help keep your child full and give them more energy to concentrate.

Wholemeal bread, wholegrain pasta, crackers or brown rice are some examples of where you can swap white carbohydrates for wholegrain varieties.

Hydration

Hydration is essential for your body and brain to work effectively. By including a drink in your child’s lunchbox, you’re helping to keep their brain functioning and ensuring they have optimal concentration.

Using an appealing reusable water bottle that your child has picked themselves can help encourage them to drink regularly. If it’s a warm day, you could add a small frozen drink to their lunchbox to help keep its contents cool throughout the day and encourage your little one to drink more.

Healthy Heart Tip: Basics of heart health and how you can reduce your risk

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

Healthy Heart Tip: Basics of heart health and how you can reduce your risk

Maintaining a healthy lifestyle can be challenging, particularly with the conflicting advice found online and on social media about what is good or bad for your health. Surveys conducted in the UK revealed 33% of men and 31% of women had at least two unhealthy traits that could be harming their health.

Coronary heart disease is preventable. By minimising your risk factors and eating a healthy diet, carrying out regular physical activity, not smoking and reducing your alcohol consumption, you’re helping to keep your heart healthy. In this healthy tip, we ways you can benefit your heart health and basic ways you can look after your health.

Healthy eating

Following a Mediterranean-style diet has been proven to be great for your heart health. This way of eating highlights plant-based foods, lots of fibre and healthy unsaturated fats.

The Mediterranean diet involves consuming lots of fruit and vegetables, wholegrains including wholegrain pasta and rice and wholemeal breads, nuts and seeds, beans and extra virgin olive oil. Moderate amounts of fish, seafood, poultry, eggs, cheese and yoghurt. Little or low amounts of red meat, processed foods, sweets, butter and sugary drinks.

Physical activity

Carrying out regular physical activity will help to strengthen your heart muscle to reduce your resting heart rate and blood pressure. You should aim to carry out at least 30 minutes of physical activity five times a week, this will help you to meet the recommended physical activity guidelines and keep you healthy.

If you’re new to physical activity, then make sure you gradually introduce it into your lifestyle and don’t run before you can walk. Try making the activities part of your daily routine and make sure it’s something that you enjoy doing, this way you’re more likely to continue doing it.

Quitting smoking

Seeking support to stop smoking from professionals will help you to improve your heart health. Try setting yourself a date within the next two weeks when you’re going to stop smoking and make sure to remove all your lighters, matches, ashtrays, cigarettes and any other reminders of smoking from your house.

Within six hours of quitting, your heart rate and blood pressure will improve and within two to twelve weeks your blood will pump more efficiently through your heart and muscles.

Reducing alcohol consumption

Drinking alcohol on a regular basis can increase your risk of developing heart disease, increase your blood pressure and cause weight gain. The NHS recommends no more than 14 units per week spread over three or more days, or skip drinking altogether where possible.

If you do regularly consume alcohol, then try to have more alcohol-free days within your week and make sure to choose lower alcoholic or non-alcoholic options where possible. If you need support to help you to reduce your alcohol consumption, seek professional help and advice from your GP.

Healthy Heart Tip: Make Your Summer Picnics Healthier 

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

Picnics are one of the best parts of summer and a great chance to spend some well-deserved time outside enjoying the sunshine.

The average person has around three picnics a year, so that’s 94 million picnics that happen annually. Dining al fresco doesn’t need to be boring or unhealthy, use this as an opportunity to continue your healthy habits and eat a range of nutritious and heart-healthy foods.  

Here we share some tips on how to enjoy a healthier picnic: 

Be Prepared 

There is nothing worse than tasty food that has been spoilt in the heat. Use this as the perfect time to invest in a cool bag or box that’ll keep your food cold and fresh for optimal enjoyment.

You might find it useful to get a picnic blanket too. This will not only give you somewhere more comfortable to sit, but it will also help protect you and your food or drinks from insects and damp ground. 

Make Nutritious Foods 

Preparing your own food at home will save you money and provide an array of heart-healthy, tasty options. If you want to eat a classic sandwich, choose a healthier wholemeal bread and fill it with a healthy protein and plenty of salad or vegetables.

Fruit skewers, roasted chickpeas, and homemade hummus with wholemeal pitta breads are great picnic options that are easy to prep in advance. 

Heart Research UK’s Greek salad or cheese and courgette savoury muffins also make tasty, heart-healthy choices. 

Enjoy Time with Friends and Family 

Picnics are great for socialising with friends and family to unwind from the stresses of life. Stress can increase both your heart rate and blood pressure, putting an increased strain on your heart.

Taking time out from your busy schedule to relax and socialise in nature over a picnic can be great for your health. 

Add in Some Physical Activity 

Why not use this designated time outside to increase your physical activity levels too? You could do this by making the picnic halfway through a nice walk or bike ride in the countryside.

Alternatively, you could take a frisbee or ball with you and play a group game of catch. By increasing your physical activity levels and eating healthier picnic food, you’re keeping your heart healthy. 

Artificial Sweetener vs Sugar: are they healthy for your heart?

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

Healthy Heart Tip: Artificial Sweetener vs Sugar: are they healthy for your heart?

