Tag: Heart Research UK

Healthy Heart Tip: Protein and heart health

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

Healthy Heart Tip: Protein and heart health

Many people know the benefits of protein for muscle growth and repair, but do you know the other benefits for your health? Protein is one of the main forms of nutrients you need for your body to function.

In the UK, on average, there is an over consumption of the recommended amount of protein but often from few sources. 

It is essential that your body is getting protein from a range of different foods to ensure you meet all your body’s requirements. Did you know that approximately 16% of the UK population follow a meat-free diet? These people may need to focus more attention on meeting their protein requirements than those who regularly eat meat. 

In this healthy tip we discuss the importance of protein, different sources and how to get protein into your diet: 

Importance of protein 

Protein is required for general health, growth and maintenance of the body’s tissues. It helps your bones, muscles, tendons, ligaments and skin to stay healthy and have structure, strength and elasticity. Protein helps your muscles to repair and rebuild after exercising and helps to increase your muscular strength.

It also supports the immune system by helping to form antibodies that fight against disease-causing bacteria and viruses.  

Protein has a satiating effect on the body and helps you to feel fuller for longer. It provides energy to your body, but only as a last resort if all your carbohydrate and fat stores have been used up. It should make up 10% to 35% of your total daily energy intake.  

Sources of protein 

Animal proteins are often more known and more commonly consumed than other protein sources.

These include meat and poultry, fish and seafood, eggs, and dairy products.

However, more people are beginning to follow a diet rich in plant proteins and consuming more nuts and seeds, beans, chickpeas, lentils and tofu.  

Getting protein into your diet 

You should try and include a portion of protein in every meal of the day, as well as in the snacks you eat. This will help to keep you feeling fuller for longer and reduce those cravings for foods with low nutritional value. 

For better heart health you should aim to eat a diet that is rich in plant foods. This simply means you need to consume lots of plant-based foods and proteins, and lower amounts of proteins from animal sources. This will not only benefit your heart health but also the sustainability of the planet.  

If you are consuming animal proteins, then red meats and processed meats are often high in fat and it is more beneficial for your health to consume leaner protein sources such as plant proteins, poultry and fish where possible. 

Healthy Heart Tip: Carbohydrates and heart health

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

Healthy Heart Tip: Carbohydrates and heart health

Carbohydrates are one of the main food groups, but many people are unaware of the different types of carbohydrates and the impact they have on your health. Did you know that sugar is a form of carbohydrate?

Carbohydrates come in all different shapes and sizes, some are good for our health and some are not so good. Fibre, which is a form of carbohydrate that is beneficial for heart health, should be eaten regularly as part of a healthy balanced diet, however only 9% of the UK meet the recommendations.

This tip shares the importance of carbohydrates in your diet, where you get them from, and how to increase your intake:

Importance of carbohydrates

Carbohydrates are your bodies main source of energy and should make up 45 to 60% of your total daily energy intake. They fuel most of your body’s cells to allow you to carry out everyday tasks and extra ones like exercise.

Any excess carbohydrates that you’ve consumed but not used up are stored in your liver and muscles, these are slowly released throughout the day for blood sugar stability and brain function.

Fibre, a form of carbohydrate that is naturally found in plants, promotes digestive health and helps to reduce your risk of heart disease.

It does this by helping to stabilise blood sugar levels, lower bad (LDL) cholesterol levels, reduce blood pressure and inflammation.

Sources of carbohydrates

Some sources of carbohydrates are more well-known than others, such as pasta, rice, bread, potatoes and cereal. These are often your main sources of energy and ones that you pair with other foods to create your meals.

It is recommended for better heart health to follow a diet higher in fibre and choose wholegrain or wholemeal varieties of pasta, rice, cereals and bread where possible.

Sugar is also a form of carbohydrate called a simple carbohydrate.

