Tag: healthy heart tips

Healthy Heart Tip: Healthy Snacking for Children

Nutritious snacking can help children curb hunger throughout the day, as well as provide energy and important nutrients. Getting children off to a good start with healthy snacking is a behaviour that will stick with them for a lifetime!

Here we share some ideas:

Encouraging Healthy Snacking

  • By involving children in the preparation or purchase of healthy snacks, you are encouraging healthy snacking as well as independence. The more exposure children have to healthy foods the better! Have healthy options readily available such as ready-to-eat veggie sticks in a box for when you are out and about, fresh fruit available in a bowl in the kitchen and wholegrain cereal and canned fruit in your cupboards.

Timings

  • Having regular meals at set times, with two or three snacks per day is ideal. Try not to allow snacks too close to mealtimes as this can cause children to fill up. If your child is not eating well at mealtimes, try looking at the amount and type of snacks they are having; they could still be full from their last snack!

Ideas

  • Where possible, try to combine snacks from at least two food groups, for example vegetables and houmous or fruit and sugar free yoghurt. Other healthy snack ideas include wholegrain foods such as bread, toast and breadsticks. This will provide extra nutrients and be filling for your little one.

Dividing up packaged snacks

  • If packaged foods are given to children, they may need to be divided up and shared. This is because packaged foods are normally designed for adults. As a general rule, one portion is roughly the amount that a child can fit in the palm of their hand.

We know childhood is a particularly important period for forming positive behaviours related to nutrition, so we hope this article has given you a few ideas.

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 – Salt: We consume 40% more than what is recommended

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

Healthy Heart Tip: Salt Awareness

14th to 20th March 2022 is Salt Awareness Week. It is estimated that in the UK we consume around 8.4g of salt a day which is 40% more than the recommended 6g a day. Too much salt in your diet can have a negative effect on your health and can increase the risk of water retention, cardiovascular disease, high blood pressure and kidney disease.  Here are some tips to help you reduce your salt intake:

  • Reduce salt gradually

By gradually reducing the amount of salt in your food, your taste buds will adapt over time. Try tasting your food before you add salt. You may find that your food is tasty enough. You could try experimenting with different flavours to replace added salt, such as herbs, spices, lemons, or limes.

  • Check food labels

Around 75% of the food we eat contains hidden salt. Food labels use a traffic light system, which allows us to see if a product contains a low (green), medium (amber), or high (red) amount of salt.

Check the labels to see how much salt is in your food before you buy. Different brands of similar products contain varying amounts of salt, so look at the label and choose products that contain less salt. Salt is made up of sodium chloride and sometimes the label will list ‘sodium’ but not ‘salt’.

You can work out how much salt is in a product by multiplying every 1g of sodium by 2.5.

  • Make a swap

Swap your high salt foods with foods lower in salt. Try snacking on fruit and vegetables, plain rice cakes, unsalted nuts and seeds or lower salt alternatives to your usual snacks.

Foods such as processed meats, stock cubes, ready-made sauces and powdered soups can contain high amounts of salt. Try swapping these for lower salt versions or make your own soups, with little or no added salt. You can also reduce the amount of salt in your diet by having smaller portions of foods that are higher in salt.

Adopting these tips can be challenging, but reducing your salt consumption gradually over time can help to reduce your risk of high blood pressure and coronary 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/

Healthy Heart Tip: Influencing Children’s Eating Habits

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

Every parent or guardian has their own style of child-rearing, but ultimately every family has the same goal, which is to raise a healthy and happy child.

With a little intention and the right tools, we can do a lot to help our little ones thrive as good eaters!

Here we explore some of the ways you can encourage your child to adopt healthy eating habits:

Reward and punishment

  • We have all been there; we just want our little people to eat something! But parents and carers should carefully consider the use of food as a reward or punishment.
  • Children have a natural ability to regulate their eating and using foods as a reward or punishment can undermine healthy eating habits, as it encourages them to eat when they are not hungry.
  • Why not offer children non-edible objects or experiences as rewards, rather than food? For example, you could offer stickers or a trip to the park, as an alternative treat. Also don’t underestimate the power of verbal praise!

