Tag: healthy heart tips

Heart Research UK Healthy Heart Tip: Peel-to-Stem

Heart Research UK Healthy Heart Tip, written by Dr Helen Flaherty, Head of Health Promotion at Heart Research UK

Peel-to-Stem

In the UK, it is estimated that we waste 6.6million tonnes of food each year, with 4.5million tonnes of that being edible food. “Peel-to-Stem” or “Root-to-Stem” is a growing food trend that focuses on using the parts of fruits and vegetables that we wouldn’t typically eat, such as the leaves, skins, seeds, and stalks.

Quite often, we may throw away and waste parts of fruits and vegetables such as the skins, but quite often, these parts can actually be the most nutritious.

For example, vegetables and potatoes consumed with their skins on can contain more fibre than without the skins, and a lot of nutrients found within fruits are contained in or just under the skin. Increasing your fibre intake can help to reduce your risk of heart disease.

Here are some quick and easy ways that you can use the edible trimmings from fruits and vegetables:

  • Make your own vegetable stock by simmering peelings from spring onions, carrots, and parsnips; and add celery leaves/tips to add flavour to soups, stews, and ramens
  • Make cauliflower crisps by baking slices of cauliflower at 200 degrees Celsius for 20-25minutes until they have crisped up.
  • Cut broccoli and cauliflower stems into batons and add to a stir fry to bulk out the vegetables; adding one of your five-a-day.
  • Don’t throw the seeds away from your pumpkins; remove any stringy bits from the seeds, wash, and bake at 180 degree Celsius for 10minutes for a tasty snack.
  • Make potato wedges with the skins on to add fibre to your homemade wedges, just give the potatoes a good wash first.
  • If you have any citrus fruit peelings left over from oranges, lemons, or limes; use these to make a favourable citrus marmalade; or add to water with ice cubes or crushed ice to make a refreshing glass of flavoured water.

Heart Research UK Healthy tip: Move like an Olympian!

Heart Research UK Healthy Heart Tip, written by Dr Helen Flaherty, Head of Health Promotion at Heart Research UK

Healthy Tips: Move like an Olympian

The 2021 Summer Olympics is an international multi-sport event, which will be held from 23 July to 8 August 2021 in Tokyo, Japan.

Whether you participate in sports already, or if you are looking to increase your physical activity levels, here are some healthy heart tips to keep you motivated on the road to Tokyo!

Get Moving

Aerobic activity is the best type of exercise to keep your heart healthy, this is because your body requires more oxygen causing your heart and lungs to work harder. Aerobic exercise combines stretching and strength with rhythmic movement, involving large muscle groups such as shoulders, arms, and legs.

Popular aerobic Olympic sports include cycling, swimming and rowing. Some other aerobic exercises, which you can try at home, include walking up and down the stairs, dancing and skipping.

Step Challenge

You are probably familiar with the recommendation to take 10,000 steps every day. In the UK, the average person completes just 3,000 to 4,000 steps per day.

Why not increase your daily step count by taking on the Heart Research UK Step Challenge. This challenge involves walking 10,000 steps per day over four weeks.

Look for opportunities to increase your step count every day. For example, you could try parking further away from the supermarket or opting for the stairs over the lift, and you will be on the path to improving your physical health.

Some benefits of taking on this challenge:

  • Increases physical activity levels
  • Helps to manage weight
  • Improves heart health
  • Strengthens your bones and builds muscle
  • Lowers blood pressure

Join a Club


Has the Olympics inspired you to get involved in any sports or activities? If so, why not check out what activities or sports clubs are available in your local area?

You could either get in touch with your local club or check out BBC Sports Get Inspired web page.

No matter what your fitness levels, there is a sport or activity out there for you!

Heart Research UK Healthy tip – Healthy breakfast

Heart Research UK Healthy Heart Tip, written by Dr Helen Flaherty, Head of Health Promotion at Heart Research UK

A survey by Action on Salt has found that second to bread, bacon is one of the biggest contributors of salt to the UK diet, with many brands containing at least as much salt as seawater!

Too much salt in your diet can cause your body to hold onto more water which puts pressure on your heart and arteries by increasing your blood volume. This weekend, why not start the day in a heart-healthy way?

