Tag: healthy heart tips

Healthy Heart Tip: Healthy Hearty Soups

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

Healthy Heart Tip: Healthy Hearty Soups

Soups are great for lunch or dinner, or even as a snack between meals in a mug. When planned properly, soups can be a healthy, balanced meal and be a great way to increase your intake of vegetables. They’re usually a low cost per portion, great to make in bulk and convenient to warm up in a hurry or take out and about in a flask.

We’ve outlined some tips for building a balanced, nutrient-dense soup below:

Base

A great soup starts with a tasty base. Sautéed onions, celery and garlic make a wonderful starter for most soups.

Next select your stock, homemade is best and the most cost effective as you can make it from leftover meat bones and vegetables. Shop-bought stock cubes can be high in added salt and sugar so if you are using these make sure you choose a low-salt and low-sugar variety or leave it out altogether.

You can use herbs and spices to add depth of flavour.

Carbohydrates

White potatoes, sweet potatoes, wholewheat noodles/pasta, and brown rice are all great options for adding to soup.

They provide a healthy source of carbohydrates to give you the energy you need to fuel your body.

Vegetables

All vegetables work well in soups, try choosing ones you wouldn’t usually eat to increase the variety in your diet.

Butternut squash, parsnips, carrots, cauliflower and broccoli are great options.

Protein

Protein is often forgotten in soups, but it is an important nutrient for growth and repair in the body. It also helps us feel fuller for longer which can help us maintain a healthy weight.

Healthy sources of protein include chicken, turkey, fish and low-fat cheeses. Plant based options such as different varieties of lentils and beans are healthful options, and these are a cheap option for bulking up soups.

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

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

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

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

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

Healthy Tip: Beat the Winter Blues

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

Healthy Heart Tip: Beat the Winter Blues

Blue Monday takes place on the third Monday of January, which falls on Monday 16th this year. It is coined the most miserable day of the year due to various factors such as bad weather, debt following the expense of Christmas and failing to stick to those new years resolutions you may have made early January.

Winter, in general, can feel more doom and gloom than the brighter, warmer seasons. Here we share some top tips for beating the winter blues while prioritising your heart health:

Outdoor movement

It can be tempting to stay indoors during the colder months, when the weather isn’t as nice and the days are dull and uninviting, resulting in us being less active.

Getting outside even for a short time, moving, and exposing our eyes to some natural daylight (even if it isn’t very bright) can instantly lift our mood. Try going for a daily walk or run, wrap up in appropriate clothing and get your heart pumping.

Prioritise a healthy diet

A healthy diet can boost your mood, help you maintain a healthy weight and give you more energy. Concentrate on including lots of fresh fruits and vegetables, wholegrain carbohydrates such as wholewheat pasta, bread and brown rice and lean meats such as chicken and turkey.

Aim to eat two portions of fish each week, including one oily fish such as salmon, sardines, trout or mackerel. It can be helpful to opt for meals you can cook in a slow cooker, so you can prep them in the morning when your motivation is high, and they are ready when you’re tired at the end of the day.

Revisit your new year’s goals

If you have fallen off the ‘bandwagon’ with your new year’s resolutions, don’t beat yourself up about it. Creating new healthy habits and changing old, less-healthy ones takes time.

You are in a better position now than you were before you initially set your goals, as you now have some meaningful insight into what went wrong. Set your goals again and put things in place to support you where you fell off track last time.

We have a healthy tip on Setting Effective Goals here which may help.

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/.

A Budget Healthy Christmas

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

Healthy Heart Tip: A Budget Healthy Christmas

Are you feeling the pinch as we head into the festive season? If you answered yes, you are not alone. According to data from the Office of National Statistics, food and non-alcoholic drink prices are increasing at the fastest pace since 1980, and prices have risen by 14.6% over the year leading to September 2022.

With the increase in prices, it can feel more difficult to maintain a heart healthy diet. Here we share some tips for budget friendly and healthy eating this Christmas.

Make a plan

It’s easy to get caught up in the festive fever and buy more food and drink than needed. Lots of us are guilty of panic buying in the days leading up to Christmas out of fear we may not have enough to feed everyone, which leads to lots of waste.

The key here is to make a detailed plan in advance and stick to it.

You could even start buying a few non-perishable items now, to spread the cost over the coming weeks.

Skip the turkey

“But it won’t feel like Christmas without a turkey!” We hear you, but bear with us. Turkeys can be very expensive and the truth is they are fairly comparable to chicken in terms of nutrients and taste.

Why not skip the turkey this year and opt for a chicken (I bet nobody will even notice!) or try a plant-based Christmas showstopper such as a whole roasted cauliflower or nut roast, both of which will save you a few pounds.

Ask guests to bring a dish

If you are hosting Christmas dinner this year, don’t be afraid to ask those attending to chip in and bring a dish with them. Not only will it help spread the cost around, but it will also mean a less stressful day for you, only having to focus on a few dishes.

Many starters, desserts and cheeseboards are easy to transport and don’t require hearing, so get some help with these. If you aren’t hosting but are attending as a guest, reach out now and ask what dish you can bring.

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: Organise your Kitchen for Success

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

Healthy Heart Tip: Organise your Kitchen for Success

It probably won’t come as a shock to hear that a tidy, clean, and well-organised kitchen can make healthy eating easier. Taking the time to practically declutter and organise your kitchen and making a conscious effort to keep it tidy and clean, can make mealtimes run much smoother.

When things are in order it encourages us to choose healthier foods rather than ordering takeaways or reaching for quick, unhealthy options. Organising your kitchen can be a daunting job, especially if you’ve neglected it for some time.

Not to worry, here we share some ideas to get you started:

Clean out the fridge

Start by emptying and cleaning out your fridge. Discard any old condiments you’ve got that aren’t used and reorganise everything into sections that promote healthy choices.

Such as, keeping your fruit and snackable veggies like tomatoes, cucumber and carrots at the front of your fridge so you can easily see them and reach for them when you’re after a snack.

Empty the cabinets

Empty all your kitchen cabinets, throw away anything which is out of date and donate any unopened food that you’ve had for more than six months (and don’t anticipate yourself eating in the next few weeks) to a local food bank.

Clean out the cabinets and organise everything when putting it back in, making sure the things you use most often are easily reachable. Using small containers to keep things like herbs and spices together can help keep things tidy.

Unwanted or unneeded items

Lots of us end up with random utensils and kitchen gadgets that we never actually use. These take up space and make it harder for us to easily find the things we need and use regularly. Gather all your kitchen utensils together in one place and sort out any that aren’t needed.

Similarly, if there are items that are broken or not fit for purpose, plan to replace them – using a frying pan that constantly sticks makes us less likely to opt for a quick, healthy stir-fry, for example.

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

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

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

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

Healthy Tip: 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/.