Tag: healthy heart tips

Healthy Tip: Caffeine & Heart Health

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

Healthy Heart Tip: Caffeine & Heart Health

A dose (or two) of caffeine plays a staring role in the morning routine of many adults, but is our morning cuppa having a negative impact on our heart?

In this week’s healthy tip, we look at caffeine specifically in relation to our cardiovascular health. Does drinking coffee raise our blood pressure? Are energy drinks safe? Read on to find out and pick up some tips on how we can make our caffeine habit heart healthier.

Is caffeine bad for our heart?

You’ll be pleased to know that for healthy individuals, moderate consumption of caffeine (4-5 cups a day) doesn’t have a negative impact on our heart. However, everybody responds to caffeine differently and if you experience any negative side effects such as heart palpitations, it is wise to limit your consumption.

Also, be mindful of drinking caffeine after mid-day as it can remain in your bloodstream for up to 10 hours after consumption and negatively impact your sleep – which could have a negative impact on your heart.

Caffeine & blood pressure

Consuming caffeine has been shown to cause our blood pressure to increase, however this is usually only temporary and in healthy individuals isn’t cause for concern.

It is important we know our blood pressure and put lifestyle changes in place to keep it as healthy as possible, but quitting the coffee isn’t needed for a healthy heart. Instead, focus on eating a healthy diet and taking part in regular exercise.

Energy drinks & dehydration

While consuming a few cups of tea or coffee isn’t cause for concern, consuming multiple energy drinks could be more problematic. This is due to the volume in which they are consumed and the sugar that usually accompanies them.

If you do drink energy drinks, don’t drink them as you would other soft drinks to avoid consuming high amounts of caffeine. It is also worth keeping mind that consuming too much caffeine can cause dehydration, so make sure you sip water or other healthy drinks between your caffeinated beverages.

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

 www.heartresearch.org.uk/health-tips 

Healthy Tip: Working out your heart

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

Healthy Heart Tip: Working out your heart

Did you know that your heart is a muscular organ and beats about 100,000 times a day? This varies depending on your level of fitness, but the bottom line is it has a BIG job to do.

Although the cardiac muscle isn’t under voluntary control like the skeletal muscles in your body (you don’t have to tell your heart to beat!), it still requires working out.

Here we share some tips on how to get started working out your heart.

What exercise?

A great way to work out your heart is to partake in some heart-pumping aerobic exercise, which is basically anything that gets your heart pumping faster.

Lots of different activities fall into this type of workout such as brisk walking, running, cycling, swimming, playing tennis and many fitness classes such as boxercise or Zumba.

Resistance training also contributes to a healthy heart, including working out with free weights or on weight machines. You can even do hand weight exercises while sat at your desk.

How much?

Doctors recommend a minimum of 150 minutes of moderate intensity, aerobic exercise per week. This could look like 30 minutes a day, five days a week, or maybe some longer sessions on fewer days.

In addition to aerobic exercise, aim for two sessions of resistance training per week.

If you don’t already take part in exercise, start small, as any exercise is better than none. You can gradually work up to the recommended amount.

The benefits

Regular exercise has the potential to lower our blood pressure and heart rate which reduces the risk of heart diseases. It can also reduce the risk of developing other conditions such as type 2 diabetes.

A combination of aerobic exercise and resistance training can contribute to healthy cholesterol levels. Moving more is one of the best things you can do for your heart health.

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

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

Healthy Heart Tip: Healthy Bank Holiday

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

Healthy Heart Tip: Healthy Bank Holiday

Breakfast

Always start the day with a good breakfast as this sets the tone for the day and encourages you to choose healthy options at other mealtimes.

Consuming a breakfast rich in protein will help keep you fuller for longer and a portion of wholegrain carbohydrate will give you the energy you need to power your morning.

Why not try scrambled egg and avocado on wholegrain toast or fresh fruit with low-fat yoghurt and low-sugar granola?

Choose healthier drinks

Consuming too much alcohol can have a negative impact on your heart, but the good news is there are so many healthier and delicious, alcohol-free drinks available nowadays.

A simple soda water with fresh lemon is delightful, or you could try a gut-loving kombucha or simply choose alcohol free versions of the alcoholic beverages you usually consume. These drinks generally contain fewer calories than normal soft drinks and alcoholic tipples and won’t leave you with a fuzzy head the following day.

Drop the guilt

Bank holidays are usually a time when families and friends meet up to enjoy some quality time together. Often this includes an abundance of less healthy food and drink options to tempt us.

Avoid over-indulging, by giving yourself permission to enjoy a moderate amount of food and drinks that are higher in sugar, salt, fat or alcohol, and enjoy it without feeling guilty.

If you are planning a BBQ this weekend, you might want to check out our Healthy Tip on BBQs. 

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

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

Healthy Tip: Supercharged Sandwiches

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

Healthy Heart Tip: Supercharged Sandwiches

Thought to have been invented in 1762, sandwiches have stood the test of time and are one of the nation’s favourite lunch options.

