Tag: healthy heart tips

Healthy Tip: Mental Wellbeing for Women

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

Healthy Heart Tip: Mental Wellbeing for Women

In the UK around one in five women have a common mental health problem, such as depression or anxiety. Long-term mental health problems can increase our risk of developing heart disease, which is one of the reasons why it is important that we look after our mental health.

These are a few things you can do to keep your mental wellbeing in check and reduce the risk of developing heart disease:

Reducing stress at work

  • Evidence suggests that young women with stressful jobs could be at higher risk of heart disease, so why not do a few stretches to get your blood circulating. Getting the heart beating by using the stairs or walking part of the way to and from work will help you stretch your legs and refresh your thoughts. It is not uncommon to feel overwhelmed at work especially when we have lots to do. Try taking 10 minutes at the beginning of your day to plan the tasks you will complete, and focus only on those tasks.

Cut down on alcohol

  • Alcohol acts as a depressant and can have a negative impact on your mental health as well increasing your risk of heart disease. Try cutting down on alcohol by swapping to drinks with a lower alcohol content or having a 0% alcohol beer or cider. By picking a healthier drink you can still get all the benefits of socialising with friends at the local pub but without the negatives of alcohol.

Get some alone time

  • Not spending any time alone is one of the main factors affecting women’s mental health and wellbeing. It can be so important for you to find this time so you can let down your guard, relieve any tension and problem solve without any interruptions. Setting up a routine to wake up an hour before the rest of your home is a great idea. If this isn’t possible try going on a daily walk by yourself. You will get exercise and the alone time you need to reflect.

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: Sleep

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

Healthy Heart Tip: Sleep

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 overall 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.

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: Positive Thinking

Positive Thinking Day fell on Tuesday the 13th of September. This day is meant for one thing: to put everything aside and concentrate on all things positive in life (even if we’re a day late! – Ed.).

Positive thinking has many benefits, including keeping your heart healthy by reducing stress. Here we explore ways to ensure you see the bright side and keep a positive attitud e…

Start your day with a positive thought

How do you start your day? Each day tends to continue as it starts i.e., if you get off on the wrong foot, you are likely going to experience more negative things throughout the day.

So, why not try to start the day with positivity to ensure you get started on the right foot? Be proactive and choose the thoughts and messages you want to embed in your mind.

Get outdoors

Ever noticed you feel better once you have been outside?

Nature always gives us positive energy. Spending some time outside will increase your energy, boost your mood and help you work efficiently. If going out isn’t an option, you can always surround your workplace or home with plants.

Always be grateful

If you express gratitude as a consistent part of your life; it forces you to acknowledge all the great things which happen.

The quickest way to turn a negative mindset to a positive one is to practice gratitude. Gratitude can be expressed in writing or verbally, for all of the great things you have in your life.

Positive Thinking Day serves as a reminder that something as simple as having a positive outlook towards life can make us significantly happier.

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: Know Your Numbers, Ladies

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

Healthy Heart Tip: Know Your Numbers, Ladies

September is the launch of our #HERdisease campaign, aimed to raise awareness of the fact that 23,000 women die from coronary heart disease every year in the UK and dispel the myth that heart disease only affects men.

This week is ‘Know Your Numbers! Week’ which runs from 5-11th September and encourages everyone to take ownership of their heart health numbers. Cholesterol levels and blood pressure are two key markers to understanding your risk of heart disease.

Blood Pressure

Blood pressure is the measure of the force that your heart uses to pump blood around your body. It is measured in millimetres of mercury (mmHg) and is given as 2 figures: 1) Systolic pressure – the pressure when your heart pumps blood out, 2) Diastolic pressure – the pressure when your heart is at rest, between pumps. Systolic pressure is always shown on top, and diastolic pressure is always shown on the bottom. A simple lifestyle step like reducing your salt intake can help reduce your blood pressure.
Cholesterol

There are two main types of cholesterol, LDL, sometimes termed ‘bad’ cholesterol, and HDL, sometimes termed as ‘good cholesterol’. The reality is that we do need some of both types of cholesterol, but the incorrect balance can be harmful. When LDL cholesterol builds up in the arteries, it can contribute to plaque formation, whilst HDL cholesterol removes harmful cholesterol from the bloodstream.

Before women go through the menopause they can naturally have a higher HDL cholesterol due to the presence of oestrogen which seems to boost good cholesterol. See our previous healthy tip for ways to reduce bad cholesterol.

Get a Test

The only way to know if your blood pressure or cholesterol is high is to have it checked. Checks are quick and easy, and it could be lifesaving. Adults aged 40 years or over should aim to have their blood pressure checked at least every five years.

You can ask your GP to check your blood pressure, or you may be able to have your blood pressure checked with your local pharmacy or gym. You could also consider investing in a home blood pressure monitor to keep track of your numbers.

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: 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 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: Healthier Picnics

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

Healthy Heart Tip: Healthier Picnics

Picnics are always a winner in the summer months (when the weather allows!). They are the perfect way to socialise with friends and family while spending more time outdoors, which is good for us all. July marks National Picnic Month and here we share some top tips for creating heathier picnics this summer – goodbye squashed sandwiches and crushed crisps!

Get a Cool Bag

  • A healthy, nutrition packed picnic must be kept cool for optimal enjoyment. If there was ever a time to invest in a cool bag/box it is now. When you don’t have to worry about what will stay fresh in the warm weather, the sky really is the limit in terms of what you can pack. Think fresh salads, juicy fruits & protein packed yoghurts.

Prep in Advance

  • Homemade is always best and taking some time the day before your scheduled picnic to whip up something yummy can take your picnic to the next level. We love easy to grab things like these heart healthy cheese and courgette muffins which go down well with both adults and children.