Here are a few tips below for doing just that:



Reduce Processed Meats

Try swapping processed meats like bacon, for healthy protein sources such as oily fish (salmon, pilchards, mackerel) or eggs. When it comes to salt, try to avoid ‘canned in brine’ and ‘smoked’ options and instead opt for grilled or baked fish and add your own choice of salt-free flavouring.

Crushed black pepper, chopped tomatoes, lemon, herbs, or even turmeric can all add extra flavour to your meal, without the added salt.

Swap out Breads

Moderately processed foods such as wholegrain bread can be eaten in moderation, but there are other options if your goal is to reduce your salt intake. Why not try serving a poached egg on a baked Portobello mushroom instead of bread, or cook up a naked veggie burger or burrito?

For added taste, crisp up your vegetables with a light spray of rapeseed oil, and add a little paprika and black pepper. Wilted spinach, vine tomatoes, grilled peppers and chia seeds will also add colour and flavour to your meal.

Maximise your Fruit and Vegetables

Vegetables and fruits are a great source of nutrients and contain little-to-no salt whilst ‘bulking up’ your meal.

Smoothies are also a great way to get one of your ‘5-a-day’ and they can be really filling and yummy too. Be sure to stick to no more than 150ml per day to maintain healthy daily sugar levels as it can be easy to consume lots in one go when fruit is blended.

As an alternative breakfast why not try our Banana Breakfast Smoothie recipe or try adding a handful of fresh fruit to your morning porridge?

Heart Research UK Healthy tip – Healthy BBQs

This week is the 25th anniversary of BBQ week and many of us will be heading outdoors to fire up the BBQ. Foods traditionally cooked on BBQs, such as burgers and sausages, can be high in calories, fat and salt.

We have some tips for enjoying a heart-healthy BBQ without compromising on taste:

Choose a healthy source of protein

Foods that are high in saturated fat, such as red meat, sausages, burgers, butter and hard cheese, can increase your risk of heart disease.

You can cut down on saturated fat by swapping red meat, sausages and burgers by threading cubes of chicken, firm fish or tofu onto skewers with slices of bell pepper, courgettes, mushrooms, red onion and cherry tomatoes before grilling.

Swap white bread rolls for high-fibre alternatives

Increasing the amount of fibre in your diet can reduce your risk of heart disease. Why not switch from white bread rolls to wholegrain rolls or wholegrain pitta, brown rice or jacket potatoes.

Add some colour

Include plenty of salad and vegetables to make your BBQ colourful and nutritious. Avoid using too much salad dressing as it can be high in calories. Try rubbing a spicy marinade on pieces of courgette, bell pepper, onion, corn-on-the-cob and mushrooms and grill them on the BBQ.

Healthy grilled desserts

Ditch the high-fat puddings and switch to grilled slices of pineapple, bananas, peaches, nectarines or plums. The natural sugars will caramelise on the BBQ, giving them a lovely sweet flavour.

Serve with a spoonful of thick, creamy yoghurt and sprinkle with a handful of chopped toasted nuts, such as hazelnuts or almonds.

Heart Research UK Healthy Heart Tips: Gardening for Good Health

Heart Research UK Healthy Heart Tip, written by Dr Helen Flaherty, Head of Health Promotion at Heart Research UK

Gardening for Good Health

Gardens and greenspaces have been hugely important to many people during the challenges of the Covid-19 pandemic, with many people finding their refuge through gardening.

Here we explore some of the health and mental wellbeing benefits of gardening:

Stress relief

Gardening is a fantastic stress reliever and can cultivate feelings of empowerment, connection, and calm. Being in touch with nature and the great outdoors can help you feel more removed from the daily stressors of life. 

Work out

Gardening is exercise and working in a garden can use every major muscle group in the body. While activities such as raking and cutting the grass may be light exercise, shovelling and digging can be counted as vigorous exercise.

Grow your own

There is nothing quite like eating your own fresh home grown produce! Not only are many fruits and vegetables very easy to grow, but they are also more nutrient-dense, free of pesticides and tasty. By growing your own, you are also helping to preserve the environment.

