Heart Research UK Healthy Heart Tip, written by Dr Helen Flaherty, Head of Health Promotion and Education at Heart Research UK
14th to 20th June is Nutrition and Hydration week. Staying hydrated is important for keeping your heart and circulatory system healthy. Thirst often feels similar to hunger, so drinking plenty of fluid can prevent over-eating and weight-gain. We have some tips to help you stay hydrated.
Am I dehydrated?
Symptoms of dehydration include headaches, tiredness, irritability and difficulty concentrating. If your urine is pale and clear then you are hydrated. If your urine is more yellow, brown or dark in colour with a strong smell, you are probably not drinking enough.
How much should I drink?
Aim to drink six to eight cups or glasses of fluid every day. You may need to drink more during hot weather, or if you are doing a lot of physical activity.
What should I drink?
Water is best, but if you don’t like water, you could try herbal teas or sugar-free squash. Coffee and tea also count, but try to cut out any added sugar.
You can get water from fruit and vegetables, such as cucumber, watermelon, tomatoes, oranges and apples. Avoid drinking too much alcohol as it causes you to urinate more, which can lead to dehydration.
Heart Research UK Healthy Heart Tip, written by Dr Helen Flaherty, Head of Health Promotion and Education at Heart Research UK
Improving Your Cholesterol Profile
There are two main types of cholesterol, LDL, sometimes termed ‘bad’ cholesterol, and HDL, sometimes termed as ‘good cholesterol’.
The reality is that we do need some of both types of cholesterol, but the incorrect balance can be harmful. When LDL cholesterol builds up in the arteries, it can contribute to plaque formation, whilst HDL cholesterol removes harmful cholesterol from the bloodstream.
With this in mind, here are some tips for creating a healthy cholesterol profile:
Increase Fibre Intake
Fibre, particularly the type found in porridge oats and wholegrains, known as beta-glucan, helps to reduce LDL cholesterol levels.
Go Plant-Based
Diets higher in vegetables, fruits, nuts, beans, and pulses are healthier for the heart than animal-derived alternatives that are high in saturated fats such as meats, cheeses and processed snacks such as biscuits.
Eat Good Fats
Unsaturated fats, particularly when swapped for saturated fats, can help to increase your HDL cholesterol levels. Excellent sources of good fats include oily fish such as salmon and mackerel, extra virgin olive oil and avocados.
Exercise Regularly
Aerobic exercise such as running or cycling will help to increase levels of HDL in the blood, especially when performed for more than 150 minutes each week.
Avoid high Alcohol Consumption
Alcohol can increase the amount of fat in the blood and lower HDL cholesterol, therefore drinking less than 14 units per week is recommended.
The Heart of Scotland Appeal, a fundraising campaign by national charity Heart Research UK, have teamed up with Scottish Squash to raise awareness of cardiovascular disease and encourage more people to increase their activity levels.
The Heart of Scotland appeal was launched in 2019 to raise awareness of the problem of heart health in Scotland, and to generate vital funds for pioneering research at Universities’ and hospitals across the country. Recently, Heart Research UK funded almost £300,000 worth of research at universities in Glasgow and Dundee to investigate links between COVID-19 and heart disease.
Coronary heart disease is Scotland’s single biggest killer, with lifestyle factors such as obesity and lack of exercise directly impacting upon a person’s risk.
In an effort to combat the statistic that more than a third of adults in Scotland do not achieve recommended levels of physical activity, the Heart of Scotland appeal has teamed up with Scottish Squash to inspire people across Scotland to get more active.
In a survey by Forbes magazine, squash was ranked as the healthiest sport in the world. Forbes consulted with personal trainers, coaches and exercise physiologists, and ranked sports as being the ‘healthiest’ in terms of cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, calories burned in 30 minutes and injury risk.
Lisa Aitken, Scotland’s number one female squash player, said: “Squash is just a really healthy way to have fun. It obviously has the cardiovascular benefits, getting fit and strengthening the heart, but there’s so many people that try squash and say, ‘Oh, I was just having so much fun. I didn’t realise I burnt 700 calories!’