‘Clean your plate’

  • Pressuring children to ‘clean their plate’ may work in the short term, but it doesn’t promote long term healthy eating. It can also lead to a distaste for those nutritious foods they are being forced to eat.
  • Instead, help a child to feel supported, safe, and relaxed at the dinner table, by creating positive interactions with food. When a child feels safe, they are much more likely to want to eat and try new foods!

Offering choice

  • As parents, we can’t give our kids complete control over food, but we can guide them on making healthy choices.
  • For young children, you may give them to 2 or 3 options to choose from e.g., ‘would you like either toast or cereal for breakfast?’. Guided choices can be helpful as they enable a child to feel like they have their say and a degree of control, without feeling overwhelmed.

Eating is so messy!

  • Unfortunately, as much as we hate the mess, letting your kids get messy with food can be a big positive in relation to their eating habits.
  • Being messy with food, gives children the opportunity to learn about new foods using all their senses. Children who feel safe to touch, squash and play with their food become more familiar with the food and are more likely to snack on this later.
  • Maybe consider if you can embrace the mess at mealtimes, or alternatively consider dedicated ‘food playtime’.

We hope this article has given you some ‘food for thought’ about your food parenting behaviours.

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: Making Healthy Pancakes

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

Pancake Day, also known as Shrove Tuesday, occurs 47 days before Easter Sunday and this year it will take place on 1st March.

Traditionally, pancakes are made with flour, eggs and milk and they are fried in butter or oil. Whether you prefer your pancakes with a savoury or sweet filling, there are numerous recipes to choose from online and in cookbooks.

In this tip, we guide you in how to prepare healthy pancakes and choose a tasty and nutritious filling. We also provide a healthy pancake recipe that you might want to try out.

Choose a fibre-rich flour

  • By switching from white flour to wholemeal flour for your pancake recipe, you can increase the amount of heart-healthy fibre in your pancakes. You could blitz some high fibre, cholesterol-lowering porridge oats in a food processor to create tasty oat pancakes (see our recipe below).   

Choose a heart-healthy oil

  • Some people like to fry their pancakes in butter, however, butter is high in saturated fats which can raise your cholesterol and increase your risk of heart disease. We recommend choosing an unsaturated oil, such as rapeseed, vegetable or sunflower oil. Fats and oils are high in calories and should be consumed in small amounts. Make sure you add just enough oil to coat the base of the frying pan and you can remove excess oil with kitchen paper, before heating the pan.

Choose a healthy filling

  • Some of the most popular pancake fillings, such as sugar, syrups, chocolate, cream, bacon and cheese, can be high in fat or sugar. Look for healthier options, such as fruit and low-fat yogurt with chopped nuts and no added sugar, or smoked salmon, spinach and low-fat cream cheese. 

RECIPE:

Oat pancakes with raspberry & pear compote and toasted walnuts

Serves 2 – 3

Ingredients:
100g porridge oats
1 tsp baking powder
1tsp cinnamon plus a little extra to sprinkle on before serving
1 orange, finely zested and juiced
1 egg, lightly whisked with a fork
120ml oat milk or skimmed cow’s milk
100g frozen berries, such as raspberries
1 pear, diced into 1cm pieces
1 tbsp rapeseed oil
2 tbsp low-fat crème fraiche or fat-free Greek yogurt
20g walnut pieces, toasted in a dry frying pan and chopped
Mint leaves to garnish (optional)

Method

  1. Start by making the pancake mixture. Blitz the oats in a food processor for a couple of minutes until they resemble a course, powdery flour and pour into a large bowl. Add the baking powder, 1tsp cinnamon and the orange zest, and mix the ingredients together. Make a well in the middle of the oats, add the egg and milk and mix until you have a thick batter. Cover and leave in the fridge until you are ready to make the pancakes.
  2. Make the fruit compote by putting the juice from 1 orange in a saucepan with the raspberries and chopped pear and simmer for 12-15 minutes until the pear is soft. Leave to cool.
  3. Make the pancakes by heating half the rapeseed oil in the frying pan. Pour a sixth of the pancake mixture into the pan and spread it out to make a small pancake. Cook over a medium heat for 2 to 3 minutes until golden. Flip the pancake and cook for a further 2 mins. Repeat until you have 6 small pancakes.
  4. Stack 2 or 3 pancakes on individual serving plates, pour over the fruit and put a spoonful of low-fat crème fraiche or fat-free Greek yogurt on the top. Sprinkle with the chopped, toasted walnuts and a little cinnamon and garnish with mint leaves (optional).