Get the kids involved

It can sometimes be a challenge to get children to eat healthy foods and enjoy them. Growing vegetables not only teaches children valuable lessons about the work that it takes to grow them, but it can also help them to gain a keen interest in eating them too.

Work with what you have

Whether your patch is large or small, a raised bed, a community garden or window box – make the most of it by researching the best plants for your space and sunlight exposure. You can grow a range of things with very little space and maintenance, whilst still reaping the benefits.

Happy gardening! You can find lots more tips, recipes and health advice at https://heartresearch.org.uk/

Heart Research UK Healthy Heart Tip: Improve your cholestrol

Heart Research UK Healthy Heart Tip, written by Dr Helen Flaherty, Head of Health Promotion and Education at Heart Research UK


Improving Your Cholesterol Profile

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.

With this in mind, here are some tips for creating a healthy cholesterol profile:

Increase Fibre Intake

Fibre, particularly the type found in porridge oats and wholegrains, known as beta-glucan, helps to reduce LDL cholesterol levels.

Go Plant-Based

Diets higher in vegetables, fruits, nuts, beans, and pulses are healthier for the heart than animal-derived alternatives that are high in saturated fats such as meats, cheeses and processed snacks such as biscuits.

Eat Good Fats

Unsaturated fats, particularly when swapped for saturated fats, can help to increase your HDL cholesterol levels. Excellent sources of good fats include oily fish such as salmon and mackerel, extra virgin olive oil and avocados.

Exercise Regularly

Aerobic exercise such as running or cycling will help to increase levels of HDL in the blood, especially when performed for more than 150 minutes each week.

Avoid high Alcohol Consumption

Alcohol can increase the amount of fat in the blood and lower HDL cholesterol, therefore drinking less than 14 units per week is recommended.

Heart Research UK Healthy Tips: Healthier Takeaways

Takeaway food is often cheap, convenient and tasty, but it also tends to be high in fat, salt and sugar. Regularly consuming takeaways can have a negative impact on your heart health and your waistline. Swapping your usual takeaway for a healthier option may be a good way to cut down on fat, salt and sugar.

Heart Research UK has some tips for choosing healthier takeaways:

Find a food outlet with healthy options

Choose a food outlet that provides healthy options on their menu. Some food outlets list calories on their menus to help you to make healthier choices.

Choose wisely from the menu

Avoid deep fried foods, such fried chicken and chips. Swap large deep-pan pizzas for smaller pizzas with low fat toppings and avoid stuffed crust pizzas.

Avoid ordering too much food

Instead of ordering starters, mains, sides and desserts, why not just order a main course and finish off with some fruit and yoghurt. If you order too much, why not share it or freeze a portion.

Make a healthy ‘Fakeaway’ at home

Cook healthier versions of your favourite takeaway dishes at home using online recipes. Try swapping side dishes, such as chips, naan bread or fried rice for home-cooked brown rice or wholemeal pitta bread.

Think about what you drink

Rather than drinking sugary or alcoholic drinks with your takeaway, try drinking low calorie drinks, such as sugar-free squash or water instead. This can reduce your calorie intake as well as the cost.

Heart Research UK healthy heart tip: Get On Your Bike!

Heart Research UK Healthy Heart Tip, written by Dr Helen Flaherty, Head of Health Promotion at Heart Research UK

Get on your bike

During lockdown many of us ventured into the shed and dusted down our old bikes to escape from the house and get our daily exercise.

Cycling is a fun way to improve your overall health and wellbeing as well as enabling you to get out and explore your local area. As cycling is a low impact activity it is safer on your joints, whilst still strengthening your muscles and improving your cardiovascular system.

We have some tips to get you started with cycling this summer …

If you don’t currently own a bike …

Check whether your employer offers a Cycle to Work scheme as this can make buying a bike more affordable.

If cost is the issue have a look at some stationary pedals. These are pedals that can be used indoors without having to buy a full home-exercise bike or road bike.

Additionally, this way you can watch your favourite TV show whilst cycling and don’t have to be worried about getting caught in the rain!

Social cycle

Cycling can be a great way to meet up with friends or make new friends and be active together. Evidence shows that we are more likely to complete exercise when doing so with a partner or in a group. Additionally, we work physically harder when surrounded by others than when exercising alone.