“Squash is for people of all ages, but I would also love to see even more young people get involved with the sport.
“Squash is one of the sports that can develop youngsters in so many ways. You’ve obviously got physical elements, like speed and strength and then hand-eye coordination, balance.
“Then you’ve got the mental aspects of it, having to problem solve and use your brain to work out the tactics. Squash encompasses so much for a young person.”
Dr Sue Robertson, who is the current Scottish Women’s over-55 champion, played squash as a child before focusing on a medical career. After 17 years without playing, she picked up the game again.
She said: “I was truly terrible when I started again, and for a couple of years just played occasionally.
“I was introduced to Masters Squash (for over 35’s) and made so many new friends I wouldn’t have otherwise met. I was the fittest and happiest I’d been for 20 years, because it’s so good for your mental health, as well as your physical health.
“It fits into that busy life really well, way less time than a good gym session, but it’s so much more fun. Sport is just so key to a happy life.
“I work in an admissions unit in the hospital as a physician, so I see people every day with heart problems for lots of different reasons.
“I know about the benefits of sport and the benefits of physical activity, and if we have a society that encourages and educates people on that, then we will have a healthier society.”
Amanda Donaldson, Senior Fundraiser for the Heart of Scotland appeal, said: “We all know that physical activity is beneficial for our wellbeing, both physically and mentally. Here at the Heart of Scotland Appeal, we want to encourage as many Scots as possible to get more active.
“We’re delighted to be partnering with Scottish Squash to promote the sport as a great way to get fit, meet new friends and improve your heart health, and to raise awareness of the Heart of Scotland Appeal and the life-saving research that we fund.”
Allan McKay, Director of Development at Scottish Squash, said: “We’re delighted to partner with Heart Research UK and work together to raise awareness of The Heart of Scotland Appeal as we highlight the positive impact that sport and physical activity can have on individuals’ risk to coronary heart disease.
“Squash can play a strong role in offering health, fitness and physical activity benefits to everyone in a really fun and social environment. By working closely with The Heart of Scotland Appeal we want to raise awareness to communities across Scotland of the opportunities to participate in squash and help to improve health and physical activity levels which can hopefully go a little way to tackling coronary heart disease in Scotland.”
National charity Heart Research UK is to fund three new research projects to investigate how COVID-19 affects the heart and circulatory system – an investment of over half a million pounds.
Research has shown that people with cardiovascular conditions, including high blood pressure, have a higher risk of developing severe COVID-19.
COVID-19 can also cause ‘new’ damage to the heart and blood vessels in people who have no pre-existing disease.
Heart Research UK’s new grant scheme was designed to fund pioneering research to investigate these links and improve outcomes for patients suffering from COVID-19 who may have underlying cardiovascular problems.
The grants have been awarded to Newcastle University, the University of Dundee and University of Glasgow.
The University of Dundee project, led by Professor Faisel Khan (above), Professor of Cardiovascular Sciences, will study whether inflammation in the body caused by COVID-19 contributes to long-term damage to the blood vessels. For more on this grant, click here.
The project at the Newcastle University, which will be led by Professor Ioakim Spyridopoulos (below), Professor of Cardiovascular Gerontology, will investigate long-term inflammation of the heart in COVID-19 patients.
It is hoped that the findings will guide immune-therapies to prevent heart inflammation and therefore reduce the risk of cardiovascular complications in patients recovering from COVID-19. For more on this grant, click here.
The project at the University of Glasgow, led by Professor Sandosh Padmanabhan (above, left)), Professor of Cardiovascular Genomics and Therapeutics, is aiming to answer whether:
High blood pressure makes COVID-19 infection worse and if so, why.
COVID-19 infection makes high blood pressure worse and if so, why.
Monitoring and management of high blood pressure needs to be a greater priority during the pandemic.
