Tag: healthy heart 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.

Healthy Heart Tip: Reducing Salt Intake

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

Healthy Heart Tip: Reducing Salt Intake

Consuming too much salt may raise your blood pressure, increasing your risk of developing heart diseases.

Salt is a source of sodium, which is an essential part of a healthy diet, but when we consume too much, it can have a negative impact on our cardiovascular system. Adults shouldn’t consume more than 6g of salt (2.5g of sodium) per day, but most of us consume more than that.

Here we outline some ways you can reduce and keep an eye on your intake:

Cook from scratch

Cooking from scratch for most of your meals is the best way to know what your meal contains. Shop-bought sauces, marinades, soups and ‘ready meals’ are often high in salt.

We recommend batch cooking homemade versions of the sauces and ‘ready meals’ you enjoy on a regular basis and freezing them for convenience later on. We have a recipe for a Veggie-Packed Tomato Sauce on our website.

Use herbs & spices

Fresh ingredients like lemon, wholegrain mustard, garlic and herbs like ginger, coriander, sage, parsley and basil offer so much flavour to meals when combined well.

Once you start experimenting with herbs and spices to add flavour to your meals, you will naturally find you need to add less salt.

Read food labels

When buying convenience foods always check the salt content and choose low salt options where possible. Most foods will list the salt content based on 100g, if a food has more than 1.5g of salt or 0.6g of sodium per 100g it is classed as a high salt food.

If a food item uses the traffic light system these high salt foods will be marked red, so it makes it easier to avoid them.

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

Or have a look through our cookbook filled with recipes from top chefs, celebrities and food bloggers: https://heartresearch.org.uk/heart-research-uk-cookbook/.

Healthy Heart Tip: Get On Your Feet

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

Healthy Heart Tip: Get On Your Feet

Thursday 27th April is ‘On Your Feet Britain’, a national activity awareness day to promote the benefits of sitting less and moving more.

Decreasing the amount of time we spend sitting can contribute to reducing your risk of developing heart diseases. The key is to make small, sustainable changes to your usual daily routines, making more movement and less sitting easy to achieve.

Here we detail a few ways you can do this:

Walking meetings and phone calls

Lots of us work at desks most days, making movement difficult. Challenge your organisation to allow walking meetings. Especially as the weather warms up it can be a great way to get in some extra steps.

If you don’t have a desk-based job or attend meetings, you could still take every phone call you receive or make outside and walk while chatting.

Set movement reminders

We live in a world full of technologies we can use to our advantage to help improve our health. Your smart phone can be a fantastic tool to encourage you to stand more and take part in movement.

Set up multiple daily alarms throughout your day to remind you to stand up and move. This could look like four alarms spread out throughout the day and when the alarm goes off you pop your trainers on and go for a 10-minute walk.

Look for opportunities for movement

If we spend a bit of energy looking for opportunities to move more, we can usually find them. For example, if you are out shopping, take the stairs rather than the elevator or get off the bus a stop early and walk a little bit further.

If you drive for the daily school drop off, park a little further away and get moving with the kids before school. It doesn’t have to be lots of time spent in one go, just little chunks of time that add up throughout the day.

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

Healthy Heart Tip: Spotlight on Stress

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

Healthy Heart Tip: Spotlight on Stress

April is National Stress Awareness Month, which aims to highlight the negative health impact stress can have on us.

Proactively managing our stress levels by scheduling in self-care practices is an important part of staying healthy. Specifically relating to heart health, those with higher levels of stress tend to make less healthy lifestyle choices such as not exercising and not eating a balanced diet.

If we are chronically stressed we may also use less healthy coping mechanisms such as drinking more alcohol or eating too much sugar.

Stress is an inevitable part of life, but we can take positive steps to limit its impact on our health.

Take time to recharge

Scheduling in time to recharge throughout your day is a great way to mitigate stress. This could be something as simple as getting outdoors and going for a walk or stepping away from work and listening to some calming music for 10 minutes.

More and more people are turning to meditation to recharge and reduce stress, there are some great free apps available.

Prioritise food and sleep

If we are well-rested and well-nourished, we are more able to handle stressful events. Prioritising your daily seven to nine hours of sleep will ensure you are full of energy and ready to tackle the day, whatever it may bring.

Put steps in place to ensure you keep up with healthy eating even when you are feeling stressed. Prepping your food in advance can help as it makes you less likely to reach for a less healthy option when you may be feeling stressed at the end of the day.

Limit your exposure to the news

While staying on top of worldwide affairs is important for some people, consuming it too often or too much can have a negative impact on our stress levels.

Even if you don’t realise it, these repeated small exposures to negative information (which the news can be) throughout the day will be impacting your stress levels.

Remove the news apps from your phone or turn off the notifications and set aside a specific time every day to get up to date with world events.

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

Healthy Heart Tip: The Power of Gardening

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

Healthy Heart Tip: The Power of Gardening

It is National Gardening Day on 14th April in the UK and as the weather starts to (slowly!) warm up, it is a great time to get outside. Gardening is associated with many health benefits including improved physical, mental and social wellbeing.

Mowing the lawn, digging, weeding and other gardening tasks can help us stay active and hit our weekly exercise goal and simply spending more time outdoors has been shown to improve sleep. If you don’t have a garden, or outdoor space, you can still reap many of the benefits by planting in pots on windowsills or joining a local gardening group near you.

Read on for our top tips to get started and ideas of what to grow: 

Getting started 

Whether you are growing indoors or outdoors, a thriving plant starts with good soil. The surest way to make sure your plants get off to a good start is to buy a bag of compost and use this to start your seedlings; once they are well-established you can re-plant them into regular soil in your garden.

To save money on buying little pots, you can start your seedlings in clean yoghurt pots or any other containers you can save from your kitchen, just poke something sharp through the bottom to allow for some drainage. 

Grow heart-healthy herbs 

Eating too much salt can contribute to increased blood pressure, using herbs in cooking is a great way to add flavour without adding salt. Herbs are one of the easiest things to grow and great for beginners to try. They are a great choice for indoor growing as they do well in pots on a sunny windowsill.

If you’re planting them outdoors, choose the sunniest spot you can find. Chives, mint, basil, parsley, and thyme are just a few that are easy to care for. You can either grow from seeds or buy the small plants from the supermarket and re-pot them. 

Involve the whole family 

Gardening is a hobby for all ages, and it’s a nice activity to do with children. Children love to see flowers grow and growing vegetables together can be a great way to encourage them to try them, which is especially helpful if you have a picky eater.

It is also a great way to introduce a little responsibility in the form of caring for something else, let children choose what flowers and vegetables they want to grow and watch the sense of joy they get from seeing the fruits of their labour. 

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