Many people think that artificial sweeteners are a healthy and safe alternative to sugar, but is this the case? Research shows that both artificial sweeteners and sugar can be a problem for your health. 

Most adults in the UK eat too much sugar, which is often responsible for increasing blood pressure, causing excess weight gain and tooth decay. Artificial sweeteners are used as alternatives to sugar in many foods, most commonly in foods labelled as diet-friendly, low-calorie or sugar-free.

However, recent studies suggest these can increase your blood pressure and cholesterol levels, which worsen blood sugar control and are risk factors for heart disease. Although more research needs to be done into the effects of artificial sweeteners, it is possible that, like sugar, it can also increase your risk of heart and circulatory diseases.  

Here we share some tips on how to reduce your intake of both sugars and artificial sweeteners: 

Train your tastebuds 

When you regularly consume sweet foods and drinks, your brain begins to recognise highly sweetened products as a positive reward. The phrase ‘sweet tooth’ means that you crave sweet foods and drinks, which satisfies your need or want when you consume them. Those people who have a sweet tooth are often those who have been exposed to sweet foods in their early life. 

Removing sweet foods and drinks from your daily diet may result in you feeling withdrawal symptoms for a short period of time. However, this will allow you to retrain your tastebuds and reduce your cravings for highly sweetened products. Replacing unhealthy snacks with healthier versions, such as fruit and nuts with a small amount of dark chocolate, will lead you to gain similar satisfaction from these healthy foods that support heart health. 

Dietary changes 

Cooking foods from scratch will allow you to be aware of the amount of sugars and sweeteners within your meals. Often pre-made, processed foods such as ready meals and pasta sauces contain sugar. By making these meals from scratch and adapting your recipes to contain little to no added sugar, you’ll be helping to keep your blood pressure healthy. 

Experiment with using spices and seasonings such as cinnamon and vanilla to sweeten foods and drinks without negatively affecting your health. 

Fruits are a good natural way to satisfy your sweet cravings whilst counting towards your five-a-day. However, some fruits are high in natural sugars and consuming them in excess can have a negative impact on your health. If you consume high amounts of fruit, try and replace some with snack-friendly vegetables such as carrot and cucumber sticks.  

Swap your usual fizzy drinks for water. This includes your ‘diet’ versions too, as these contain artificial sweeteners which could also negatively affect your heart. 

Check food labels 

Many foods often have hidden sugars in them, and checking your food labels whilst you are shopping is the easiest way to know how much you’re consuming. If you find that your usual choices have high amounts of sugar in them or have red traffic light food labels on the front, then it is best to avoid these. Have a look for other alternatives that have lower quantities of sugar in them and choose these. 

Yoghurts, condiments and jars of sauce are often high in sugar. Try to use the no-added sugar versions where possible and be mindful of food manufacturers swapping out the sugar for artificial sweeteners in products. Common artificial sweeteners include Aspartame, Sucralose, Saccharin, Erythritol and Acesulfame potassium (Ace-K).  

Both sugar and artificial sweetener intake should be limited as much as possible and you should be mindful of your intake. Consuming these on occasion is alright and won’t have a detrimental effect on your health. It’s important to make sure that you do not exceed the sugar guidelines of 30g of free sugars per day or the equivalent of seven sugar cubes to keep your heart health in check.  

Healthy Heart Tip: Is open water swimming good for your heart?

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

Healthy Heart Tip: Is open water swimming good for your heart?

Open water swimming is becoming increasingly popular with almost three million people taking part in the UK. But what is it?

Open water swimming takes place anywhere outdoors that isn’t a swimming pool. This includes lakes, rivers, lochs, seas and reservoirs, all places where there are no man-made sides or bottoms and no lane ropes for you to follow.

Swimming in general is one of the most common forms of physical activity and it is a great workout for your heart. But is open water swimming good for your heart too? Here we look at the benefits and risks of open water swimming and how to stay safe out there.

The benefits

Swimming in general is a great form of aerobic exercise that requires muscular strength and endurance. By adding in the challenges of the open waters varying conditions, it becomes a more intense workout that requires your heart to engage differently with each swim.

Open water swimming has been found to reduce your risk of heart disease through improvements in cholesterol levels, blood pressure and inflammation when practised regularly. It is also an effective weight management method that can help to reduce your body fat.

Due to the horizontal swimming position, your heart must pump blood against gravity, meaning it works harder to get oxygenated blood to your extremities. This means that your heart gets stronger and open water swimming can help improve your circulation.

Being outside in nature and open water can help to reduce stress, anxiety and improve your mood. Submerging your body in cold water can boost your dopamine levels and release endorphins. This has also been found to stimulate your parasympathetic nervous system and so improve the quality of your sleep.

The risks

By submerging yourself into cold water, your blood vessels narrow, and your heart rhythm becomes disturbed. This can put your body into shock and can cause a cardiac arrest. Always try to submerge your body gradually and try to control your breathing.

If you swim in cold water for a prolonged period or are exposed to cold air, then you are at risk of hypothermia. Once you exit the water, your body temperature will continue to cool so make sure you get dry and changed as quickly as possible.