Kate Bratt-Farrar, Chief Executive of Heart Research UK, said: “We have known for some time that people with pre-existing heart problems are more susceptible to suffering severe consequences from COVID-19, as well as the virus being able to damage the heart itself.
“However, there is a gap in the research here, and Heart Research UK is very proud to be funding three cutting edge projects that are aiming to help us better understand the most pressing medical challenge in a generation.
“The research we fund has one aim – to benefit patients as soon as possible. We are hopeful that these projects will help to bring about tangible improvements in the way we care for those with COVID-19 and cardiovascular issues.”
Takeaway food is often cheap, convenient and tasty, but it also tends to be high in fat, salt and sugar. Regularly consuming takeaways can have a negative impact on your heart health and your waistline. Swapping your usual takeaway for a healthier option may be a good way to cut down on fat, salt and sugar.
Heart Research UK has some tips for choosing healthier takeaways:
Find a food outlet with healthy options
Choose a food outlet that provides healthy options on their menu. Some food outlets list calories on their menus to help you to make healthier choices.
Choose wisely from the menu
Avoid deep fried foods, such fried chicken and chips. Swap large deep-pan pizzas for smaller pizzas with low fat toppings and avoid stuffed crust pizzas.
Avoid ordering too much food
Instead of ordering starters, mains, sides and desserts, why not just order a main course and finish off with some fruit and yoghurt. If you order too much, why not share it or freeze a portion.
Make a healthy ‘Fakeaway’ at home
Cook healthier versions of your favourite takeaway dishes at home using online recipes. Try swapping side dishes, such as chips, naan bread or fried rice for home-cooked brown rice or wholemeal pitta bread.
Think about what you drink
Rather than drinking sugary or alcoholic drinks with your takeaway, try drinking low calorie drinks, such as sugar-free squash or water instead. This can reduce your calorie intake as well as the cost.
Heart Research UK Healthy Heart Tip, written by Dr Helen Flaherty, Head of Health Promotion at Heart Research UK
Get on your bike
During lockdown many of us ventured into the shed and dusted down our old bikes to escape from the house and get our daily exercise.
Cycling is a fun way to improve your overall health and wellbeing as well as enabling you to get out and explore your local area. As cycling is a low impact activity it is safer on your joints, whilst still strengthening your muscles and improving your cardiovascular system.
We have some tips to get you started with cycling this summer …
If you don’t currently own a bike …
Check whether your employer offers a Cycle to Work scheme as this can make buying a bike more affordable.
If cost is the issue have a look at some stationary pedals. These are pedals that can be used indoors without having to buy a full home-exercise bike or road bike.
Additionally, this way you can watch your favourite TV show whilst cycling and don’t have to be worried about getting caught in the rain!
Social cycle
Cycling can be a great way to meet up with friends or make new friends and be active together. Evidence shows that we are more likely to complete exercise when doing so with a partner or in a group. Additionally, we work physically harder when surrounded by others than when exercising alone.
Look up your local cycle groups, or have a look at Ride Social –
Get outside with your bike. Perhaps take the bike to a local cycling trail, woodland or park. Being outdoors will enable you to be more aware of your surroundings, thoughts, feelings and body.
This is a way to actively practice mindfulness without even realising you’re doing it. It doesn’t have to be a super-fast cycle, you’re still doing physical exercise, so go slow and take in the beauty of the world around you.
Heart Research UK Healthy Heart Tip, written by Dr Helen Flaherty, Head of Health Promotion at Heart Research UK
Check Your Blood Pressure
One in three people in the UK has high blood pressure (hypertension), however many people are unaware of it as there are usually no symptoms. High blood pressure increases your risk of having a heart attack or stroke. The only way to know if your blood pressure is high is to have it measured. We explain what blood pressure is and provide some tips for keeping your blood pressure healthy.
What is high blood pressure?
When blood pressure is measured, two numbers are generated. An ideal blood pressure is below 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.
