Tag: Heart Research UK

Healthy Heart Tips: Maintaining Healthy Habits

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

Maintaining Healthy Habits

New Year’s resolutions can be a good starting point for making longer term health and lifestyle improvements, but most people who set New Year’s resolutions do not stick to them.

Reasons for quitting include a lack of time, a lack of support from other people and feeling daunted by unrealistic targets. This tip is aimed at helping you to succeed in maintaining your healthy goals in 2021:

Setting achievable goals

The first thing to consider is whether your New Year’s resolutions is achievable and realistic. Often, goals are unachievable because they are too difficult, or they do not allow enough time for you to make gradual changes.  There is nothing wrong with aiming high and being ambitious, but it is important that your goal is not too difficult or time-consuming as this could leave you feeling daunted.

When setting a goal, ask yourself the following questions:

  • Is the goal too ambitious?
  • Is the timeframe for the goal realistic?
  • What specific changes do I need to make to achieve my goal?
  • Can I fit my new healthy behaviour around my other commitments?

Break down your goal

Breaking large goals down into smaller goals can make them feel more achievable and less daunting. For example, if you are aiming to lose weight, the NHS recommends that you aim to lose around 1 to 2lbs (0.5 to 1kg) a week. You should be able to achieve this by cutting down your calorie intake by about 500 to 600 calories each day. It might take you longer than you originally planned to lose the weight, but you are more likely to stick to it and not give up.

Plan for success

Make a plan of how you will achieve your goal and what changes you will make to ensure you stick to it. There are online resources available to help you plan your healthy activities, such as the NHS’ couch to 5km programme or the NHS’ programmes for stopping smoking, cutting down alcohol and losing weight:

Don’t expect immediate results

The effects of your New Year’s resolution may take time to appear. Try to be patient and don’t expect the results from just one or two weeks of dieting to show on the weighing scales, as it may take longer.

Involving other people

A really good way to motivate you to stick to your goal is to involve other people. If you know someone who has a similar goal to yours, try to involve them as a “buddy” to provide mutual support for each other. They may even be able to push you a little bit harder, helping you to achieve your goals and resolutions sooner. You can also look for groups on social media who share your goal.

Do not beat yourself up

If you miss a fitness session, have an alcoholic drink, cigarette or bar of chocolate, try not to feel guilty about it. Think about what might have triggered the deviation from your goal and try to avoid it in future. Forgive yourself and aim to get back to achieving your goal as soon as possible.

Make changes that will last long term

On average, it takes between 21 and 28 days for something to become a long-term habit. Make goals that you want to be able to stick to long term, such as improving your overall fitness, stopping smoking or maintaining your weight.

If you can make it through these first few weeks, you will notice that things will become much easier. drinking you can get support by visiting: 

https://www.nhs.uk/live-well/alcohol-support/

Heart Research UK

Proud to stand out from the crowd, Heart Research UK is the charity dedicated to your heart. They inspire and invest in pioneering medical research, ground-breaking training and education, and in communities to improve their heart health for themselves. For over 50 years they have driven advancements in the prevention, treatment and cure of heart disease to benefit patients as soon as possible.

In the last 10 years, Heart Research UK has funded over £10.2m in medical research in hospitals and universities across the UK, as well as £2.2m on innovative community-based lifestyle projects to improve the heart health of the nation.

They like a personal approach, so if they want to contact you they do it themselves, and certainly don’t pay anyone to do it. They treat people how they would like to be treated themselves.

If you’d like to support Heart Research UK’s vital work into the prevention, treatment and cure of heart disease, please visit www.heartresearch.org.uk for inspiration on how you could help.

Heathy Heart Tip: Dry January

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

Dry January

This month is Dry January, when lots of people around the UK stop drinking alcohol for the month and try to address the effects of overindulgence during the festive season. If you have not yet joined in, it is not too late!

Drinking too much alcohol can increase your risk of high blood pressure, some types of cancer, weight gain, type 2 diabetes, heart disease and other long-term conditions. Whether you are taking part in Dry January or not, Heart Research UK wants to help you manage your drinking habits for a healthier you in 2021.

Understand alcohol units
Alcohol content varies between different types of drink and different brands of similar drinks. Check the labels so you know exactly how many units are in each serving of your chosen tipple. Go online to find easy-to-use unit calculators to help you track your intake over the week and compare drinks. Alcohol units | Alcohol Change UK 

How much can I safely drink?
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. Drinkaware provide assessment tools that you can use to track the amount you are drinking: https://www.drinkaware.co.uk/tools

Stay on track
Try to keep yourself on track by regularly reminding yourself of the health and financial benefits of cutting down on drinking. Avoid temptation by removing alcohol from your home or hiding it away. Even if you are not seeing friends and family in person, you can connect with people online who are also trying to cut down or quit drinking to provide support and motivation. By telling other people about your intention to control your drinking, you are more likely to stick to it.