Pop it on a Skewer

  • Skewers make everything more picnic friendly and just about any meal can be adapted to fit on a skewer. Try adding cooked meats, halloumi or feta cheese, cherry tomatoes, peppers, and olives or making a rainbow fruit skewer using lots of different colour fruits.

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 Tips: It’s National Simplicity Day

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

Healthy Heart Tip: National Simplicity Day

What could a little simplicity bring to your life? Simplicity means something a little different for each person and finding the right balance for your life will always be the best path forward.

Tuesday 12th July was National Simplicity Day, an event inspired by the life and work of American philosopher Henry David Thoreau. Here, we explore a few ways to bring more simplicity to your everyday life.

Acknowledge Positive Emotions

Keep in mind that joy can be found in the little things. This could be a scent that reminds you of home, your favourite song on the radio, your morning coffee, or a telephone call with a friend. In these moments, aim to be fully present and be aware of any emotions you feel.

Enjoy Regular Movement

We know that physical activity makes you feel good. So, to feel better, think about what type of exercise you like to do, stick to it, and make it part of your routine! Even a simple walk can boost your mood.

Be Present

It can be easy for our minds to focus on the future, especially when doing tasks we may not particularly enjoy. Yet we know that being present can benefit our minds, increase happiness and reduce feelings of overwhelm.

So next time you are doing your daily chores, aim to direct your mind towards the task at hand and be aware of any changes in how you feel as a result.


There are many more ways you can simplify your living, hopefully this has given you food for thought.

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: Keep an eye on your waistline

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

Healthy Heart Tip: Keep an eye on your waistline

Your waist circumference is an indicator of your risk of developing heart disease. If you carry too much fat around your middle, your risk of developing heart disease is higher, however this risk can be reduced by losing weight. We explain how to measure your waistline and tips for maintaining a healthy waistline.

What is a healthy waistline?

A healthy waistline for men is anything below 94cm (37 inches) and anything below 80cm (31.5 inches) for women. You are at a high risk if your waist circumference is 102cm (40 inches) or over for men or 88cm (34.6 inches) or over for women. If you are a man from African Caribbean, South Asian, Chinese or Japanese origin, a healthy waist circumference is anything below 90cm (35.4 inches).

How to measure your waistline

Checking your waist circumference will help you to identify whether you are carrying too much fat around your middle. To measure your waist, you first need to find the bone at the top of your hip and your bottom rib. You need to wrap a tape measure around your middle at the centre of these two points. Relax and breathe out when the measurement is taken. Ensure the tape measure is touching your skin, but not pulled too tightly. You can repeat the measure two more times and take the average.

Maintaining a healthy waistline

If your waist circumference is within the healthy range, this is great news. You should keep an eye on your waist circumference by measuring it from time to time. If your waist circumference is above the healthy range, you should try to lose weight through healthy eating and exercise. You can find lots of ideas for healthy eating and physical activity from the healthy tips and recipe pages on our website.

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: 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/.

Why not find out if you’re at risk by measuring your waistline today. There are many steps you can take towards a healthier heart.

Healthy Tip: Ball Game ideas for young children

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

Healthy Tip: Ball Game Ideas for Young Children: Ball games main

Healthy Heart Tip: Ball Game Ideas for Young Children

Ball games are fun at any age, and a great way to get our hearts pumping! Here we explore some games you can enjoy with the little ones in your life, whether they are babies, toddlers or pre-schoolers.

Don’t forget to praise their efforts and show them that you enjoy the games you play together, too!

Babies

Even babies can enjoy playing with a ball. When a baby can hold up their head while lying on their tummy, encourage them to reach for the ball, by placing it just out of reach. This will encourage them to explore their surroundings, reach and grab.

Toddlers

Encourage your child to throw, kick and roll the ball to you. Make this easier at first by sitting or standing close to each other. Practice makes perfect – don’t expect your little one to catch straight away. You could even use a cardboard box or washing basket as a goal.

Pre-schoolers

Show your child how to use their hand as a bat. Bowl the ball to them and encourage them to hit it! As your little one improves; change the rules so that they must run from one base to another after a hit. The next step is rounders or cricket!

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: Understanding Dietary Fats

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

A small quantity of fat is an important part of a healthy diet, but not all fats are the same. Saturated and trans fats can raise ‘bad’ cholesterol in your blood, increasing your risk of heart disease.

Here are some tips to help you manage the amount and type of fat in your diet:

Choose products with a lower total fat content

All fats are high in energy and too much can lead to weight gain. By reading the fat content on food labels you can choose products that are lower in fat. For example, you could switch from cheddar cheese (34g fat per 100g) to low-fat cheese spread (11g fat per 100g) or cottage cheese (5g per 100g).

Switch from saturated and trans fats to unsaturated fat

Foods high in saturated fat include fatty meats, hard cheeses, coconut oil, palm oil, butter, ghee, lard and cream. Trans fat is present in hard margarine, fried food, biscuits, cakes and pastries.

Saturated and trans fats can increase the ‘bad’ cholesterol in your body, increasing your risk of heart disease. Look after your heart by switching to unsaturated fats, such as oily fish such (e.g. salmon, mackerel and sardines), rapeseed oil, sunflower oil, olive oil, unsalted nuts, seeds and avocados.

Find healthier cooking methods

If you fry your food, why not try baking, grilling, boiling or steaming instead? Rather than roasting potatoes in fat, switch to boiled new potatoes or a baked potato. Cut away visible fat from fatty meats, such as bacon and lamb. Use a small amount of unsaturated oil for cooking, such as rapeseed oil, rather than butter, ghee, lard or goose fat.

By cutting down on the amount of fat in your diet and switching from saturated or trans fats to unsaturated fats, you will take an important step towards reducing your risk of heart disease.

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/.