Get your blood pressure checked
The only way to know if your blood pressure is high is to have it checked. Blood pressure checks are quick and easy, and it could be lifesaving. Adults aged 40 years or over should aim to have their blood pressure checked at least every five years.
You can ask your GP to check your blood pressure, or you may be able to have your blood pressure checked with your local pharmacy. You could also consider investing in a home blood pressure monitor.
What can I do to maintain a healthy blood pressure?
Maintain a healthy weight by eating a healthy diet and getting plenty of physical activity.
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.
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.
The Heart of Scotland Appeal is sending an invitation to everyone to take part in the first ever Big Scottish Picnic, a nationwide fundraiser to raise money for life-saving research across Scotland.
From the 7th-13th June, the Heart of Scotland Appeal is encouraging people to hold their own Big Scottish Picnics, enjoy some delicious treats and share stories about those they love, with those they love, all while raising vital funds to help take on heart disease.
The Heart of Scotland Appeal was launched in 2019 by Heart Research UK, in response to shocking stats regarding cardiovascular disease in Scotland.
Currently, 47 people a day die from cardiovascular disease, and the death rate is more than 50% higher than in the South East of England. The appeal was launched to raise money in Scotland, for Scotland, to support pioneering research at universities and hospitals across the country.
Recent grants have included £250,000 to the University of Glasgow to study the effects of COVID-19 on blood vessels.
The appeal was backed by First Minister Sturgeon, as well as a host of Scottish stars, including David Moyes, Amy McDonald, Jane McCarry and Heart Research UK patrons Mark Bonnar and Christopher Kane, the latter of which designed limited edition merchandise for the appeal.
Whether you’d like to host your Big Scottish Picnic in person or virtually, there are loads of resources available for you to download, including posters, invites and zoom backgrounds. There is also plenty of activities, recipes and fundraising ideas, to make sure that your picnic goes down a storm!
As an added treat, all picnics that raise over £47 will be entered into a draw to have a live Zoom visit from Heart Research UK patron Mark Bonnar, star of Line of Duty, Guilt and Catastrophe.
Amanda Donaldson, Senior Fundraiser for the Heart of Scotland appeal, said: “After what has been a difficult year for us all, I know we are all looking forward to coming together with friends and family and enjoying some of the famous Scottish weather.
“The Big Scottish Picnic is perfect for catching up with those we’ve missed, sharing some delicious food and making new memories, all whilst supporting an amazing cause.
“We know research works, but the 700,000 people living with heart disease need it to pick up the pace. Hosting a Big Scottish Picnic will help fund pioneering medical research here in Scotland, drive breakthroughs in treatment and help keep those we love around for longer.”
Everyone has experienced stress at some point in their life. Stress typically occurs when we are unable to meet the demands being placed on us, whether this be at work or in our personal lives.
Whilst short-term stress is a normal response to pressure or increased demand, a prolonged increase in stress levels can have negative effects on our health and wellbeing.
Whilst stress alone won’t increase your risk of developing heart disease, the choices we make when we’re stressed, which can include overeating, drinking alcohol and lack of exercise, can have a negative impact on our heart health.
Stress will also raise blood pressure levels which, if prolonged, may start to damage the heart and arteries. However, once feelings of stress pass, increased blood pressure levels will usually reduce and therefore the best way to address this increase is through prevention and management of stress levels.
Here are some tips for doing just that:
Exercise Regularly
Whilst exercise can be one of the first things to drop out of our routine in times of stress, research indicates that exercise can reduce levels of stress and anxiety.
Rest and Recover
Taking time out of the day to re-charge, whether it be going for a short walk or doing something you enjoy, can be important for preventing burnout, resulting from a chronic overload of demand.
Question Unhelpful Thinking
Sometimes our thought patterns can be unhelpful in increasing our stress levels, such as when we ruminate over a problem, or over-exaggerate a situation. Questioning our thinking can sometimes be useful for stopping stress in its tracks.
Support Others
Research indicates that both connecting with and helping others can be great for our mental wellbeing. In particular, activities such as volunteering can give a sense of purpose outside of our work.