Look up your local cycle groups, or have a look at Ride Social –

https://www.letsride.co.uk/social

to help you find a group.

Enjoy Nature

Get outside with your bike. Perhaps take the bike to a local cycling trail, woodland or park. Being outdoors will enable you to be more aware of your surroundings, thoughts, feelings and body.

This is a way to actively practice mindfulness without even realising you’re doing it. It doesn’t have to be a super-fast cycle, you’re still doing physical exercise, so go slow and take in the beauty of the world around you.

Heart Research UK Healthy tip – National Vegetarian Week

Heart Research UK Healthy Heart Tip, written by Dr Helen Flaherty, Head of Health Promotion at Heart Research UK

Vegetarian picnics

National Vegetarian Week: 10th to 16th May 2021

National Vegetarian Week runs from 10th to 16th May 2021, and what better time to try out a meat-free diet? A vegetarian diet can be a great way to add colour, texture and variety and it is also generally lower in saturated fat and higher in fibre, which is great news for your heart.  We provide tips for getting you started with a healthy vegetarian picnic.

Meat alternatives

Meat is high in protein and finding alternatives can be challenging. There are many meat substitutes available in shops and supermarkets that can add variety to your picnic.

Some meat substitutes, such as vegetarian sausage rolls and Scotch eggs are high in fat and salt and should only be eaten in small quantities. Try swapping meat and fish for protein-rich vegetarian foods in your picnic, such as tofu, beans, pulses, unsalted nuts, seeds, eggs and reduced calorie yoghurts.

Include a variety of foods

If you do not eat a wide variety of vegetarian foods, you could miss out on essential nutrients, such as iron, calcium and vitamin B12. Try to include vegetarian foods from each of the food groups shown in the Eatwell Guide in your picnic.

Link: https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/742750/Eatwell_Guide_booklet_2018v4.pdf

Find healthy picnic recipes

Look online for healthy picnic recipes that include wholegrain foods, low-fat dairy products, unsalted nuts, seeds, beans and pulses and plenty of fruit and vegetables.

You can find recipes and information about hosting a picnic at Heart Research UK’s Big Scottish Picnic webpage: https://heartresearch.org.uk/bsp/

Don’t be Fooled: April Fools Health Myths

Heart Research UK Healthy Heart Tip, written by Dr Helen Flaherty, Head of Health Promotion at Heart Research UK

With April Fool’s day upon us, sometimes it can be difficult to separate fact from fiction, so here are some common myth-busting tips surrounding heart health:

I need to avoid eating fat to be healthy

This is not true as fat provides the body with essential nutrients. Unsaturated fats slow down the build-up of plaque within the arteries and therefore reduce blood pressure. Examples of unsaturated fats are olives, avocados, salmon and nuts. Of course, eating too much of any fat would be unhealthy, therefore aim to consume fats in moderation.

Doing lots of cardio is the best way to lose weight

This is also false as weight loss is occurs when you burn more calories than you consume.

Having more lean muscle mass helps your body burn more calories at rest. Therefore, in addition to a smart nutrition plan, a combination of both high-intensity cardio and strength-training is the best method to lose weight.

UK physical activity guidelines suggest five 30-minute exercise sessions per week, with two of these focusing on resistance training (body weight exercises/lifting weights).

Drinking red wine will reduce my risk of heart disease

It is true that red wine contains some antioxidants that can help reduce blood pressure, simply because red wine is made from red grapes.

There is no evidence that drinking red wine directly reduces your blood pressure, whereas there is lots of evidence directly linking alcohol consumption with increased blood pressure.

My stress is not serious enough to get help with

Stress symptoms can move quickly from acute to chronic if they are not managed. Stress hormones will affect how well a person functions in everyday life.

They are shown to effect multiple physiological systems (the immune system, the cardiovascular system, the endocrine system, the gastrointestinal system). No stress symptom is too small to ask for help with.

My smoking won’t affect those around me

This is false, and even if you think you are being careful second-hand smoke is a real danger. Non-smokers that are exposed to smoke over a long period of time have a 25% – 30% increased risk of coronary heart disease.