Tag: Heart Research UK

Heart Research UK: Health tips on World Mental Health Day

WORLD MENTAL HEALTH DAY

Sunday 10th of October 2021 is World Mental Health Day. It is an international day for global mental health education and awareness.

Every week, one in six adults experiences a common mental health problem, such as anxiety or depression.

By keeping the body healthy we can also improve the mind, so here are a few tips to get you started:

Meditation


Try setting aside two minutes per day over this week to give meditating a go. Simply find a quiet place, sit in a comfortable position with good posture, concentrate on your breathing and pay attention to your wandering mind.

Stay Hydrated


If you are not adequately hydrated, you may find it difficult to think clearly and concentrate. Try to drink six to eight glasses/cups of fluid each day. Water is a cheap and healthy option. Tea, coffee and juices all count, but these may be high in sugar or caffeine.

Reduce Alcohol Intake
Alcohol acts as a depressant and can have a negative impact on your mental health as well increasing your risk of heart disease. Try cutting down on alcohol by swapping to drinks with a lower alcohol content or having a soft drink between alcoholic drinks.

Good Diet and Exercise Routine


Eating a healthy diet can have a positive impact on your mood. Changing dietary habits can be difficult, but small changes can make a big difference.

Try to plan healthy meals in advance and make sure you include five portions of fruit and veg every day. Being physical activity can reduce stress. Try to establish a realistic physical activity routine that fits in with your commitments.

Health Research UK Healthy Heart Tip: Keeping yourself fit

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

Keeping yourself fit

Regular physical activity can reduce your risk of cardiovascular disease by up to 35%. Keeping fit is a vital part of a healthy lifestyle for people of all ages, since exercising regularly can have various long-term health benefits on both physical and mental wellbeing.

See the tips below on how to increase your fitness:

Join challenges/schemes

One of the main obstacles to improving fitness can be getting started. By joining challenges, plans, or schemes, it can help create structure to your fitness journey. Why not check out the NHS 12-week-plan which combines running, strength and flexibility workouts to improve overall fitness.

Work across different intensities

It is recommended that each of us try to do at least 150 minute of ‘moderate’ intensity exercise per week, or 75 minutes of ‘vigorous’ intensity activity.

To improve fitness levels, it is important to work at both high and low intensities. A good indication of ‘moderate’ activity is being able to talk but not sing during your exercise session. Moderate activities may include brisk walking, dancing, lawn mowing or moderate cycling.

A good indication of working vigorously is the inability to speak more than a few words without pausing for a breath. Vigorous activities include swimming, skipping, running, and sports such as netball, hockey, and football.

Engage in different types of exercise

There are four main types of exercise: aerobic fitness, strength, balance, and flexibility. Doing some of each creates variation in your day-to-day activities to combat boredom, reduce your risk of injury, and improve your all-round fitness. Activities that improve muscular strength include using resistance bands, lifting, weights or even heavy gardening tasks such as digging.

You may also incorporate balance exercises through activities such as tai-chi, and racquet sports such as tennis and badminton. Flexibility exercises include yoga and Pilates, which can help to improve mobility. Try finding a local fitness class or club today!

For more tips, visit our website at heartresearch.org.uk

Last chance for Healthy Heart projects to apply for £10,000 grant from Heart Research UK

Community groups in Scotland that help local people look after their hearts can now apply for a regional grant up to £10,000, thanks to national charity Heart Research UK and the Subway® brand.

The deadline for applying is 5pm on Monday 20th September 2021.

The Heart Research UK and Subway® Healthy Heart Grant is available for new and innovative projects that promote healthy hearts and reduce the risk of heart disease in the community. Projects should deliver health initiatives such as cooking skills and healthy eating and should encourage people to get more active and promote positive mental wellbeing.

The £10,000 has been raised locally in Subway® stores throughout the region. Previous grantees from Scotland have included the Feel Good Women’s Group, who led fitness and cooking classes for local women.

In response to the pandemic, we have adapted the criteria for our Healthy Heart grants. We will accept applications for projects which can be delivered remotely or with social distancing measures in place. This year we are also accepting applications for the funding of equipment only.

Community groups in Scotland that help local people look after their hearts can now apply for a regional grant up to £10,000, thanks to national charity Heart Research UK and the Subway® brand.

The deadline for applying is 5pm on Monday 20th September 2021.

Kate Bratt-Farrar, Chief Executive of Heart Research UK, said: “Through our partnership with Subway®, we hope to encourage people all across the country to make healthier choices and give them practical help to do so.

“This grant is available to ensure everyone can benefit from a healthier, happier and longer life.

“We’re looking for new and innovative projects that really have an impact, especially if they aim to improve the health of at risk or hard to reach communities. We’re really grateful to the many customers and staff at Subway® stores who have raised the money to make this possible.”

The deadline for applying is the Monday 20th September 2021 and this can be done by visiting:

https://heartresearch.org.uk/healthy-heart-grants/

For more information, please call 0113 234 7474 or email: 

healthyheartgrants@heartresearch.org.uk

Could you reduce your meat consumption?