Learn Something New
Learning a new skill can help to give a sense of purpose and can also be a great distraction tool when stress levels are particularly high.
Seek support
If you are feeling overwhelmed, anxious or stressed, there are a number of services available to support you, including the Samaritans, and psychological therapies such as Cognitive Behavioural Therapy which can be accessed through the NHS or privately.
For more healthy tips, visit us at Healthy Heart Tips.
A University of Glasgow project that is aiming to better understand the effects that COVID-19 infection has on blood vessels and blood pressure has received a grant of £250,000 from Heart Research UK.
Research has shown that people who are older, obese, male or those who have other medical problems including high blood pressure, heart disease, diabetes, cancer, or chronic lung conditions, have a higher risk of developing severe COVID-19. High blood pressure is a major risk factor for cardiovascular disease and is very common with more than one quarter of adults in the UK affected.
The virus causing COVID-19 enters the body’s cells through a receptor called ACE2 which is found in the lungs, heart, blood vessels, kidneys, liver, and bowel. ACE2 is very important for maintaining many of the body’s important processes including blood pressure, inflammation, and wound healing.
COVID-19 can also cause damage to the walls of the blood vessels which makes the risk of blood clots higher and this has been seen more often in people with high blood pressure. The reasons for this are not yet known which is why we need to understand more about the links between COVID-19 and high blood pressure.
This study, which will be led by Professor Sandosh Padmanabhan, Professor of Cardiovascular Genomics and Therapeutics, aims to answer whether:
High blood pressure makes COVID-19 infection worse and if so, why.
COVID-19 infection makes high blood pressure worse and if so, why.
Monitoring and management of high blood pressure needs to be a greater priority during the pandemic.
The study will look at routinely collected health records for people in the West of Scotland who attended hospital or had a positive test for COVID-19 between April 2020 and April 2021. This will be compared to the records of patients who attended hospital during 2019, for another reason. They will also look in detail at a group of people with high blood pressure.
Prof Padmanabhan’s team will also study a group of people that have recovered from COVID-19 infection. They will undergo blood pressure monitoring, and tests of heart and blood vessel health. These tests will be repeated after 12 and 18 months to see if there have been any changes. They will be compared to a group of people who have not had COVID-19.
Finally, the study will look at markers in the blood (biomarkers) with the aim of identifying any which are linked with high blood pressure, cardiovascular disease, or death in COVID-19.
This study will give us a better understanding of the links between COVID-19 infection and high blood pressure, and help to improve the long-term outcomes for survivors of COVID-19. Also, the findings may lead to recommendations on the monitoring and management of blood pressure during the pandemic.
Prof Padmanabhan said: “The current COVID-19 pandemic, caused by the SARS-CoV-2 virus, has exposed unexpected cardiovascular vulnerabilities at all stages of the disease.
“The mechanism by which the SARS-CoV-2 virus causes infection is believed to directly and indirectly affect the cardiovascular system potentially resulting in new-onset hypertension, heart failure and stroke and represents an insidious feature of long-COVID.
“The burden of hypertension as a consequence of the COVID-19 pandemic is unknown, but given the scale of the infection especially among the young this will be a major concern for the future. In this project, we plan to generate valuable evidence that will inform hypertension management strategies and reduce cardiovascular risk for survivors of COVID-19.”
Kate Bratt-Farrar, Chief Executive of Heart Research UK, said: “We are delighted to be supporting the work of ProfessorPadmanabhan and his team, who are conducting vital research into one of the biggest medical challenges the world has ever faced.
“We have known for some time that those with pre-existing cardiovascular conditions are more susceptible to developing severe complications from COVID-19. We hope that this research will help to explain why this is the case, reduce the risk for this vulnerable group and, ultimately, help to save more lives.
“Our grants are all about helping patients. They aim to bring the latest developments to those who need them as soon as possible.
“The dedication we see from UK researchers is both encouraging and inspiring, and we at Heart Research UK are proud to be part of it.”