Your body can break it down quickly to provide immediate energy however, it doesn’t have much nutritional value and can be the cause of weight gain. You should consume this in small amounts infrequently.

Increasing your fibre intake

Increasing your fibre intake to meet the recommended guidelines of 30g per day should be done gradually to avoid any unpleasant symptoms such as bloating. It is recommended that you drink plenty of fluids when adding more fibre to your diet to keep your digestive system working effectively.

Making healthier choices and increasing your fibre intake will benefit your overall health. Make sure you eat 5+ a day of fruit and vegetables, whilst swapping your carbohydrates to wholegrain varieties where possible.

Dancing for heart health

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

Healthy Heart Tip: Dancing for heart health

Strictly Come Dancing is now back on your screens and regularly being watched by around 10 million people. Dancing is a fun and enjoyable form of exercise that is great for your heart, but only 17% of adults in the UK engage in it.

Whether you’re dancing at home in the kitchen, in a dance class or out with your friends, it is a great way to keep your heart, body and mind healthy.

Dance is an accessible sport that can be cheap and fun to do at your own desired intensity and has an added social benefit of bringing people together.

This healthy tip shares the benefits of dancing for your health:

Heart health benefits

Dancing is an endurance activity that increases your heart rate and improves your cardiovascular fitness.

When carried out regularly it increases your heart’s strength and helps you to maintain a healthy body weight, which supports healthy blood pressure. Dancing is also great for keeping your arteries clear from plaque build-up through increasing your HDL (good) cholesterol levels.

Other health benefits

There are many other benefits to dancing too. The physical benefits include increasing muscle mass, energy, balance and flexibility.

Other health benefits include improvements in mental health such as reducing depression, decreasing anxiety levels and enhancing both sleep and stress.

Recent studies have found an association between dancing and improved brain health through reductions in the risk of dementia.

Socialising

Dancing is a great way to socialise with your friends and family, whilst being able to meet new people.

Why not make an evening of it?

Put on some music and de-stress from life allowing the music to take control.

The good and bad of cholesterol – what you need to know

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

Healthy Heart Tip: The good and bad of cholesterol – what you need to know

Did you know that more than two in five people in England have high cholesterol? High cholesterol often goes untreated due to its lack of noticeable symptoms, which leads to it going undiagnosed.

Even if you feel fit and healthy, make sure that you get your cholesterol levels checked at least every five years. Cholesterol can be influenced by lifestyle factors, but genetics also play a role. Without getting it checked you won’t know your results.

Here we explain cholesterol and give you some ideas on how you can maintain healthy levels:

What is cholesterol?

Cholesterol is a type of fat in the blood that is made in your liver. Additional cholesterol comes from the foods you eat, particularly those rich in fats.

Your body needs certain levels of cholesterol to be able to perform important jobs such as supporting the production of cell membranes, vitamin D and certain hormones. It is measured in millimole per litre or mmol/L. With total cholesterol levels of below 5 mmol/L being healthy.

Non-HDL cholesterol

Non-HDL cholesterol is often referred to as the bad cholesterol within your blood. Its role is to transport all fat molecules around your body. However, when there’s too much of it, it can build up in your arteries, causing them to harden and narrow.

This causes atherosclerosis and can lead to heart disease. High levels of non-HDL cholesterol are typically linked to diets rich in saturated fats (fatty foods) such as pastries, cakes and processed foods. Healthy levels of non-HDL cholesterol are below 4 mmol/L.

HDL cholesterol

HDL cholesterol or the good cholesterol in your blood picks up any excess cholesterol and takes it back to your liver to be broken down and removed from your body. Higher levels of HDL cholesterol reduce your risk of heart disease, while lower levels increase it.

To boost HDL levels, incorporate unsaturated fats into your diet such as olive oil, nuts and seeds, oily fish and avocados. Healthy levels of HDL cholesterol are more than or equal to 1 mmol/L.

