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, 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 –
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 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.
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/
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.
Many of us are spending more time at home due to COVID-19 and this can mean reaching for the comfort foods when we feel bored, stressed or need cheering up.
On busy days, it is easy to pop to the kitchen and grab a quick lunch without thinking too much about whether it is good for you.
We have some tips for planning and preparing healthier lunches at home:
Include plenty of fruit and veg
Fruit and vegetables are packed with nutrients and fibre to help keep your heart healthy. Find healthy salad or vegetable soup recipes online or in recipe books to include in your lunch plan. Finish off your lunches with a portion of fruit and a low-calorie yoghurt.
Increase your fibre intake
A diet that is high in fibre can reduce your risk of heart disease. Good sources of fibre include fruit and vegetables, beans and pulses and wholegrain foods. Try to regularly include a portion of wholegrain food in your lunches, such as brown bread, wholemeal pita, wholemeal pasta or brown rice.
Include lean sources of protein in your lunches
Foods that are high in protein can help you to feel full for longer and this can prevent you from snacking on less healthy foods during the day. Lean sources of protein include grilled skinless chicken or turkey, canned tuna, soybeans, tofu and low-fat dairy products.
Plan your lunches in advance
Planning your lunches in advance will allow you to put a little more thought into what you are eating as well as saving you time and money. Try creating a weekly lunch plan before the start of the week and shop for ingredients in advance.
Prepare your lunches the night before to save time during busy days or try cooking large quantities of home-made soups and store single portions in the freezer.
Heart Research UK Healthy Heart Tip, written by Dr Helen Flaherty, Head of Health Promotion at Heart Research UK
IMPROVING SLEEP QUALITY
March is National Bed Month and therefore there has never been a more relevant time to start thinking about our sleep.
Many people across the UK can find it difficult to get the quality and quantity of sleep that they need. Lack of good quality sleep can affect how our body works, such as by changing the levels of hunger and stress hormones in our body during the day, which can increase our blood pressure and affect our heart and circulatory system.
For adults it is recommended to try and get around 8 hours of sleep per night, but sometimes it can be the quality of our sleep which keeps us from topping up our energy levels.
With this in mind, here are some tips for getting the shut-eye we need:
Exercise
Exercising can strengthen our heart and arteries but can also improve the quality of our sleep. Whilst any kind of exercise can be of benefit, ensure that any exercise conducted 1-2 hours before going to bed is at a low to moderate intensity to prevent an increase in stress hormone release before going to bed. This may include a short walk or activities such as yoga.
Be Consistent
Having a consistent bedtime routine can help us to wind down during the evening. Simple steps such as taking a hot bath or changing into pajamas can help to prepare both our body and our mind for sleep.
Regulate Light Exposure
Light exposure helps us to regulate our body clock. When it gets dark, our body secretes a hormone called ‘melatonin’ which helps us to sleep. By getting exposure to natural light in the day and limiting our exposure to screens and bright lights late at night, we can help to improve our overall sleep quality.
Avoid Late-Night Coffees
It is recommended to avoid caffeine past 2pm. This is because caffeine, a stimulant found mainly in coffee and tea, has a half-life of around five hours. This means that if you drink a cup of coffee at 5pm, half of it will still be left in your bloodstream at 10pm and this can affect your sleep quality.
Avoid Alcohol
Although some people may find it easier to get to sleep after having a glass of wine, alcohol is known to stop us from being able to enter the deepest stage of sleep and therefore can leave us feeling tired the next day. Excess alcohol consumption can also lead to weight gain which can place strain on our heart.
Heart Research UK Healthy Heart Tip, written by Dr Helen Flaherty, Head of Health Promotion at Heart Research UK
Sticking to a healthy diet can be easier if you cook from scratch. Ready meals, takeaways and pre-packaged foods can be high in fat, sugar and salt. Home-cooked meals are often cheaper, tastier, healthier and better for the environment.
It may also be quicker to rustle up a home-cooked meal, than wait for a takeaway to be delivered.
