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.”
Heart Research UK Healthy Heart Tip, written by Dr Helen Flaherty, Head of Health Promotion at Heart Research UK
Keeping Healthy After Easter
The Easter weekend marks the end of Lent, along with the exchange of chocolate eggs with family and friends. It is therefore easy to see why it may be hard to maintain good habits both during and following the Easter weekend, as many of us tuck into the chocolate we have received and begin to once again enjoy what we gave up over Lent.
Yet research indicates that it can take around 66 days to develop a long-term habit and therefore the 40 day Lent period offers a great base for developing a positive life-long habit.
With this in mind, here are some tips for doing just that:
Allow Yourself Occasional Indulgences
It’s easy to feel disheartened when we relapse from a positive habit but creating a positive relationship with food is all about moderation and therefore the occasional indulgences shouldn’t be seen as a problem
Return to Your Habit As Soon as Possible
The longer we maintain a habit, the more ‘ingrained’ it becomes. If we are able to return to our habit straight away, we are more likely to continue it going forwards
Consider What Worked for You
Everyone is different and therefore the method used for creating a long-term habit will be different for everyone. Think about what led to your success over Lent, perhaps it was planning and preparation, changing your environment or taking on the challenge with a frend
Use Up Spare Chocolate
Perhaps you would like to continue to eat healthily following the Easter Break, but you just have too much chocolate left over! Visit our website for ideas on how you can use up that spare chocolate, or perhaps consider giving it away
Think Rationally
Sometimes, our thinking patterns can work against us and we can start to think things like ‘I’ve ruined it now’ or ‘there’s no point carrying on’. Consider if these kinds of thoughts are helpful or rational and challenge them, as sometimes this can be the difference between maintaining and relapsing.
Heart Research UK Healthy Heart Tip, written by Dr Helen Flaherty, Head of Health Promotion at Heart Research UK
With April Fool’s day upon us, sometimes it can be difficult to separate fact from fiction, so here are some common myth-busting tips surrounding heart health:
I need to avoid eating fat to be healthy
This is not true as fat provides the body with essential nutrients. Unsaturated fats slow down the build-up of plaque within the arteries and therefore reduce blood pressure. Examples of unsaturated fats are olives, avocados, salmon and nuts. Of course, eating too much of any fat would be unhealthy, therefore aim to consume fats in moderation.
Doing lots of cardio is the best way to lose weight
This is also false as weight loss is occurs when you burn more calories than you consume.
Having more lean muscle mass helps your body burn more calories at rest. Therefore, in addition to a smart nutrition plan, a combination of both high-intensity cardio and strength-training is the best method to lose weight.
UK physical activity guidelines suggest five 30-minute exercise sessions per week, with two of these focusing on resistance training (body weight exercises/lifting weights).
Drinking red wine will reduce my risk of heart disease
It is true that red wine contains some antioxidants that can help reduce blood pressure, simply because red wine is made from red grapes.
There is no evidence that drinking red wine directly reduces your blood pressure, whereas there is lots of evidence directly linking alcohol consumption with increased blood pressure.
My stress is not serious enough to get help with
Stress symptoms can move quickly from acute to chronic if they are not managed. Stress hormones will affect how well a person functions in everyday life.
They are shown to effect multiple physiological systems (the immune system, the cardiovascular system, the endocrine system, the gastrointestinal system). No stress symptom is too small to ask for help with.
My smoking won’t affect those around me
This is false, and even if you think you are being careful second-hand smoke is a real danger. Non-smokers that are exposed to smoke over a long period of time have a 25% – 30% increased risk of coronary heart disease.
A Kilwinning man is taking on a marathon task – running a 10k, every day for 47 days in memory of his mother, a well-known community figure, who passed away suddenly after a heart attack.
Craig Potter, 37, has set himself the challenge to raise money for Heart Research UK’s Heart of Scotland appeal, and to raise awareness of the dangers of undiagnosed heart conditions.
Craig’s mum, Theresa, passed away suddenly after suffering a heart attack at home in July.
“She never displayed what we perceived were normal symptoms of a heart attack,” said Craig.
“She never mentioned about a tight chest or about pains in her arm. She had woken up the night before and said she felt anxious, which was unlike her. The next day, she had been mildly nauseous and had a dry mouth, but was still working from home and was planning to meet up with a friend.
“My dad went downstairs to make himself a quick lunch. When he came back upstairs, 3 minutes later she was dead, it was that sudden.