How to keep your cholesterol levels healthy

Regular exercise and meeting the guidelines of 150 minutes of physical activity each week will help to keep your cholesterol levels healthy.

Her – Fri 3 February 2022 – Scottish Storytelling Centre, Edinburgh (© photographer Andy Catlin www.andycatlin.com)

Maintaining a healthy weight, not smoking and drinking limited amounts of alcohol also favourably impact your cholesterol levels. As well as eating a healthy balanced diet that includes oily fish, wholegrains, nuts and seeds, fruit and vegetables and limited amounts of processed foods.

Healthy Heart Tip: Know your numbers

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

Healthy Heart Tip: Know your numbers

When was the last time you had your blood pressure checked? Around one in three people in the UK have high blood pressure, and around six million people are unaware that they have it. High blood pressure, also known as hypertension, often doesn’t have any symptoms meaning that you wouldn’t know you had it unless you got it checked by a health professional or checked it yourself.

Several different factors affect your blood pressure, including physical activity, diet and genetics. Following a healthy or unhealthy lifestyle can impact your blood pressure readings. Everyone should aim for their blood pressure to be within a healthy range throughout the day especially at resting.

Here we give more information on blood pressure and the risks of hypertension.

What is blood pressure?

Blood pressure is the pressure of blood on the walls of your arteries as your heart pumps blood around your body.

Systolic blood pressure is the first (or top) reading that you get on the BP monitor and the higher number of the two. This is the maximum reading recorded when your heart contracts.

Diastolic blood pressure is the second (or bottom) reading that’s on the monitor. This is the minimum recorded reading when your heart relaxes prior to the next contraction.

Blood pressure readings

Blood pressure is measured in millimeters of mercury (mm/Hg) and is written in a form of systolic over diastolic.

A healthy blood pressure range is a reading below the healthy range is classed as having low blood pressure, and a reading from 121-140 systolic or 81-90 mm/Hg diastolic is within a raised range.

If your blood pressure is above this, then you have high blood pressure and need to visit your GP. High readings range from 141-160 systolic or 91-100 mm/Hg diastolic, with very high readings being anything above 160 or above 100 mm/Hg.

Risks of hypertension

Having high blood pressure increases your risk of having a stroke or heart attack. Uncontrolled high blood pressure damages the walls of your blood vessels, which results in plaque build-up and can lead to coronary heart disease or strokes.

It also damages the heart muscle due to it needing to work over-time, which can lead to heart failure.

Reducing your blood pressure

Physical activity and exercise are one of the best ways to strengthen your heart and reduce your blood pressure. Aim to carry out at least 150 minutes of physical activity each week.

Dietary factors such as consuming high amounts of salt and sugar increase your blood pressure and can influence weight gain. An easy way to reduce your blood pressure readings is by reducing your consumption of these by opting for low salt and sugar versions of foods, making sure you’re reading the food labels on packaging.

Consuming too much alcohol and smoking can increase your blood pressure too, so reducing these and stopping where possible will help your heart massively.

Healthier lunchbox ideas

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

Healthy Heart Tip: Healthier lunchbox ideas

With the summer holidays at an end, it’s time to think about what to include in your children’s lunchboxes for the new term.

Less than 2% of packed lunches meet the School Food Standards and often offer a less nutritious option than school meals.

Lunchboxes brought from home often include more processed and ultra-processed foods with higher amounts of salt and sugar than school meals. What you choose to include in your children’s lunchboxes can affect their behaviour, concentration and brain function for the rest of the day.

Here, we show you how to pack a nutritious lunchbox ready for going back to school:

Good protein source

Protein is essential for brain and body growth to help kids feel fuller for longer. Fuelling kids’ lunches with protein is crucial for helping them concentrate until the end of the day and supporting their development.

A great way to add protein is by making tuna, chicken or turkey sandwiches or wraps, adding beans and seeds to the lunchbox and including yoghurts.

