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.
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, 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 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?
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 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.
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.”