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: Getting Active

Regular physical activity is strongly associated with a reduced risk of chronic conditions, such as cardiovascular disease, obesity and type 2 diabetes as well as improving mental health. Even small increases in physical activity can positively impact on health. Heart Research UK have some tips to help you keep active. 

  • Avoid long periods of inactivity
    Set a timer to go off at specific times throughout the day to prompt you to do ten (or more) minutes of physical activity. Any activity is better than none. You can include a variety of light, moderate and vigorous activities. E.g. a brisk walk, sit-ups, weight-lifting, gardening or housework.
  • Reduce screen time for kids
    It is common for children and young people to spend too much time sitting in front of a screen. Why not talk to your children about the importance of staying active and agree on a set amount of screen time each day/week and schedule in some time for getting active.
  • Don’t be a couch potato
    Rather than spending your evenings sitting on the sofa without moving much, why not try a few gentle exercises, such as leg raises, while watching your favourite TV show. Try opening YouTube and searching for a quick 10- or 20-minute workout video.
  • Change your daily commute
    Now that many of us are heading back to the workplace, try not to jump straight for the car as the main choice of travel. If you do need to drive to work, then why not park a little further away once you arrive in order to get some valuable steps in.

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 – Love your heart this Valentine’s

Valentine’s Day is almost here! If you’re thinking of going for the easy option with a trip to the pub this February 14th, the love of your life may be a little downhearted.

Make a promise to think about your heart this Valentine’s Day with just a few healthier choices that can also be romantic too. Here are a few tips from us:

Massage

  • A relaxing spa day or couples massage is always a romantic option for Valentine’s Day. Massage has shown to improve blood flow and has shown promise as an adjunctive treatment for prehypertension and hypertension. Not to mention massage has shown to reduce stress levels and improve quality of life.

A Cheeky Dance

  • Dancing with someone special on your arm is sure to get your heart pumping, whether it’s a disco down at your local club or a spontaneous TikTok in the living room. A good boogie lifts your mood, makes you smile and gets the cheeks flushed. So, dim down the lights, set the tone and get your groove on.

Weekend Away

  • February is officially the last of the winter months so get out there and make the most of the fresh crisp air. Many parts of the UK have a frosty dusting on the rolling hills of the beautiful British countryside. Strap up your hiking boots, grab your partner’s hand and take your hearts to new heights.

Serve Oysters

  • Oysters have a historical reputation for being eaten in romantic situations. Though scientific evidence cannot prove eating them will improve your sex drive, it is known that oysters contain all 9 essential amino acids; they’re rich in protein, minerals, and omega-3 fatty acids.

The love of your life might be priceless to you, but remember your heart is priceless too.

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: Stopping smoking

Approximately 6.9 million people over the age of 18 are smokers. Smoking harms almost all organs in the body, including your heart and blood vessels, increasing your risk of having a heart attack.

Quitting smoking can be extremely difficult, but it is an important step in reducing your risk of heart disease. We provide some tips to help you stop smoking:. 

Decide when to stop and make a plan

The sooner you decide to quit smoking, the better. Choose a date within the next two weeks. If you leave it too long, you will give yourself time to change your mind.

Identify triggers that make you want to smoke and work out how you will overcome them in advance. For example, if you usually smoke during your break at work, plan to go for a walk instead. 

Notify friends and family of your intention to stop smoking and ask for their support.

Manage your cravings

Cigarette cravings are intense urges to smoke and they can last for 5 minutes.

Quitting smoking requires a huge amount of willpower. When you get a craving, try to distract yourself for 5-10 minutes until it passes. You could try planning a healthy dinner or plan a route for a cycle ride or a walk.

Once the craving has passed, you can give yourself a pat on the back.

Get support

Getting support to stop smoking can increase your chances of success. You could try contacting your local Stop Smoking Services or chatting to your GP.

You could also seek advice from a friend or family member who has successfully stopped smoking, or from someone who is also trying to quit.

Perhaps consider using a stop smoking aid, such as nicotine patches, gums, lozenges or nasal sprays to help stop the cravings.

As well as reducing your risk of developing serious diseases, such as cancer and heart disease, quitting smoking can also help to improve your mental wellbeing.