They are quick and simple to make, can be adapted to suit any dietary preference and they can be as extravagant or as basic as you wish.

Many people shy away from sandwiches when they are trying to eat more healthily, opting for salads or lighter options instead, but the humble sandwich can be a heart-healthy option when we take the time to plan out its components.

The bread

Choose wholewheat options which contain more fibre and are higher in vitamins than their white equivalent.

Fibre is an essential part of a heart-healthy diet, so it is a great idea to select higher fibre options when choosing bread. You can always switch up the bread for wholemeal pittas, wraps or bagels to add variety. Just be sure to look for lower salt options where possible.

The filling

It is important to make sure we include a source of protein in our sandwiches. Protein helps us feel fuller for longer and will keep our energy consistent throughout the day.

Avoid processed deli meats which usually contain high levels of salt, and opt for healthier options such as roasted chicken, salmon, egg, beans, lentils, or low-fat dairy options such as lighter cheddar or cottage cheese.

The veggies

No sandwich would be complete without some vegetables! It can be tempting to skip these, but adding some colour will make sure you receive a healthy dose of vitamins and minerals and add some more all-important fibre.

Ensuring we eat some plants at every meal makes it much easier to consume our five-a-day. Great options include roasted veggies, grated carrot, cucumber, pepper, spinach, rocket and any other leafy greens.

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

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

Healthy Heart Tip: Healthy Happy Holidays

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

Healthy Heart Tip: Healthy Happy Holidays

The summer school holidays are upon us here in the UK and this week’s healthy tip is all about keeping children healthy and happy over the break.

During the summer holidays normal routine is broken and without a robust plan in place, this can result in unhealthy foods and activities creeping in more than usual.

Here we give you some ideas to ensure everyone starts the new school term feeling nourished and healthy, including parents and caregivers!

Super snacking

Anybody who has looked after children will know that you usually hear “I want a snack” about 100 times a day! Add an extra snack section to your shopping list over the holidays and include healthy options such as nuts and seeds (chopped for small children), cheese, rice cakes, yoghurts, fruit, and vegetables to chop into sticks.

Children can feel hungry soon after a meal if it wasn’t nutritionally balanced so make sure you include a source of carbohydrate and protein with every meal and add some heart healthy fibre from fruits and vegetables to help keep them full.

Get active

If you’re a parent or caregiver, your usual exercise routine may be thrown out during the holidays. Thinking about activities you can do as a family to hit those movement goals is a great way to ensure everyone fits that all important exercise in over the summer.

Some ideas include joining your local family parkrun or planning in swimming days each week. Even just going out for a walk or organising a bug hunt to keep the younger children engaged will help everyone get the daily steps in.

Plan ahead

Failing to prepare, is preparing to fail. Sitting down with the calendar for the next month or so and spending some time making plans will make the summer holidays run much smoother and most likely mean everyone eats healthier and has more fun.

Planning activities and meals in advance will ensure you aren’t caught out and end up reaching for the takeaway menu. Keep it simple and follow a similar weekly structure where possible.

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

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

Healthy Heart Tip: Back to Basics

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

Healthy Heart Tip: Back to Basics

12th of July is National Simplicity Day in the UK, and in honour of the day dedicated to simple living, this healthy tip takes heart health back to the basics.

Our health, the food we eat and the exercise we do (or don’t do) are hot topics and it can feel overwhelming and far from simple.

In this week’s healthy tip, we are stripping back the noise and detailing a few easy things we can all start doing from today for a healthy heart.

Mediterranean diet

This way of eating emphasises eating lots of plant-based foods and healthy fats and can reduce your risk of cardiovascular disease.

Eat lots of fruit and vegetables, wholegrains (brown rice, wholemeal bread etc), nuts and seeds and extra virgin olive oil. Eat moderate amounts of fish (especially omega-3 rich fish like salmon) and dairy products. Eat little meat (opt for lean chicken and turkey), sweets, sugary drinks, and processed foods.

30 minutes of exercise

Exercise for 30 minutes at least five days a week. Adults should be active for 150 minutes a week and you can break this up however you like.

Start small if you need to. If you don’t currently have an exercise routine, a brisk walk for 30 minutes a day, five days a week will significantly impact your heart health for the better.

Alcohol & smoking

If you smoke, seek support and work with a professional to help you stop. There is support available so be sure to ask for help. Drinking small amounts of alcohol is unlikely to cause serious consequences alongside a healthy lifestyle, but heavy drinking is a big risk factor for cardiovascular disease.

The NHS recommends drinking no more than 14 units of alcohol a week spread over three or more days, but also state that there is no completely safe level of drinking so skip the alcohol where possible.

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

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

Healthy Heart Tip: Can chocolate be healthy?

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

Healthy Heart Tip: Can chocolate be healthy?

The 7th of July marks World Chocolate Day and we are taking the opportunity to talk about one of the nation’s favourite snacks!

Many of us are fond of this creamy confectionary and there has been various health claims made over the years. In this #HealthyTip we look at chocolate and discuss how it can form part of a balanced and heart-healthy diet.