If you have a heart condition or high blood pressure, then the increased work rate on your heart could be dangerous.

Make sure you check with your GP before taking part.

How to stay safe

Swimming in open water can be dangerous, especially if you are new to the sport or have an underlying health condition. Make sure you never swim on your own, always go with friends or join a group. This way you have people to look out for you, and you can enjoy the benefits of socialising.

Make sure you wear the correct equipment; this will help to keep you safe, warm, and visible. A brightly coloured swimming cap, goggles and wetsuit are essential.

The colder the water is, the less time you should spend in it. Make sure you spend the right amount of time in the water if you’re in it for too long you’re risking your health.

If you begin to feel unwell at all whilst you’re swimming, get out immediately, get warm and seek help.

Healthy Heart Tip: Traffic Light Food Labels

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

Healthy Heart Tip: Traffic Light Food Labels

Reading food labels can be confusing, and it can be hard to know where to look, with the back-of-pack labels often feels like navigating through a maze.

Most food and drink manufacturers, as well as supermarkets in the UK, now voluntarily display front-of-pack information in a colour-coded ‘traffic light system’. Energy, fat, saturated fat, total sugars, and salt content are commonly displayed in green, amber and red on the front of many food and drink packets to help consumers make informed choices.

By being aware of the nutrient content of foods, reading food labels correctly and making healthy swaps, you can keep your heart healthy and live a little longer too.

Here are some tips to help you make the healthiest food choices possible:

Energy value

The energy value of food or drinks is measured and displayed on packets as both calories (Kcal) and kilojoules (kJ).

On average, men need to consume around 2500kcals per day and women need approximately 2000kcals. This should be taken into account when choosing your food and drink options. Lower calorie options are often healthier, but make sure you check the sugar and salt content.

If you regularly consume more calories than you burn off, then it is likely you will gain weight. Increased weight is associated with a higher risk of developing heart diseases

Go green

You should aim to choose foods that have as many areas highlighted in green as possible. Traffic light labelling can help you to make healthy informed decisions about what brand or type of food you buy.

For example, if you are selecting a pre-packed sandwich or a jar of sauce, look at which one has more green sections on the front.

Amber: proceed with caution!

If you notice that food has amber front-of-pack information, then proceed with caution. This food can still be healthy, and it is advised to opt for foods with mainly green and amber labels, but just be aware not to consume too much of it.

Make sure that you are aware of your intake. If you are buying more than one item of food for a meal and they all have amber warnings for salt, then swap one for a healthier lower-salt alternative.

Remember high levels of salt, sugars and saturated fats can all impact your heart health.

Red: STOP!

Are you regularly choosing foods that have lots of red on the labels? Be careful!

Consuming foods that are high in fat, saturated fat, sugar and salt have a negative impact on your heart and it is generally advised to avoid those with red labels.

Eating these on occasion as a treat and part of a balanced healthy diet is fine, but when they are consumed regularly, they can increase your blood pressure and bad cholesterol levels (LDL).

This puts an increased strain on your heart and heightens your risk of cardiovascular diseases.

Healthy Heart Tip: Reducing your salt consumption

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

Healthy Heart Tip: Reducing your salt consumption

Consuming too much salt can lead to high blood pressure, a major risk factor for developing heart diseases. Salt is a source of sodium which is essential for a healthy body and diet. However, when we consume too much it can have a negative effect on our cardiovascular system and kidneys.

Did you know that one tablespoon of soy sauce contains almost 3g of salt? The NHS recommends no more than 6g of salt a day, this is around one level teaspoon. This includes salt that is already in our foods, plus any that’s added during or after cooking.

Here are some tips to help you reduce your salt consumption:

Reduce processed food consumption

Processed, ultra-processed foods and packaged foods are often responsible for much of the salt you eat. Eating a diet based on fresh foods, fruits and vegetables will help to reduce your salt intake and improve your heart health.

Processed foods are those that undergo any deliberate changes before being sold, for example, washing, cutting, canning, freezing or adding preservatives. Whereas ultra-processed foods, undergo extensive processing and end up looking nothing like their original state. They often have additives, artificial flavours and colours, sweeteners and preservatives added to them.

Always check your food labels when purchasing packaged foods. Green and amber on the traffic light system labels are healthier as they tend to be lower in salt. Try to avoid labels with red on them where you can.

If possible, try and make the foods from scratch, this way you know exactly what’s going into it. It may help to batch cook and freeze some of the meals for convenience.

Choose lower-salt alternatives

Try low, reduced salt or sodium versions of foods and sauces. These are often available for soy sauces, jars of sauce and stock.

If possible, buy tinned vegetables, pulses or fish in water instead of brine, this will reduce your salt consumption further.

For a food to be classified as low in salt, it needs to have 0.3g salt or less per 100g. Between 0.3g and 1.5g of salt is classed as medium salt content, whilst 1.5g salt or more per 100g is seen as high salt content.

Don’t add salt to your food

Herbs and spices such as parsley, oregano and chilli powder are a great alternative to use than salt.

You could try adding lemon, garlic and wholegrain mustard for extra flavours in your cooking too.

Experiment with your flavours and enjoy your cooking.