Tag: Heart Research UK

Healthy Tip – Love your heart this Valentine’s

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

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

Massage

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

A Cheeky Dance

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

Weekend Away

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

Serve Oysters

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

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

For more tips on how to stay healthy, sign up for our weekly healthy tips at www.heartresearch.org.uk/healthy-tips

To help keep your heart healthy, why not try out some of our Healthy Heart recipes from our website: https://heartresearch.org.uk/heart-research-uk-recipes-2/

Or have a look through our Healthy Heart cookbook filled with recipes from top chefs, celebrities and food bloggers:
https://heartresearch.org.uk/heart-research-uk-cookbook/

Healthy Heart Tip: Stopping smoking

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

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

Decide when to stop and make a plan

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

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

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

Manage your cravings

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

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

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

Get support

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

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

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

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

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

For more tips on how to stay healthy, sign up for our weekly healthy tips at:

www.heartresearch.org.uk/healthy-tips

To help keep your heart healthy, why not try out some of our Healthy Heart recipes from our website: 

https://heartresearch.org.uk/heart-research-uk-recipes-2/

Or have a look through our Healthy Heart cookbook filled with recipes from top chefs, celebrities and food bloggers:

https://heartresearch.org.uk/heart-research-uk-cookbook/

Healthy Heart Tips: Establishing positive eating habits for children

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

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

Stick to regular meal and snack times

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

Set a good example

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

Eat together at the table

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

Get them involved!

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

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

For more tips on how to stay healthy, sign up for our weekly healthy tips at www.heartresearch.org.uk/healthy-tips

To help keep your heart healthy, why not try out some of our Healthy Heart recipes from our website: https://heartresearch.org.uk/heart-research-uk-recipes-2/

Or have a look through our Healthy Heart cookbook filled with recipes from top chefs, celebrities and food bloggers:

https://heartresearch.org.uk/heart-research-uk-cookbook/

Healthy Heart Tip: Forming good habits

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

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

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

Set a Goal

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

Challenge Your Thinking

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

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

Set Cues

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

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

Track your Progress

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

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

Pair Up

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

For more tips on how to stay healthy, sign up for our weekly healthy tips at www.heartresearch.org.uk/healthy-tips

To help keep your heart healthy, why not try out some of our Healthy Heart recipes from our website: https://heartresearch.org.uk/heart-research-uk-recipes-2/

Or have a look through our Healthy Heart cookbook filled with recipes from top chefs, celebrities and food bloggers: https://heartresearch.org.uk/heart-research-uk-cookbook/

Healthy Heart Tip: Dry January

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

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

Know Your Numbers

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

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

Find Alternatives

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

Replace Habits

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

Be Smart

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

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

For more tips on how to stay healthy, sign up for our weekly healthy tips at www.heartresearch.org.uk/healthy-tips

To help keep your heart healthy, why not try out some of our Healthy Heart recipes from our website: https://heartresearch.org.uk/heart-research-uk-recipes-2/

Or have a look through our Healthy Heart cookbook filled with recipes from top chefs, celebrities and food bloggers:

https://heartresearch.org.uk/heart-research-uk-cookbook/

Grant awarded to new risk score for heart rhythm monitoring to prevent second strokes

Heart Research UK has awarded a research grant of £115,000 to a project at the University of Glasgow for developing a risk score to help guide investigation for atrial fibrillation. This will allow more people to benefit from anticoagulant drugs to prevent second strokes.

After a stroke, heart rhythm monitors are worn for three days to look for an abnormal heart rhythm called atrial fibrillation (AF) that increases the risk of blood clots forming and second strokes.

If the monitor shows that a patient has AF, then blood thinning drugs, called anticoagulants, can greatly reduce the risk of a second stroke. However, there are often long waits for these tests and only four out of every 100 people who have a three-day heart rhythm monitor are found to have AF.

New heart rhythm monitors that are worn for longer find many more people with AF, but these tests are not necessary for everyone who has suffered a stroke. It has also been difficult to implement them in the NHS, as a lot of time and resources are already required to perform the three-day heart rhythm monitors.