Fruit and vegetables

Fruit and vegetables are full of vitamins, minerals and fibre, making them a great way to add colour to a lunchbox. This will help your child meet their five-a-day goal and feel energised throughout their school day.

So, why not include some vegetable sticks and hummus, or add salad to sandwiches, wraps or pitas? An easy way to ensure fruit is eaten from a lunchbox is to make it easy to eat, this might mean peeling oranges or chopping fruit into bite-sized pieces. Add a small squeeze of lemon juice over chopped fruit like apple to prevent it from turning brown.

Wholegrains

Wholegrains are a great source of fibre and energy for your child. Wholegrains, along with protein, help keep your child full and give them more energy to concentrate.

Wholemeal bread, wholegrain pasta, crackers or brown rice are some examples of where you can swap white carbohydrates for wholegrain varieties.

Hydration

Hydration is essential for your body and brain to work effectively. By including a drink in your child’s lunchbox, you’re helping to keep their brain functioning and ensuring they have optimal concentration.

Using an appealing reusable water bottle that your child has picked themselves can help encourage them to drink regularly. If it’s a warm day, you could add a small frozen drink to their lunchbox to help keep its contents cool throughout the day and encourage your little one to drink more.

Healthy Heart Tip: Basics of heart health and how you can reduce your risk

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

Healthy Heart Tip: Basics of heart health and how you can reduce your risk

Maintaining a healthy lifestyle can be challenging, particularly with the conflicting advice found online and on social media about what is good or bad for your health. Surveys conducted in the UK revealed 33% of men and 31% of women had at least two unhealthy traits that could be harming their health.

Coronary heart disease is preventable. By minimising your risk factors and eating a healthy diet, carrying out regular physical activity, not smoking and reducing your alcohol consumption, you’re helping to keep your heart healthy. In this healthy tip, we ways you can benefit your heart health and basic ways you can look after your health.

Healthy eating

Following a Mediterranean-style diet has been proven to be great for your heart health. This way of eating highlights plant-based foods, lots of fibre and healthy unsaturated fats.

The Mediterranean diet involves consuming lots of fruit and vegetables, wholegrains including wholegrain pasta and rice and wholemeal breads, nuts and seeds, beans and extra virgin olive oil. Moderate amounts of fish, seafood, poultry, eggs, cheese and yoghurt. Little or low amounts of red meat, processed foods, sweets, butter and sugary drinks.

Physical activity

Carrying out regular physical activity will help to strengthen your heart muscle to reduce your resting heart rate and blood pressure. You should aim to carry out at least 30 minutes of physical activity five times a week, this will help you to meet the recommended physical activity guidelines and keep you healthy.

If you’re new to physical activity, then make sure you gradually introduce it into your lifestyle and don’t run before you can walk. Try making the activities part of your daily routine and make sure it’s something that you enjoy doing, this way you’re more likely to continue doing it.

Quitting smoking

Seeking support to stop smoking from professionals will help you to improve your heart health. Try setting yourself a date within the next two weeks when you’re going to stop smoking and make sure to remove all your lighters, matches, ashtrays, cigarettes and any other reminders of smoking from your house.

Within six hours of quitting, your heart rate and blood pressure will improve and within two to twelve weeks your blood will pump more efficiently through your heart and muscles.

Reducing alcohol consumption

Drinking alcohol on a regular basis can increase your risk of developing heart disease, increase your blood pressure and cause weight gain. The NHS recommends no more than 14 units per week spread over three or more days, or skip drinking altogether where possible.

If you do regularly consume alcohol, then try to have more alcohol-free days within your week and make sure to choose lower alcoholic or non-alcoholic options where possible. If you need support to help you to reduce your alcohol consumption, seek professional help and advice from your GP.

Healthy Heart Tip: Make Your Summer Picnics Healthier 

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

Picnics are one of the best parts of summer and a great chance to spend some well-deserved time outside enjoying the sunshine.