What is chocolate?

Chocolate is made with the cocoa bean which contains substances called polyphenols. These contain antioxidants that help protect against heart disease and lower cholesterol.

Cocoa beans are processed to make cocoa solids that are used in chocolate. Cocoa solids on their own contain no added sugar and contain some fibre making them heart healthy. However, most chocolate consumed contains lots of added sugar and fat which makes it not so heart healthy.

What chocolate is healthiest?

Dark chocolate is the best option as it contains more cocoa solids (which contain the heart-healthy stuff).

The higher the percentage of cocoa solids the better, so try choosing ones with 70% cocoa solids or more. Avoid milk and white chocolate as these are low in cocoa solids and high in fat and sugar.

Enjoy as part of a balanced diet

Chocolate can be enjoyed as part of a healthy, balanced diet and there is no need to feel guilty for eating it.

The key is to swap it for a healthier version (dark chocolate) and consume it in moderation as it is still high in saturated fat and calories which consumed in excess can lead to weight gain and contribute to high cholesterol and heart diseases.

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

Healthy Tip: Heart Health & Father’s Day

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

Healthy Heart Tip: Heart Health & Father’s Day

In the lead up to Father’s Day in the UK, we wanted to shine the spotlight on the heart health of the men reading our tips, or the men in your life.

Coronary heart disease generally affects more men than women and it’s important to be aware of this. It’s common for men to not prioritise their health until it stops them from living their life.

This Father’s Day, why not make a commitment to yourself or support a father figure in your life to take positive steps that contribute to the health of their hearts? Here are some ideas!

A heart healthy breakfast

Treat yourself or the fatherly figures in your life to a heart healthy breakfast. Instead of a greasy fry-up why not provide a breakfast full of omega-3 such as poached egg, smoked salmon and avocado on multi-seeded toast. It’s easy to make, healthy and delicious!

A healthy gift

Father’s Day usually means buying gifts which tend to be not so heart healthy, like chocolates and alcohol.

Choose a heart healthy gift option like an active day out such as paintballing, paddle boarding or even a set of cooking classes you can attend together to inspire you both to cook more from scratch.

Take up a healthy hobby together

Use Father’s Day as an opportunity to engage your dad or fatherly figure in a healthy hobby together, this could be walking, running, sailing or even climbing.

Everyone can benefit from being more active and you could buy lessons for an activity as a gift and make it something you do together long-term, which will also benefit your heart health.

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

Healthy Heart Tip: Working out in the Park

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

Healthy Heart Tip: Working out in the Park

Let’s get physical! Did you know, regular physical activity can reduce your risk of cardiovascular disease by up to 35%? Many of us don’t have gym memberships or access to home gym equipment, so whilst the weather is getting nicer, this week’s tip looks at how to create an easy work out in the park.

Get walking or cycling

Find your nearest park or open green space and head on down. Skip the use of the car, bus or train and throw your trainers on and get walking or cycling to that outdoor space.

Walking or cycling is good for the environment, a great cardiovascular exercise and an excellent way to warm up before jumping into a resistance workout.

Resistance exercises

We should aim to do at least two resistance exercise sessions a week. They are designed to improve strength and endurance – this can be done through body-weight exercises or using weights.

Whilst in the park look out for objects you can use. For example, use a park bench to perform some triceps dips, high step-ups, or elevated glute bridges.

Outdoor gyms

Many outdoor spaces are now equipped with free outdoor gyms. With the cost-of-living crisis among us and most of us cutting back on spending, these free outdoor spaces are a great way to access workout equipment.

You’ll normally find a variety of cardiovascular and resistance-based equipment, such as cross trainers, stationary bikes, rowers, chest and leg press, and pull up bars.

Find your closest gym by using the following links:

The Great Outdoor Gym Company
Fresh Air Fitness
Wicksteed

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

Healthy Heart Tip: Walking for Heart Health

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

Healthy Heart Tip: Walking for Heart Health

May is National Walking Month, which encourages us to leave the car at home and find ways to incorporate more walking into our days. Walking a little each day can offer a great benefit to our overall health and wellbeing, including our heart. It is a low-impact form of exercise so most people can give it a go.

Right now is also the perfect time of year to get outside as the evenings lighten and temperatures start to warm up. Here are some ideas to help you clock up more steps this May and beyond.

Set a goal

Setting a goal and planning can really help you make walking a daily habit. A good example would be aiming to walk for twenty minutes a day, five days a week.

Plan your week every Sunday evening and schedule in your walking times to make sure they happen.

Walk with a friend

Finding a walking partner can really help you stay motivated and committed to your scheduled walks.

Another benefit of walking with a friend is you are more likely to try harder, so if you are heading out on a longer walk, walking with someone else will push you to try as hard as you can. It is also a great opportunity for catching up and checking in with a friend.

Make it fun

Get the kids involved by going on a scavenger hunt or wildlife spotting walk.

You could simply head out with the family and look out for certain colour cars, anything to add an element of fun.

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