Here we provide some tips to help you find and cook some healthy recipes:
Finding healthy recipes
There are lots of healthy recipe books and websites available. When looking for healthy recipes, make sure you choose a trusted source.
Our new cookbook includes plenty of delicious and healthy recipes from well-known names, such as Joe Wicks and the Hairy Bikers. The recipes have been carefully selected by our Nutritionist for their use of fresh, healthy ingredients that promote good heart health.
When looking for a healthy recipe, make sure you pay attention to the ingredients list. Avoid recipes that include a lot of fat, salt, sugar or processed meats and cheeses. Healthier recipes include:
Fruit and vegetables
Wholegrain ingredients (e.g. brown rice, brown bread or whole-wheat pasta)
Lean sources of protein (e.g. fish, chicken (without skin), beans, pulses or tofu)
Low-fat dairy products (or alternatives), such as skimmed milk, fat-free yoghurt or soya products
Choose healthy cooking methods
Find recipes that use healthier cooking methods, such as steaming, baking or grilling, rather than frying or deep-frying in oil. Avoid recipes that cook with animal fats (such as lard or butter) and coconut oil as these are high in saturated fats which can increase your risk of heart disease. Choose recipes that use plant-based oils, such as rapeseed, olive, sunflower or vegetable oils.
Adapt your favourite recipes
Eating healthily doesn’t mean giving up on all your favourite foods. Read through some of your favourite recipes and try to identify ways to make them healthier.
This could include adding extra fruit or veg, switching from white to brown rice or pasta, switching from cream to low fat yoghurt, reducing the amount of salt and sugar or switching to a healthier cooking method.
For more tips on how to improve your heart health, visit the ‘Healthy Tips’ page on our website and don’t forget to check out our new Cookbook.
Heart Research UK Healthy Heart Tip, written by Dr Helen Flaherty, Head of Health Promotion at Heart Research UK
Move more when staying at home
Getting motivated to exercise outdoors during the cold, dark winter months can be challenging. Keeping physically active this winter, while the gyms and sports facilities are closed due to COVID-19, presents us with a unique challenge.
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 when staying at home.
Exercises you can do inside your home
Find exercises that you can do at home in short bursts of ten minutes or more, at regular intervals throughout the day. For example, you could try some gentle weight-lifting, using cans of baked beans. The NHS provide tips for exercising without gym equipment: https://www.nhs.uk/live-well/exercise/gym-free-workouts/
Replace your daily commute with physical activity
If you are working, or studying from home, you may be saving time that would normally be spent on your daily commute. Why not put this time to good use by scheduling in some physical activity. For example, you could go for a brisk walk, jog or cycle outdoors or walk briskly around the house, including going up and down flights of stairs.
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.
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?
If you tend to engage in hobbies that don’t require you to move very much, look for new hobbies that will get you moving, such as gardening, walking, weight-lifting or dancing.
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.
The number of people following a vegan diet has risen in recent years and this month, many people are challenging themselves with ‘Veganuary’. A vegan diet contains only plant-based foods, such as grains, fruit, vegetables, nuts and seeds. It is generally accepted that a vegan diet can offer benefits for the environment, animal welfare and your health.
The benefits of the vegan diet for your heart depends on which foods you choose and what else you do with your lifestyle. People who cut animal foods out of their diets tend to benefit from more fruit, veg and fibre and less saturated fat, with favourable blood pressure and cholesterol levels.
Why not try out some of our Vegan inspired Healthy Heart Tips:
Rapeseed oil, flaxseed oil, walnuts, green leafy vegetables and soya products contain omega-3 fat which, when swapped for foods high in saturated fat, like fatty meats and cheese, could help to protect your heart and arteries. To cut down on animal fats, why not try swapping minced beef in your recipes for lentils, beans or chickpeas.
Look for reinforcements
To make sure your body isn’t missing out on essential nutrients, a vegan diet needs to be well-planned and you might need to top up on some vitamins. This time of year when sunlight exposure is limited, everyone in the UK should consider taking a vitamin D supplement.