Manage your drinking during the pandemic
Many people have increased the amount of alcohol they consume at home during lockdown and it may sometimes feel that there is little else to do. Instead of drinking, focus on positive activities, such as setting physical activity goals or learning a new skill.

Alternatives to Alcohol
Develop your taste for alcohol free alternatives, such as reduced calorie soft drinks and squash, herbal teas or water with slices of lemon, lime, mint leaves and ice. Try making your own mocktails or mix things up with some sparkling water or tonic water as an alternative to alcoholic bubbles and garnish with chunks of fresh fruit to add colour.

Reward yourself for your success
Decide on a reward that will motivate you to achieve your goal and keep reminding yourself about it whenever you are tempted to have a drink. Avoid using alcohol as a reward.

Getting help when needed
If you are consuming more than 14 units a week, take steps to address it. You can get support by visiting: https://www.nhs.uk/live-well/alcohol-support/

Heart Research UK Healthy tip – Get 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 increased in 2020. If you own 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 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 2020 music videos on and get your household dancing in the living room after dinner.

Heart Research UK Health Tip: Understanding alcohol units

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

Understanding Alcohol Units

For many people in the UK, alcohol plays a big part in their social lives. As Christmas approaches, it can be easy to get carried away with the celebrations. Drinking too much alcohol can increase your risk of heart disease.

But how much is too much and how do you know how many units of alcohol you are consuming? We provide 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/

Iconic rock frontman Robert Smith becomes Patron of Heart Research UK

Robert Smith, of alternative rock band The Cure, has become a Patron for national charity Heart Research UK.

Robert, who is the only continuous member of the legendary band that he co-founded in 1976, has announced his patronage after supporting the charity’s anonymous heART project for the last two years.

The anonymous heART project sees hundreds of anonymous artworks auctioned on eBay, and Robert’s two pieces have raised over £10,000 for the charity’s pioneering research.

Robert, who was inducted into the Rock and Roll Hall of Fame last year as a member of The Cure, is working with the charity on a number of exciting projects, due to be announced in 2021.

“I am very proud to be a Patron of Heart Research UK. Their determined focus on pioneering investigation into the understanding and treatment of cardiovascular disease, and their drive to improve the ‘heart health’ of the UK is inspiring,” said Robert.

“More than a quarter of all deaths in the UK are caused by heart and circulatory disease – I have very sadly seen too many friends and family fall victim over the years.

“Continuing support for research into the understanding and treatment of coronary heart disease is absolutely vital – for everyone.”

Kate Bratt-Farrar, Chief Executive of Heart Research UK, said: “We are honoured to have Robert joining us here at Heart Research UK. We are all massive fans of his music, and now, his artwork!

“We have been blown away with his energy and generosity in supporting our campaigns, and we are so excited to continue our partnership with him.

“We know research works, but the seven million people living with cardiovascular disease in the UK need it to work faster. We are dedicated to funding the latest research in to the prevention, treatment and cure of heart disease.”

Heart Research UK Healthy tip – Healthy Christmas

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

TIPS FOR A HEALTHIER CHRISTMAS

Christmas is a time when we can be tempted to overindulge, but it is possible to enjoy the festive period without it impacting on our health and waistline. Wherever you are spending Christmas this year, we can help you make it a healthy and happy one.  

