Tag: healthy heart tips

Heart Research UK Healthy Tips

Take a leaf out of Veganuary

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:

Try a new recipe

You can find lots of tasty vegan recipes online, such as on the BBC website: https://www.bbc.co.uk/food/diets/vegan.

Oil up

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 Society provides information about good nutrition for people following a vegan diet. Take a look at: https://www.vegansociety.com/resources/nutrition-and-health/nutrients

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.

Healthy Heart Tips: Maintaining Healthy Habits

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:

Don’t expect immediate results

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: 

https://www.nhs.uk/live-well/alcohol-support/

Heart Research UK

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.

Heart Research UK Healthy tip: Managing stress

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

Watch your stress levels

We all experience stress from time to time. There are many things that can lead to us feeling stressed. It can come from the news, our jobs, financial insecurity, health issues and personal problems. Feeling constantly stressed and overwhelmed can lead to a rise in blood pressure and resting heart rate, both of which increase our risk of having a heart attack.

We have some tips to help you avoid unnecessary stress and deal with existing stress in a healthy way: 

What is stress?

Stress is essentially when we feel threatened or under pressure and our bodies are preparing to either fight or run away from our current situation. This so-called ‘fight or flight’ response should only occur on rare occasions and it is useful for getting us out of dangerous situations. For many people stress can be more long term and persistent and this can have a negative impact on our mental and physical health.

Avoid consuming too much news

Whilst it may be important for us to stay up to date with current affairs, a constant stream of negative news reports can be a source of stress and anxiety. The World Health Organization recommends that we watch, read or listen to the news to just once or twice a day for short periods. Why not schedule a daily timeslot when you will allow yourself to check the news (e.g. 7:00 pm – 7:30 pm).

Walk your way to a healthy heart

Not only is regular physical activity good for our heart health, but it can also alleviate stress. It is recommended that adults get 150 minutes of moderate intensity physical activity each week, such as brisk walking. When we feel stressed, we may tell ourselves we are too busy to exercise. However, physical activity does not have to be a time-consuming chore.

Incorporating small changes to increase our daily steps can improve our overall mental and physical health. You could start by making small changes, such as parking at the furthest point away from the shop entrance in the car park, getting off the bus a stop early, or leaving your office during your lunch break to take a walk.

Breathing and meditation

Just breathe. Despite the growing attention that meditation and breathing exercises is getting, it is still one of the most underrated things you can do to ease your stress levels and lower your blood pressure. To do this all you need is 10 minutes of your day to sit and do absolutely nothing but concentrate on your breathing.

Meditation is one of the simplest and cheapest ways of reducing your stress levels and blood pressure, and there are many free guided meditation resources online to teach you how to do it.

Ask for help

Sometimes stress can feel overwhelming and you may need a little help to manage it. Try speaking to a friend, family member or a work colleague about how you feel. If you think you would benefit from professional help, you can speak to your GP.

You can find more healthy tips, recipes and advice at heartresearch.org.uk.

Heart Research UK Healthy tip – Healthy cholesterol

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

Keeping a check on Cholesterol

Cholesterol travels around the body in our blood and it is present in our cells. We all need some cholesterol to stay healthy, but high levels of cholesterol can increase our risk of heart disease.

Nearly half of all adults in the UK are estimated to have high levels of cholesterol in their blood. Many people are unaware that their cholesterol is high because there are usually no symptoms.

In this healthy heart tip, we explain what cholesterol is and we provide some tips for keeping your cholesterol levels healthy.

What is cholesterol?

Cholesterol is a fatty substance made in the liver and it is present in foods, such as eggs, liver and prawns. Cholesterol is needed in the cells of our body. It helps to make vitamin D and some hormones which keep our bones, teeth and muscles healthy. Cholesterol also helps our digestive system process the fats we eat. Having too much cholesterol in your blood can lead to a build-up in your arteries, which puts you at a higher risk of having a heart attack.