The new project, led by Professor Jesse Dawson (above), aims to develop a risk score that identifies people who are unlikely to have AF after stroke and therefore do not need heart rhythm monitoring for three days or longer. This would free up resources so that longer heart rhythm monitoring can be focused on people who are more likely to have AF.

675 people admitted with a stroke to the Queen Elizabeth University Hospital Glasgow will take part in the study. The team will collect clinical and genetic information, heart rhythm recordings, and blood to measure levels of a new blood marker.

All participants will have a 30-day heart rhythm monitor to test for AF and the data will be analysed to develop a risk score that identifies people who do not have AF after the 30 days of monitoring.

The results have the potential to improve care for people affected by AF and stroke by developing a more personalised model of care. This could help to avoid unnecessary tests for people who are unlikely to have AF, during what can be a challenging time for stroke survivors and carers.

It would also mean that longer heart monitoring can be focused on people who are more likely to have AF. This would increase AF detection rates and allow more people to benefit from anticoagulant drugs to prevent second strokes.

Kate Bratt-Farrar, Chief Executive at Heart Research UK, said: “This is an exciting project where a successful outcome would enable the healthcare system to focus resources for heart rhythm monitoring after a stroke, on those who really need it.

“Anticoagulants are vital in preventing people from suffering a second stroke and we are proud to be able to support Professor Dawson and team in helping more people to benefit from them.”

You can read more about Heart Research UK’s Research Grants here.

Healthy Heart Tip: Veganuary

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

Veganism is on the rise and this January many people will challenge themselves to ‘Veganuary’, a month-long campaign aimed at encouraging people to try out a vegan diet. A vegan diet contains only plant-based food and drink options and this can offer benefits for the environment, animal welfare and health.

The health benefits of a vegan diet depend on what food and drinks you choose. People who follow a vegan diet generally consume more fruit, veg and fibre, and less saturated fat than non-vegans, and this can have a positive impact on heart health.

Tips for healthy eating as a vegan:

  • Eat at least five portions of fruit and vegetables every day – keep it varied and colourful.
  • Base your meals on starchy carbohydrates, such as bread, pasta and rice, and choose wholegrain versions to increase your fibre intake.
  • Include dairy-free alternatives, such as soya drinks and yoghurts and choose lower-fat and lower-sugar options where possible.
  • Eat protein-rich foods such as beans, pulses, tofu, unsalted nuts, and seeds.
  • Ensure you include some unsaturated oils and spreads in your diet. Rapeseed and flaxseed oils contain omega-3 fats, which can be beneficial for heart health.  

Top yourself up!

  • 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.
  • At this time of the 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. Why not give Veganuary a go? You could start with just one vegan meal a day, or one vegan day a week, and see how you like it!

To help keep your heart healthy, why not try out some of our Healthy Heart recipes from our website: 

https://heartresearch.org.uk/heart-research-uk-recipes-2/

Or have a look through our Healthy Heart cookbook filled with recipes from top chefs, celebrities and food bloggers:

https://heartresearch.org.uk/heart-research-uk-cookbook/

Healthy Heart Tip: Curb Your Couch Potato

We all spend at least some of our time each day sitting down, whether it’s when we are working or watching the television, but research shows that too much sitting can be bad for our heart.

We should ideally aim to sit down for no more than 8 hours each day, but this can be difficult, especially if we have a desk-based job.

Here are some tips on how to be more active:

Set a Movement Reminder

  • If you are working at a desk, try setting an alarm once every hour to get up and move. This could be as simple as walking to get a glass of water or doing a few star-jumps on the spot!

Vary Your Workspace

  • If you have access to a standing desk, this can be a great way to reduce the amount of time you spend sitting down. If not, there are lots of ways that you can still change your work setup, such as by using a raised surface like a kitchen worktop, or by placing your laptop on a sturdy box.

Take Active Breaks

  • Taking a short walk on a lunch break can be a great way to take your mind off your work, enhance your energy levels and get your heart pumping.

Get Creative

  • Setting cues can help to remind us to move during the day. A fun and creative way to do this is to label each door in your house with an exercise such as squats, star jumps or jogging, and every time you walk through each door, you do the exercise labelled on that door.