The average person has around three picnics a year, so that’s 94 million picnics that happen annually. Dining al fresco doesn’t need to be boring or unhealthy, use this as an opportunity to continue your healthy habits and eat a range of nutritious and heart-healthy foods.  

Here we share some tips on how to enjoy a healthier picnic: 

Be Prepared 

There is nothing worse than tasty food that has been spoilt in the heat. Use this as the perfect time to invest in a cool bag or box that’ll keep your food cold and fresh for optimal enjoyment.

You might find it useful to get a picnic blanket too. This will not only give you somewhere more comfortable to sit, but it will also help protect you and your food or drinks from insects and damp ground. 

Make Nutritious Foods 

Preparing your own food at home will save you money and provide an array of heart-healthy, tasty options. If you want to eat a classic sandwich, choose a healthier wholemeal bread and fill it with a healthy protein and plenty of salad or vegetables.

Fruit skewers, roasted chickpeas, and homemade hummus with wholemeal pitta breads are great picnic options that are easy to prep in advance. 

Heart Research UK’s Greek salad or cheese and courgette savoury muffins also make tasty, heart-healthy choices. 

Enjoy Time with Friends and Family 

Picnics are great for socialising with friends and family to unwind from the stresses of life. Stress can increase both your heart rate and blood pressure, putting an increased strain on your heart.

Taking time out from your busy schedule to relax and socialise in nature over a picnic can be great for your health. 

Add in Some Physical Activity 

Why not use this designated time outside to increase your physical activity levels too? You could do this by making the picnic halfway through a nice walk or bike ride in the countryside.

Alternatively, you could take a frisbee or ball with you and play a group game of catch. By increasing your physical activity levels and eating healthier picnic food, you’re keeping your heart healthy. 

Artificial Sweetener vs Sugar: are they healthy for your heart?

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

Healthy Heart Tip: Artificial Sweetener vs Sugar: are they healthy for your heart?

Many people think that artificial sweeteners are a healthy and safe alternative to sugar, but is this the case? Research shows that both artificial sweeteners and sugar can be a problem for your health. 

Most adults in the UK eat too much sugar, which is often responsible for increasing blood pressure, causing excess weight gain and tooth decay. Artificial sweeteners are used as alternatives to sugar in many foods, most commonly in foods labelled as diet-friendly, low-calorie or sugar-free.

However, recent studies suggest these can increase your blood pressure and cholesterol levels, which worsen blood sugar control and are risk factors for heart disease. Although more research needs to be done into the effects of artificial sweeteners, it is possible that, like sugar, it can also increase your risk of heart and circulatory diseases.  

Here we share some tips on how to reduce your intake of both sugars and artificial sweeteners: 

Train your tastebuds 

When you regularly consume sweet foods and drinks, your brain begins to recognise highly sweetened products as a positive reward. The phrase ‘sweet tooth’ means that you crave sweet foods and drinks, which satisfies your need or want when you consume them. Those people who have a sweet tooth are often those who have been exposed to sweet foods in their early life. 

Removing sweet foods and drinks from your daily diet may result in you feeling withdrawal symptoms for a short period of time. However, this will allow you to retrain your tastebuds and reduce your cravings for highly sweetened products. Replacing unhealthy snacks with healthier versions, such as fruit and nuts with a small amount of dark chocolate, will lead you to gain similar satisfaction from these healthy foods that support heart health. 

Dietary changes 

Cooking foods from scratch will allow you to be aware of the amount of sugars and sweeteners within your meals. Often pre-made, processed foods such as ready meals and pasta sauces contain sugar. By making these meals from scratch and adapting your recipes to contain little to no added sugar, you’ll be helping to keep your blood pressure healthy. 

Experiment with using spices and seasonings such as cinnamon and vanilla to sweeten foods and drinks without negatively affecting your health. 