There are two main types of cholesterol.

Low density lipoprotein (LDL) more commonly known as “bad cholesterol” and high-density lipoprotein (HDL) more commonly known as “good cholesterol”. Too much “bad” LDL cholesterol can increase your risk of heart disease. The role of “good” HDL cholesterol is to transport excess cholesterol back to the liver. Therefore, it is important that you have enough “good” HDL cholesterol and not too much “bad” LDL cholesterol in your blood.

What can I do to maintain a healthy cholesterol level?

The cholesterol we eat in food has little impact on the level of cholesterol in our blood. Making some simple changes to your lifestyle can help reduce your cholesterol.

Reduce the amount of fatty foods you eat

Saturated fat increases the amount of “bad” LDL cholesterol in your blood. Saturated fat is found in foods, such as meat pies, sausages, cakes, biscuits, butter, lard, hard cheeses (e.g. cheddar), and foods containing palm or coconut oils. Replace foods that are high in saturated fat with foods containing unsaturated fats such as, olive oil, rapeseed oil, nuts, seeds and oily fish (e.g. salmon and mackerel). Aim for at least one portion of oily fish each week.

Eat more fibre

High fibre foods can reduce your risk of heart disease and help lower the amount of “bad” LDL cholesterol in your blood. Good sources of fibre include fruit and vegetables (eat at least five portions every day), brown rice, wholemeal bread, oats, beans and pulses. 

Get active

Aim to do 150 minutes of moderate exercise (e.g. brisk walking, swimming or cycling) or any activity which gets your heart beating faster. Active people have increased levels of “good” HDL cholesterol meaning their bodies are good at removing the “bad” LDL cholesterol away from the arteries.

Stop smoking

Smoking reduces the levels of “good” HDL cholesterol in your blood and this can result in higher levels of “bad” LDL cholesterol. If you would like to stop smoking, you can get help from your GP or the NHS Stop Smoking Service.

Reduce your alcohol intake

It is recommended that men and women avoid drinking more than 14 units of alcohol each week. Information on alcohol units can be found on the OneYou website: www.nhs.uk/oneyou/for-your-body/drink-less/know-your-alcohol-units/

 Take a test

It is recommended that adults over the age of 40, or anyone at high risk of heart disease should get their cholesterol levels checked. If you want a cholesterol check, you should speak to your GP. Anyone can have high cholesterol and it is very common. There are usually no symptoms so, unless you get a test, you may be unaware of your risk of developing heart disease.

Heart Research UK Healthy tip: Healthy eating in older age

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

Healthy Eating in Older Age

It is sometimes believed that older adults (65 years or over) do not need to eat as much because they may be less physically active than younger adults. However, eating a healthy and well-balanced diet is important for maintaining good health at all ages. Older adults are vulnerable to malnutrition and it is recommended that they eat the same amount as younger adults. We have some tips for eating well and looking after your heart in older age.

Keep an eye on your weight

The best way to know if you are eating too much or too little is to monitor your weight over time and check if your weight is stable. If you are losing weight without trying, you should speak to your GP.

Stay hydrated

Dehydration can occur when you lose more fluid through sweating and urination than you consume. Dehydration is a common problem in older adults. Try to drink 6 to 8 glasses or cups of non-alcoholic fluid every day, such as water, tea and coffee. Keeping hydrated can reduce your risk of a heart attack, while helping you to maintain your cognitive ability.

Get enough fibre

Constipation is a problem for many people in later life. Try to prevent constipation by staying physically active, keeping hydrated and eating foods that are high in fibre. Foods that are high in fibre, such as fruit and vegetables, wholemeal bread, wholemeal breakfast cereals and brown rice, play an important role in reducing your cholesterol and keeping your heart healthy.