Healthy Heart Tips from Heart Research UK

Many red and processed meats are high in saturated fat. Too much saturated fat in the diet can raise the amount of LDL cholesterol in the blood.

The NHS recommends a daily meat intake of no more than 70g. Reducing your intake of red and processed meats will not only benefit your health, but it is also good for the environment.

Heart Research UK have some tips to help you reduce your red and processed meat consumption:

What are red, white and processed meats?
Red meat includes beef, lamb and pork and it tends to be higher in saturated fat. White meat, such as chicken and turkey are lower in total fat and saturated fat. Processed meat includes smoked, cured and preserved meats, such as bacon, salami, sausages and ham.

Take a break from red and processed meat every week

Don’t feel pressured to cut out all meat from your diet. If you tend to eat red and/or processed meat most days, why not challenge yourself to one meat-free day every week? Try searching online or in cookbooks for meat-free recipes. You can also get some inspiration by visiting: https://www.meatfreemondays.com/

Switch to white meat or fish

If you cook with a lot of red and processed meat, or if steak is your usual option when eating out, try switching to chicken, turkey or fish instead. This will help to reduce your saturated fat intake. Aim to eat two portions of fish every week, one of which should be an oily fish. Oily fish, such as salmon, sardines, and mackerel, contain omega-3 fatty acids which help to keep your heart healthy.

Try some vegetarian alternatives

Meat substitutes, such as vegetarian sausages, mince and burgers are lower in saturated fat than equivalent meat products. Keep an eye on food labels as some meat substitutes are high in calories and salt. If you’re not a fan of ‘fake meat’ you could try products made with beans, pulses, and nuts as these are all good sources of protein.

Bank up some heart health this Bank Holiday

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

With the August bank holiday coming up tomorrow, what will you do with your extra day off? Why not follow our tips to bank some heart health and still have a good time.

Hearty BBQ

If the sun is shining this bank holiday weekend, it could be the perfect time to fire up the BBQ and try some healthy alternatives to traditional burgers and sausages. Tuna steaks can be sliced and flavoured with lime, ginger and coriander for a healthy zesty burger alternative. Why not roast some veggies on the BBQ, such as corn on the cob or vegetable skewers.

Raise your game

Games like basketball and swing ball can be a fun way of entertaining the kids or catching up with friends in the garden or park. Don’t let the threat of rain stop the fun, there are plenty of indoor activities, such as trampolining, indoor skating and swimming.

Take to the streets

With carnivals, markets and food events back on the calendar, make sure you know how to spot some heart healthy street food. Simple swaps can go a long way towards a healthier heart and still tingle the taste buds; try out some delicious vegetarian options for a meat free alternative that’s packed with goodness; go for a side of corn on the cob or baked sweet potato wedges instead of fries.

Laugh and dance

For a healthy heart it’s important to keep the oxygen and blood flowing.  What better way to do this than to have a good laugh and a boogie with your family and friends.

However you choose to spend your extra day, try to make your bank holiday count towards a healthier, happier and longer life with those you love.

Heart Research UK: Healthy Heart Tips

Getting Fit Whilst Getting to Work

Many more of us who have been working from home will be set to return to offices either part-time or full-time over the coming weeks and months (writes Dr HELEN FLAHERTY).

There has never been a better time to start integrating exercise into your commute, as we begin to establish new routines both at work and home. With this in mind, here are some tips for doing just that:

Park further from work

Not everyone lives within cycling distance of their workplace, and you may rely on a car to get from A to B.

If this is the case, try parking further from work and cycling the last part of your commute.

Track your distance

It can be really motivating to see how far you have cycled over a week or month and you may be surprised about just how far you can go with an extra few miles each day!

Apps like Strava are great for tracking how far you have cycled over a long period of time.

Adapt your routine

If getting on your bike is simply a matter of starting out a little earlier, consider what might have to change within your routine to accommodate for this.

This may be getting to bed earlier, preparing your meals the night before, or having a lighter breakfast before you set off.

Invest in a new bike

Buying some new equipment can be a great first step towards committing to a new habit.

If you find your rusty old bike is putting you off commuting, you may look to see if your employer is signed up to the Cycle-to-Work scheme where you can get a brand new bike at a lower, monthly cost than you may otherwise pay.

You may also be able to donate your old bike to a local bike renovation scheme.

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

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

Peel-to-Stem

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

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

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

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

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

Heart Research UK Healthy tip: Move like an Olympian!

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

Healthy Tips: Move like an Olympian

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

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

Get Moving

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

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

Step Challenge

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

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

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

Some benefits of taking on this challenge:

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

Join a Club


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

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

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

Heart Research UK Healthy tip – Healthy BBQs

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

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

Choose a healthy source of protein

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

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

Swap white bread rolls for high-fibre alternatives

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

Add some colour

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

Healthy grilled desserts

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

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

Heart Research UK Healthy Heart Tips: Gardening for Good Health

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

Gardening for Good Health

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

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

Stress relief

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

Work out

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

Grow your own

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

Get the kids involved

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

Work with what you have

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

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