Why not reduce your risk by choosing a date to quit smoking today?

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: Establishing positive eating habits for children

Childhood is a particularly important period for forming positive behaviours related to nutrition. Children who learn and practise positive eating habits from an early age are likely to make healthy choices when they grow up.

Here we explore some ways to help promote positive eating behaviours:

Stick to regular meal and snack times

  • A regular eating pattern forms the basis of a healthy, balanced diet.
  • Children love routine. Providing three meals, and two or three snacks a day is ideal for children.
  • Keeping mealtimes regular creates predictability and encourages a healthy appetite.

Set a good example

  • In the long term, children and young adults are most likely to learn from how we behave rather than what we tell them. The more we can be a role model about healthy eating habits the better!
  • Set an example to your child by showing them how you make healthy choices and how you practice positive eating habits; this could be something as simple as choosing to eat a wide variety of foods, or by ensuring you drink plenty of water.

Eat together at the table

  • Wherever possible allow your children to eat with you. Family mealtimes offer an excellent opportunity to teach children good eating patterns as well as a time to connect and talk to each other.
  • Make the meal table relaxed and enjoyable, free of pressure or tension and minimise distractions by turning off the television and keeping phones away.

Get them involved!

  • Children love to get involved in new things, so why not get them to help in the kitchen? Cooking with kids and getting them involved in the meal preparation process may encourage them to try new healthy foods.
  • Small children could be responsible for setting the table, any mixing or stirring and washing fruit and vegetables. Older children could get involved with preparing the shopping list, chopping, and peeling!

We hope this has given you some ideas to try with your family!

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: Forming good habits

As we enter this third week of the new year, many of us will be considering how we can maintain the heart-healthy habits we started at the beginning of 2022.

Staying motivated can be particularly challenging, especially during the winter months, however research indicates that if we are able to maintain a habit for around 66 days, it can turn from a short-term to a long-term habit.

To help you reach your goals over the coming months, here are some tips for increasing success:

Set a Goal

One of the most important things we can do for our motivation is set a goal. It helps us to focus on the future and gives us something to aim for. Remember to make your goals Specific, Measurable, Attainable, Realistic and Time-bound (SMART).

Challenge Your Thinking

Next time you find yourself shying away from a positive habit such as exercising or cooking a healthy meal, consider if the thoughts you are having about the task are logical or helpful.

For example, instead of saying “I don’t have time to cook”, you may say to yourself “I don’t have as much time as I would like, but I can still make something quick and healthy”.

Set Cues

Setting reminders or cues for ourselves can increase our chances of success.

Try taking out your sports kit the night before a run or setting an alarm to move once per hour.

Track your Progress

Tracking progress can be a great way to see the improvements we make, which can increase our motivation to continue.

You can use apps such as MyFitnessPal, or even a simple spreadsheet to track weight loss, running times or the number of vegetables you eat per day!

Pair Up

Forming a habit with a friend or family member can be a great way to increase accountability and share success!

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: Dry January

This month is Dry January, which sees many people across the UK take on the challenge of curbing their drinking habits for a whole month.

We know that drinking too much alcohol can lead to increased blood pressure, some types of cancer and weight gain. If you think you could benefit from taking on this challenge or would like to take steps to reduce your alcohol intake, try out some of the below tips this month to get you started!

Know Your Numbers

Knowing how much alcohol you are consuming can be the first step towards making a change. It is recommended to drink less than 14 units of alcohol per week, which is equivalent to approximately seven medium glasses of wine, or six pints of regular strength beer.

You can calculate your exact intake at www.drinkaware.co.uk

Find Alternatives

Most of the time we can satisfy a craving with an alternative option. Try buying some alcohol-free beer or soft drinks to have when you’re next craving an alcoholic drink.

Replace Habits

It can be useful to distract yourself with another activity at the time when you would usually drink. Try going for a short walk or organise to speak with a friend at a time when you would usually drink alcohol.

Be Smart

We can still enjoy alcohol whilst reducing our overall consumption. Some great tactics you can use to reduce your intake include:

  • having a soft drink for every other drink
  • adding one or more alcohol-free days to your week
  • opting for lower strength drinks such as a single spirit mixer instead of a glass of wine, which has over half of the units and calories when you opt for a low-calorie mixer!

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/