Include good sources of protein every day

Eating adequate amounts of foods that are high in protein, as well as getting plenty of physical activity, can help to prevent muscle loss in older age. Good sources of protein include chicken or turkey, canned tuna, soybeans, tofu, eggs and dairy products. If you eat fish, try to eat two portions each week, one of which should be an oily fish, such as salmon, sardines or mackerel.

Include plenty of fruit and veg

Aim to have at least five portions of fruit and veg every day. Fruit and veg are packed with nutrients and fibre to help keep your heart healthy. Fresh, tinned, frozen and dried fruit and veg all count towards your five a day and you can count one glass of fresh juice as a portion.

Heart Research UK Healthy Tip: Healthy picnics

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

Healthy picnics

July is National Picnic month and this is a good time to get outdoors to celebrate the warm weather and enjoy some tasty food with friends and family. An outdoor picnic can provide the perfect setting for some fun activities to get your heart pumping.

Make your picnic a healthy one by following our healthy tips:  

Choose a location for your picnic

Plan your picnic in a relaxing spot where you can include a brisk walk or some fun activities, such as a game of frisbee or rounders. Getting plenty of physical activity can help to keep your heart healthy.

Avoid too much fat, salt and sugar

A diet that includes too much salt, fat and sugar is associated with an increased risk of heart disease. Instead of taking crisps, salted nuts, sausage rolls, cakes, chocolate and sugary drinks on your picnic, choose healthier options, such as unsalted nuts, lean meat (e.g. chicken breast), fresh fruit and veg, low-fat and low-sugar yoghurts and sugar-free drinks or water. 

Switch to wholegrain

Wholegrain foods are a good source of nutrients, including fibre, which is good for your heart. Try switching from white bread to wholemeal bread for your sandwiches or wholemeal pita or wraps. Salads can include wholemeal pasta or brown rice to
increase your fibre intake.

Pack in the fruit and veg

Pack raw veg sticks, such as carrots celery, peppers, cucumber and sugar snap peas to have with healthy dips, such as low-fat hummus or tzatziki. For a healthy dessert, you could try making a fresh fruit salad or fruit skewers served with low-fat and low-sugar yoghurt.

Find healthy and delicious recipes for your picnic

There are plenty of healthy picnic recipes available online, such as the BBC Good Food Healthy Picnic Recipes:

https://www.bbcgoodfood.com/recipes/collection/healthy-picnic

Healthy Heart Tip: cut down on alcohol

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

Cut back on alcohol

There has been a 21% increase in the frequency of alcohol consumption in the UK since the COVID-19 lockdown. It has been suggested that stress and anxiety, as well as changes to our daily routine, are the reasons why some people are drinking more. Too much alcohol can be harmful to your heart as well as contributing to weight gain and mental health problems.

We have some tips to help keep your alcohol consumption within the recommended limits.

How much is too much?

It is recommended that men and women do not consume more than 14 units of alcohol each week, spread out over three or more days. The number of units of alcohol in a drink depends on the size of your drink and the alcohol strength. A pint of strong beer contains around three units of alcohol and a bottle of wine contains around 10 units. More information about alcohol units can be found here: https://www.nhs.uk/oneyou/for-your-body/drink-less/know-your-alcohol-units/

Keep a record of how much you are drinking

Many people don’t really know how much they are drinking or whether their drinking is putting their health at risk. By keeping a record of your weekly alcohol consumption, you will be able to work out whether you need to cut down. You can complete the Drinkaware self-assessment to find out if you are drinking too much HERE.

Pour smaller measures

When you drink alcohol at home, you are in control of the amount you pour into the glass. Try to control the amount of alcohol in your drinks by measuring it out using a measuring jug. A small glass of wine is 125ml (1.6 units), a medium glass of wine is 175ml (2.3 units) and a large glass of wine is 250ml (3.3 units). A 25ml shot of a spirit is 1 unit.

Include more alcohol-free days

If you are drinking every day, or most days, you could include more alcohol-free days each week. Make a plan at the start of the week and decide which days will be alcohol-free. Try to find some low-sugar alcohol-free drinks to enjoy on the days when you do not drink alcohol.