  • Don’t let food become the main focus this Christmas. Instead of spending days in the kitchen baking cakes, biscuits and puddings, why not invest your time in preparing fun games to play on Christmas day, decorating the house, getting in touch with people who are spending Christmas alone or planning a Christmas Day walk.
  • Instead of buying gifts that are high in calories, such as chocolates, jams, sweets, biscuits and alcohol, choose non-edible gifts instead. How about buying the kids things that will get them active, such as a football, skipping rope, skateboard, bike, hula hoop or trampoline.
  • It can be difficult to avoid the consumerism that has taken over Christmas and you can easily buy too much food and drink for the festive season. Having too much can encourage overindulgence and lead to unnecessary waste. Try to be realistic about how much people will eat and drink and avoid overdoing it when you are shopping and cooking. This will also help you to save on your shopping bill!
  • Watch your alcohol consumption at Christmas. It is fine to enjoy a drink, but try not to have too much. Alcoholic drinks can be high in calories, which can lead to weight-gain. During the Christmas period, it can be tempting to start drinking earlier in the day, which can result in you drinking more. Try to plan in advance how much you will drink and try to stay off the alcohol until later in the day. You can get support with your drinking by visiting the Drinkaware website: https://www.drinkaware.co.uk/tools/self-assessment 
  • Try not to spend too long sitting in front of the TV this Christmas. Wrap up warm and head out for a brisk walk to burn off some calories and get your heart rate up. Why not get out in the fresh air with any new outdoor gifts, such as a football, frisbee or bike. 
  • Look after your mental health this Christmas. Christmas can be a time of stress, anxiety and loneliness for many people. This year, people may struggle more with mental health problems due to the pandemic. Mind provides information and support for people experiencing mental health issues https://www.mind.org.uk/

Heart Research UK: Health Tips

Switch to Sweet Potatoes

Sweet potatoes make a tasty alternative to white potatoes and they are very versatile. Unlike white potatoes, sweet potatoes count towards your 5 a day and they are packed with vitamins and fibre to keep you healthy.

Sweet potatoes can be mashed, baked, roasted and boiled in the same way as white potatoes.

We provide some tips to help you include sweet potatoes in your meals:

  • For a healthy lunch, why not swap your regular baked potato for a baked sweet potato (without butter). Choose a healthy filling, such as vegetarian chilli, tuna, baked beans or cottage cheese and serve with a healthy salad.
  • Try switching from regular mashed potato to mashed sweet potato. Alternatively, you could make your mash with 50% white potatoes and 50% sweet potatoes. Instead of adding cream, butter or salt, try adding a splash of milk or low-fat crème fraiche and a pinch of nutmeg before mashing. Mashed sweet potato makes a great topping for shepherd’s pie or fish pie, or you can serve it alongside a roast dinner.
  • Ditch your deep-fat fryer and switch from chips to sweet potato wedges, baked in the oven. Cut your sweet potatoes into wedges (keep the skins on for extra fibre), toss them in a small amount of oil and add some dried herbs and/or spices, such as Cajun spice mix, cumin or paprika. Roast in the oven for 15-20 minutes. Serve with a dollop of reduced calorie crème fraiche.

Heart Research UK health tips

Spend more time outdoors

As the days get shorter, you may feel less motivated to go outdoors for regular exercise.

Spending time outdoors can help to improve both your physical and mental health.

What’s more, if you do something that gets your heart beating faster, warms you up and leaves you feeling slightly out of breath, it will benefit your heart too.

We have some tips to help you make the most of the great outdoors to help keep your mind, body and heart in sound health:

  • They say there is no such thing as bad weather, just bad clothing! When you go outdoors, make sure you wear suitable clothing to stay warm and dry. Feeling cold and wet is a miserable experience and it may deter you from going out regularly.
  • Start each day by wrapping up warm and heading out for a stroll around the garden, neighbourhood or local park. You could take a hot drink to help you to stay warm.
  • Getting out on your bike can be more challenging in the cold, dark winter months. Why not blow away the cobwebs as you discover local cycle routes on your bike. Don’t forget to take your bicycle lights with you so you don’t get caught out as the days get shorter.
  • Look out for opportunities in your daily schedule to get up and go outdoors, even if it is just for ten minutes. Try to plan activities in your diary to make you get outdoors every day.

Heart Research UK: Health Tips

The do’s and don’ts of snacking

Healthy Snacking at home

With more people staying at home during the working day, due to COVID-19, the temptation to reach into the snack cupboard and graze on less healthy food, such as crisps, biscuits, chocolate, sweets and cake, may be high. Regularly snacking on foods that are high in energy (calories), fat, sugar and salt can increase your risk of developing heart disease and type 2 diabetes.

Here’s some simple tips for making healthier snacking choices at home:

Read the labels

When buying packaged snack foods, check the nutrition label on the pack and aim to choose foods that have:

  • 6g or more of fibre per 100g
  • 5g or less of total sugars per 100g
  • 3g or less of fat per 100g
  • 1.5g or less of saturated fat (saturates) per 100g
  • 0.35g or less of salt per 100g

As the weather gets cooler, you could start your day with a comforting bowl of warm porridge. Rather than adding sugar, honey, jam or syrup to your porridge, you could try adding fruit, such as berries, chopped apple or sliced banana and a sprinkling of chopped nuts, seeds or cinnamon.