This is especially important if you’re cutting out animal products. You’ll also need to supplement on vitamin B12 as you can’t get this from plant-based foods. Check food labels for the word ‘fortified’- most vegan spreads, breakfast cereals and soya products have vitamin D, calcium and B12 added to them.
The vegan diet isn’t the be all and end all to good health, but taking a leaf out of the vegan way could set you off in the right direction when it comes to heart health.
So why not give it a go, start with one meal a day or one day a week and see how you like it.
Heart Research UK Healthy Heart Tip, written by Dr Helen Flaherty, Head of Health Promotion and Education at Heart Research UK
Maintaining Healthy Habits
New Year’s resolutions can be a good starting point for making longer term health and lifestyle improvements, but most people who set New Year’s resolutions do not stick to them.
Reasons for quitting include a lack of time, a lack of support from other people and feeling daunted by unrealistic targets. This tip is aimed at helping you to succeed in maintaining your healthy goals in 2021:
Setting achievable goals
The first thing to consider is whether your New Year’s resolutions is achievable and realistic. Often, goals are unachievable because they are too difficult, or they do not allow enough time for you to make gradual changes. There is nothing wrong with aiming high and being ambitious, but it is important that your goal is not too difficult or time-consuming as this could leave you feeling daunted.
When setting a goal, ask yourself the following questions:
Is the goal too ambitious?
Is the timeframe for the goal realistic?
What specific changes do I need to make to achieve my goal?
Can I fit my new healthy behaviour around my other commitments?
Break down your goal
Breaking large goals down into smaller goals can make them feel more achievable and less daunting. For example, if you are aiming to lose weight, the NHS recommends that you aim to lose around 1 to 2lbs (0.5 to 1kg) a week. You should be able to achieve this by cutting down your calorie intake by about 500 to 600 calories each day. It might take you longer than you originally planned to lose the weight, but you are more likely to stick to it and not give up.
Plan for success
Make a plan of how you will achieve your goal and what changes you will make to ensure you stick to it. There are online resources available to help you plan your healthy activities, such as the NHS’ couch to 5km programme or the NHS’ programmes for stopping smoking, cutting down alcohol and losing weight:
The effects of your New Year’s resolution may take time to appear. Try to be patient and don’t expect the results from just one or two weeks of dieting to show on the weighing scales, as it may take longer.
Involving other people
A really good way to motivate you to stick to your goal is to involve other people. If you know someone who has a similar goal to yours, try to involve them as a “buddy” to provide mutual support for each other. They may even be able to push you a little bit harder, helping you to achieve your goals and resolutions sooner. You can also look for groups on social media who share your goal.
Do not beat yourself up
If you miss a fitness session, have an alcoholic drink, cigarette or bar of chocolate, try not to feel guilty about it. Think about what might have triggered the deviation from your goal and try to avoid it in future. Forgive yourself and aim to get back to achieving your goal as soon as possible.
Make changes that will last long term
On average, it takes between 21 and 28 days for something to become a long-term habit. Make goals that you want to be able to stick to long term, such as improving your overall fitness, stopping smoking or maintaining your weight.
If you can make it through these first few weeks, you will notice that things will become much easier. drinking you can get support by visiting:
Proud to stand out from the crowd, Heart Research UK is the charity dedicated to your heart. They inspire and invest in pioneering medical research, ground-breaking training and education, and in communities to improve their heart health for themselves. For over 50 years they have driven advancements in the prevention, treatment and cure of heart disease to benefit patients as soon as possible.
In the last 10 years, Heart Research UK has funded over £10.2m in medical research in hospitals and universities across the UK, as well as £2.2m on innovative community-based lifestyle projects to improve the heart health of the nation.
They like a personal approach, so if they want to contact you they do it themselves, and certainly don’t pay anyone to do it. They treat people how they would like to be treated themselves.
If you’d like to support Heart Research UK’s vital work into the prevention, treatment and cure of heart disease, please visit www.heartresearch.org.uk for inspiration on how you could help.