Plan ahead

Before you pour your first drink of the day, set yourself a limit and make sure you stick to it. You could put a post-it note on the bottle to remind yourself when to stop. Try reducing the amount you drink by having a soft drink in between alcoholic drinks and/or dilute your alcoholic drinks with a mixer to slow down your alcohol consumption.

Get help

If you are worried about your own drinking, or if you are concerned about the amount someone else is drinking, you can get advice and support from the NHS – https://www.nhs.uk/live-well/alcohol-support/

You can find plenty more healthy tips and recipes at heartresearch.org.uk.

Healthy Heart Tips: blood pressure

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

Maintain a Healthy Blood Pressure

High blood pressure puts extra strain on your heart and blood vessels and this increases your risk of having a heart attack or stroke. High blood pressure affects around 1 in 3 people, however there are usually no symptoms and many people are unaware they have high blood pressure.

The only way to know if your blood pressure is high is to have it measured. This can be done by your GP or you can use a blood pressure monitor at home. This healthy heart tip explains what high blood pressure is and it provides tips for maintaining a healthy blood pressure.

What is high blood pressure?

When blood pressure is measured, two numbers are generated. An ideal blood pressure is 120/80 millimetres of mercury (mmHg). The first number is the systolic blood pressure (higher number), which is the force at which blood is being pumped around your body. Ideally, this will be below 120. A systolic blood pressure of 140 or more is regarded as high.

The second number is the diastolic blood pressure (lower number) which is the pressure when your heart is at rest, in between beats. Ideally this will be 80 or lower. A diastolic reading of 90 or above is regarded as high. The lower your blood pressure, the lower your risk of having a heart attack or stroke.

What can I do to maintain a healthy blood pressure?

  • Reduce the amount of salt in your diet to no more than 6g a day (1 teaspoon). Look at the amount of salt on food labels and avoid choosing snacks that are high in salt.
  • Maintain a healthy weight by eating a healthy diet and getting plenty of physical activity. You can check whether your body mass index (BMI) is within a healthy range using the online BMI healthy weight calculator from the NHS – https://www.nhs.uk/live-well/healthy-weight/bmi-calculator/
  • Eat at least five portions of fruit and vegetables every day
  • Keep your alcohol consumption within the recommended limits of no more than 14 units a week, spread over three or more days
  • Aim to do 150 minutes of moderate activity (e.g. brisk walking) or 75 minutes of vigorous activity (e.g. running) each week plus some strengthening activities (e.g. lifting weights) at least twice a week.

Lots more healthy tips, exercises and recipes can be found at heartresearch.org.uk.

Heart Research UK: Healthy Heart Tips

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

Physical activity for adults while staying at home

At a time when gyms are closed and the population is being asked to stay at home, finding ways to keep active can be challenging. 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 meet the recommended amount of physical activity while staying at home.

How much physical activity is recommended?

The Government recommends at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity activity each week.

It is also recommended that adults engage in strengthening activities on two days each week, such as lifting weights or press ups. If you are not yet in the habit of doing this amount of physical activity, you can start small and build up to the recommended amount over time.

Moderate Intensity Activities

(150 minutes weekly)

Your heart will beat faster, you will breathe harder, you will get warmer and you can probably maintain a conversation

E.g. Brisk Walking or cycling

Vigorous Intensity Activities

(75 minutes weekly)

Your heart will beat rapidly, you will breathe much harder, you will get warmer and it will be difficult to have a conversation

E.g. Running or football

Replace your daily commute with physical activity

If you are working at home, you may be saving time that would normally be spent on commuting to and from work. 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.

Find a range of exercises you can do inside your home

Find exercises that you can do 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 on their Website

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.

Examples of some exercises you can do from your sofa can be found on the NHS website, and you can find lots more healthy tips, advice and recipes at heartresearch.org.uk.