The Do’s of Snacking

  • Remove the temptation to snack on foods that are high in fat, sugar and salt by keeping them out of your home. Empty your cupboards of chocolate, crisps, biscuits, cakes and sugary drinks and replace them with healthier options
  • Include a variety of different snack foods in your diet. Choose a range of healthy foods to snack on, such as portions of fruit, raw vegetable sticks, low-fat dips and spreads, wholemeal toast, unsalted nuts, low-fat yoghurts, 30g portions of reduced fat cheese and wholegrain crackers or oatcakes
  • Choose snacks that contain at least one of your 5 a day. Fill your fruit bowl with your favourite fruits and keep plenty of veg in the fridge
  • Choose a portion of fresh fruit to snack on, such as an apple, banana, orange or a handful of strawberries, raspberries, blueberries or grapes
  • Choose vegetable sticks, such as carrot, celery, peppers, cucumber or sugar snap peas with low-fat dips, such as hummous
  • Limit fruit juices to no more than 150ml a day as they can be high in sugar
  • Choose snacks that are high in fibre. Wholegrain foods, such as wholemeal toast and crackers, as well as fruit and vegetables, are high in fibre, which is good for keeping your heart healthy. Choose packaged snack foods that contain at least 6g of fibre per 100g
  • Make your own popcorn at home, without adding salt or sugary toppings. This can be a healthier snack for all the family and a fun one to involve the kids with.

The Don’ts of Snacking

  • Avoid grazing

When you are distracted with work or the TV, or when you are feeling bored, it can be tempting to graze in the absence of hunger. If you regularly graze, try setting specific times when you will allow yourself to eat a healthy snack. For example, you could set an alarm for 10:00am and 3:00pm to enjoy a healthy snack in between your meals.

  • Try to avoid overdoing it

Less healthy snacks, such as crisps, chocolate bars, sweets, biscuits, and cakes.
Avoid cheap supermarket offers on less healthy food options, as they can tempt you into buying (and eating) more than you need.

  • Occasional treats

For an occasional treat, choose foods that are individually wrapped, such as a small chocolate bar or a small packet of crisps, rather than larger sharing packs.

  • Limit less healthy snacks

Try no more than two or three portions each week. Portion (serving) size is often given at the back of packaging and this information can help you to limit the amount you are eating.

Art for hearts auction smashes fundraising record

National charity Heart Research UK has raised £53,000 with their ‘anonymous heART project’, auctioning unique anonymous artworks by a host of internationally acclaimed artists and celebrities.

Almost 500 pieces of original A5 artwork, created by huge names including Robert Smith (The Cure), Ralph Steadman, Pejac, Joe Lycett and Ashley Jackson were auctioned on eBay between the 6th – 15th November.

All of the pieces were sold anonymously, and though a full list of contributors was available, the artist of each piece has been kept a secret, only being revealed to winning bidders now the auction is over.

When the virtual hammer came down, all 497 of the pieces found new homes, raising tens of thousands of pounds for Heart Research UK’s life-saving work.

The bestselling piece (pictured, top) was an original painting by Robert Smith, iconic rock star and frontman of The Cure, which commanded a stunning £5,100 in the online auction.

The piece, entitled “I will kiss you forever…” featured the lyrics “on nights like this”, taken from The Cure’s hit song ‘The same deep water as you.’

The second highest seller was by internationally-acclaimed Spanish painter Pejac. The piece, titled ‘Bottomless pit’ (above) fetched a whopping £1,793.

Now in its third year, the anonymous heART project has seen over 1,300 artworks sold, raising over £110,000 for Heart Research UK’s pioneering research in to the prevention, treatment and cure of heart disease.

Kate Bratt-Farrar, Chief Executive of Heart Research UK, said: “The dust has finally started to settle from 2020’s anonymous heART project, and what a journey it has been. Every year, we are blown away by the generosity of the artists and the people bidding.

“We’ve smashed our fundraising target, so we would all like to say a huge thank you to everyone who has donated their time and efforts to the campaign.

“At Heart Research UK, we’re always looking for fun and interesting ways to raise money. The anonymous heART project allows people to support ground-breaking medical research but also get a little something back, owning their own mini-masterpieces.

“What makes this project so special is that everyone has the chance to own a piece of iconic art. It really is making high class art available to all, and we’re thrilled all 497 pieces have found a new home!”

To find out more and to register your interest in next year’s anonymous heART project, please visit heartresearch.org.uk/anonymous-heart/