“It was devastating, we are a small, close family. A huge part of our life was gone.”
With the family grieving, Craig began looking for a charity and a challenge to take on in her memory.
“Two things my mum was really proud of – she was a proud woman, and a proud Scot. When we came across the Heart of Scotland appeal, some of the stats shocked us. The fact that you are more than 50% more likely to die from heart disease in Scotland than in South East England is just unpalatable,” said Craig.
“Since my mum died, people have come to us with their own tragic stories, other mums, wives, sisters, and daughters suddenly dying from heart conditions, and yet somehow it is still not perceived as a women’s health issue. We want to change that.
Another stat the family found form the Heart of Scotland appeal was that currently, 47 people a day die in Scotland from cardiovascular disease.
“We were in the grieving process, and we knew we wanted to do something. Something that would raise money, but crucially, raise awareness. Should we have known these signs? Should people be aware? We weren’t, and certainly other people aren’t.
“This is where the idea came from, to run every day for 47 days, with different groups of people to really spread the word. 47 days means we’re talking about it for longer, more people will hear the message and will hear the stats.”
Craig’s challenge begins on the 24th March 2021, with the final day of his run falling on his mum’s birthday, the 9th of May.
He will be joined each day by different friends, family members and well-wishers across the UK, all keen to pay their respects and help spread the message around heart health in women and Scotland.
A number of Heart Research UK staff will also be joining Craig throughout his challenge
Following Theresa’s passing, the family was overwhelmed with the amount of messages they received from people that had been impacted by Theresa, who had dedicated her life to supporting and developing those in the community.
Theresa had spent many years working in communities, focusing on education, health, campaigns against poverty and, most recently, response to the COVID pandemic.
“The impact was overwhelming, we had hundreds of messages from all over the world,” said Dougie Potter, Theresa’s husband.
“More people than we could ever know that Theresa had developed in a positive way. I knew she had an impact on people’s life, but the scope and range of people that sent us messages was breath-taking.
“High level politicians, saying that Theresa had influenced their lives, to young people, community groups, activists and colleagues saying that Theresa was just so impactful in their lives forever. That range took our breath away.”
As well as raising money for research across Scotland, both Craig and Dougie are passionate about raising awareness of heart conditions and their symptoms, especially in women.
“The research we have read seems to show that if women have problems, we often think of other things that could be causing their symptoms. With men, we tend to get to the idea of heart problems quicker and therefore get treatment or medical intervention quicker.” said Craig.
“The reality is, this is killing 2600 women a year in Scotland. That shocked us a family.
“That’s what this is all about, getting people talking, reinforcing these messages. Mum was the last person you’d expect this to happen to. She was upbeat, strong, energetic and lived a healthy life.
Dougie finished by saying “Us talking openly about Theresa has already saved lives, with women asking for treatment where in the past they may have not.
“But we’re not talking about this enough, and it’s affecting so many people. My hope is that by sharing Theresa’s story it creates more conversations, more awareness and we can begin to save lives.”
Many of us are spending more time at home due to COVID-19 and this can mean reaching for the comfort foods when we feel bored, stressed or need cheering up.
On busy days, it is easy to pop to the kitchen and grab a quick lunch without thinking too much about whether it is good for you.
We have some tips for planning and preparing healthier lunches at home:
Include plenty of fruit and veg
Fruit and vegetables are packed with nutrients and fibre to help keep your heart healthy. Find healthy salad or vegetable soup recipes online or in recipe books to include in your lunch plan. Finish off your lunches with a portion of fruit and a low-calorie yoghurt.
Increase your fibre intake
A diet that is high in fibre can reduce your risk of heart disease. Good sources of fibre include fruit and vegetables, beans and pulses and wholegrain foods. Try to regularly include a portion of wholegrain food in your lunches, such as brown bread, wholemeal pita, wholemeal pasta or brown rice.
Include lean sources of protein in your lunches
Foods that are high in protein can help you to feel full for longer and this can prevent you from snacking on less healthy foods during the day. Lean sources of protein include grilled skinless chicken or turkey, canned tuna, soybeans, tofu and low-fat dairy products.
Plan your lunches in advance
Planning your lunches in advance will allow you to put a little more thought into what you are eating as well as saving you time and money. Try creating a weekly lunch plan before the start of the week and shop for ingredients in advance.
Prepare your lunches the night before to save time during busy days or try cooking large quantities of home-made soups and store single portions in the freezer.