For more tips like this, please visit www.heartresearch.org.uk/health-tips

To help keep your heart healthy, why not try out some of our Healthy Heart recipes from our website: https://heartresearch.org.uk/heart-research-uk-recipes-2/

Or have a look through our Healthy Heart cookbook filled with recipes from top chefs, celebrities and food bloggers:
https://heartresearch.org.uk/heart-research-uk-cookbook/

Healthy Heart Tip: Mulled Wine & Cider – Counting the units

Studies have shown 61% of the UK’s population over-indulge in alcohol over the festive season, more than they usually do.

Drinking too much alcohol can increase your risk of heart disease. How much is too much? How do you know how many units of alcohol you are consuming?

We’re providing some guidance on understanding alcohol units and keeping track of how much you are drinking this Christmas. 

What are alcohol units and ABV?

Alcohol units represent the quantity of pure alcohol contained within an alcoholic drink (1 unit is 10ml of pure alcohol). The number of units of alcohol in your drink depends on the size and the strength of your drink. ABV means ‘alcohol by volume’ and this is a measure of the amount of alcohol as a percentage of the total volume of a drink.

Calculating your units

You can find the ABV on the labels of cans and bottles. To calculate the number of units in a drink, multiply the ABV by the volume (in ml) and divide by 1000.

    • ABV x volume (ml) ÷ 1000 = units
 1 BOTTLE OF WINE1 PINT BEER / LAGER / CIDER1 SINGLE SPIRIT

 750ml (ABV 13.5%) =

10 units
1 pint (568ml) (ABV 5.2%) =

3 units
25ml (ABV 40%) =

1 unit
 

The drinks you pour at home may be larger than the amount measured out in pubs. You could try using a measuring cup when pouring drinks at home so you can keep track of what you are drinking.

How much is too much?

For men and women, the maximum recommended alcohol units each week is 14, spread over 3 or more days. If you are pregnant, it is recommended that you do not drink alcohol at all.

Try recording how much you are drinking over a week using a diary or alcohol tracker.

Drinkaware provide assessment tools that you can use to track the amount you are drinking: https://www.drinkaware.co.uk/tools

Support for your drinking

If you are worried about how much you, or someone you know, are drinking you can get support by visiting: https://www.nhs.uk/live-well/alcohol-support/

To help keep your heart healthy, why not try out some of our Healthy Heart recipes from our website: https://heartresearch.org.uk/heart-research-uk-recipes-2/

Or have a look through our Healthy Heart cookbook filled with recipes from top chefs, celebrities and food bloggers:

https://heartresearch.org.uk/heart-research-uk-cookbook/

Healthy Heart Tip: Keep moving this Christmas!

After sitting down to enjoy Christmas dinner, many of us head straight to the sofa to spend the remainder of Christmas Day watching TV, playing board games, snacking or taking a nap.

It is estimated that the average person in the UK consumes two to three times their recommended calorie intake on Christmas day, so why not get off the sofa, get moving and burn off some extra calories this Christmas?

Get on your bike


In 2020, there was an increase in bicycle sales. If you own a bike, why not get out for a Christmas Day cycle and make the most of the roads being quieter than usual. If your kids got bikes for Christmas, why not join them for a cycle around your local area.

Walk the dog


Dog ownership also increased in 2020. If you or your family have a dog, try not to miss out on your usual walk on Christmas Day. If you normally do two walks, try to stick to the plan and don’t skip one of them. You could even increase the distance of your walk to burn off a few extra calories on Christmas Day. 

Dance the day away


Dance floors may have been out of bounds in 2020 due to COVID-19, but don’t let this stop you from getting your groove on! Why not put on your favourite tunes and dance around the kitchen as you prepare Christmas dinner. You could put your favourite 2021 music videos on and get your household dancing in the living room after dinner.

To help keep your heart healthy, why not try out some of our Healthy Heart recipes from our website: 

https://heartresearch.org.uk/heart-research-uk-recipes-2/

Or have a look through our Healthy Heart cookbook filled with recipes from top chefs, celebrities and food bloggers:

https://heartresearch.org.uk/heart-research-uk-cookbook/