Fruits are a good natural way to satisfy your sweet cravings whilst counting towards your five-a-day. However, some fruits are high in natural sugars and consuming them in excess can have a negative impact on your health. If you consume high amounts of fruit, try and replace some with snack-friendly vegetables such as carrot and cucumber sticks.  

Swap your usual fizzy drinks for water. This includes your ‘diet’ versions too, as these contain artificial sweeteners which could also negatively affect your heart. 

Check food labels 

Many foods often have hidden sugars in them, and checking your food labels whilst you are shopping is the easiest way to know how much you’re consuming. If you find that your usual choices have high amounts of sugar in them or have red traffic light food labels on the front, then it is best to avoid these. Have a look for other alternatives that have lower quantities of sugar in them and choose these. 

Yoghurts, condiments and jars of sauce are often high in sugar. Try to use the no-added sugar versions where possible and be mindful of food manufacturers swapping out the sugar for artificial sweeteners in products. Common artificial sweeteners include Aspartame, Sucralose, Saccharin, Erythritol and Acesulfame potassium (Ace-K).  

Both sugar and artificial sweetener intake should be limited as much as possible and you should be mindful of your intake. Consuming these on occasion is alright and won’t have a detrimental effect on your health. It’s important to make sure that you do not exceed the sugar guidelines of 30g of free sugars per day or the equivalent of seven sugar cubes to keep your heart health in check.  

Healthy Heart Tip: Is open water swimming good for your heart?

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

Healthy Heart Tip: Is open water swimming good for your heart?

Open water swimming is becoming increasingly popular with almost three million people taking part in the UK. But what is it?

Open water swimming takes place anywhere outdoors that isn’t a swimming pool. This includes lakes, rivers, lochs, seas and reservoirs, all places where there are no man-made sides or bottoms and no lane ropes for you to follow.

Swimming in general is one of the most common forms of physical activity and it is a great workout for your heart. But is open water swimming good for your heart too? Here we look at the benefits and risks of open water swimming and how to stay safe out there.

The benefits

Swimming in general is a great form of aerobic exercise that requires muscular strength and endurance. By adding in the challenges of the open waters varying conditions, it becomes a more intense workout that requires your heart to engage differently with each swim.

Open water swimming has been found to reduce your risk of heart disease through improvements in cholesterol levels, blood pressure and inflammation when practised regularly. It is also an effective weight management method that can help to reduce your body fat.

Due to the horizontal swimming position, your heart must pump blood against gravity, meaning it works harder to get oxygenated blood to your extremities. This means that your heart gets stronger and open water swimming can help improve your circulation.

Being outside in nature and open water can help to reduce stress, anxiety and improve your mood. Submerging your body in cold water can boost your dopamine levels and release endorphins. This has also been found to stimulate your parasympathetic nervous system and so improve the quality of your sleep.

The risks

By submerging yourself into cold water, your blood vessels narrow, and your heart rhythm becomes disturbed. This can put your body into shock and can cause a cardiac arrest. Always try to submerge your body gradually and try to control your breathing.

If you swim in cold water for a prolonged period or are exposed to cold air, then you are at risk of hypothermia. Once you exit the water, your body temperature will continue to cool so make sure you get dry and changed as quickly as possible.

If you have a heart condition or high blood pressure, then the increased work rate on your heart could be dangerous.

Make sure you check with your GP before taking part.

How to stay safe

Swimming in open water can be dangerous, especially if you are new to the sport or have an underlying health condition. Make sure you never swim on your own, always go with friends or join a group. This way you have people to look out for you, and you can enjoy the benefits of socialising.

Make sure you wear the correct equipment; this will help to keep you safe, warm, and visible. A brightly coloured swimming cap, goggles and wetsuit are essential.

The colder the water is, the less time you should spend in it. Make sure you spend the right amount of time in the water if you’re in it for too long you’re risking your health.

If you begin to feel unwell at all whilst you’re swimming, get out immediately, get warm and seek help.