Tag: Heart Research UK

Healthy Heart Tip: cut down on alcohol

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

Cut back on alcohol

There has been a 21% increase in the frequency of alcohol consumption in the UK since the COVID-19 lockdown. It has been suggested that stress and anxiety, as well as changes to our daily routine, are the reasons why some people are drinking more. Too much alcohol can be harmful to your heart as well as contributing to weight gain and mental health problems.

We have some tips to help keep your alcohol consumption within the recommended limits.

How much is too much?

It is recommended that men and women do not consume more than 14 units of alcohol each week, spread out over three or more days. The number of units of alcohol in a drink depends on the size of your drink and the alcohol strength. A pint of strong beer contains around three units of alcohol and a bottle of wine contains around 10 units. More information about alcohol units can be found here: https://www.nhs.uk/oneyou/for-your-body/drink-less/know-your-alcohol-units/

Keep a record of how much you are drinking

Many people don’t really know how much they are drinking or whether their drinking is putting their health at risk. By keeping a record of your weekly alcohol consumption, you will be able to work out whether you need to cut down. You can complete the Drinkaware self-assessment to find out if you are drinking too much HERE.

Pour smaller measures

When you drink alcohol at home, you are in control of the amount you pour into the glass. Try to control the amount of alcohol in your drinks by measuring it out using a measuring jug. A small glass of wine is 125ml (1.6 units), a medium glass of wine is 175ml (2.3 units) and a large glass of wine is 250ml (3.3 units). A 25ml shot of a spirit is 1 unit.

Include more alcohol-free days

If you are drinking every day, or most days, you could include more alcohol-free days each week. Make a plan at the start of the week and decide which days will be alcohol-free. Try to find some low-sugar alcohol-free drinks to enjoy on the days when you do not drink alcohol.

Plan ahead

Before you pour your first drink of the day, set yourself a limit and make sure you stick to it. You could put a post-it note on the bottle to remind yourself when to stop. Try reducing the amount you drink by having a soft drink in between alcoholic drinks and/or dilute your alcoholic drinks with a mixer to slow down your alcohol consumption.

Get help

If you are worried about your own drinking, or if you are concerned about the amount someone else is drinking, you can get advice and support from the NHS – https://www.nhs.uk/live-well/alcohol-support/

You can find plenty more healthy tips and recipes at heartresearch.org.uk.

Heart Research UK Healthy tip – Takeaways

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

Healthier Takeaways

The number of takeaway food outlets has risen in recent years and this may have contributed to the rise in rates of obesity in the UK. 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 as well as your waistline. Swapping your usual takeaway for a healthier option may be a good way to cut down on fat, salt and sugar. We have some tips to guide you on choosing healthier takeaways.

Choose a food outlet that has healthy options on the menu

Compare the menus for takeaway food outlets and try to choose one that provides some healthier options. Some takeaway food outlets list calories on their menus and this can help you to make a healthier choice.

Choose wisely from the menu

Try to avoid foods that are deep fried, such as fish in batter, chips and fried chicken. Swap large deep-pan pizzas and pizzas with stuffed crusts for smaller pizzas. Select lower fat pizza toppings, such as mushrooms, peppers, sweetcorn, chicken and ham, rather than pepperoni or extra cheese which are both high in fat.

Keep an eye on portion size

Be careful not to buy too much food when ordering your takeaway. Instead of ordering starters, mains, sides and desserts, why not just have a main course and finish off with some fruit and yoghurt. You could share a dish or freeze a portion of your takeaway for another time to avoid eating too much.

Make your own ‘Fakeaway’ at home

Try making healthier versions of your favourite takeaway dishes at home by finding healthy recipes online. If you can’t live without your favourite takeaway dish, you could try swapping side dishes, such as chips, garlic bread, fried rice or naan bread for brown rice or wholemeal pitta bread that you prepare at home.

Think about what you drink

Rather than buying sugary drinks with your takeaway, try drinking tap water or low calorie drinks instead. If you usually have alcoholic drinks with your takeaway, try to reduce the amount you consume by having a glass of water in between each alcoholic drink and try to choose drinks that have a lower alcohol content. Not only will this reduce your calorie intake, but it may also reduce the cost.

You can find plenty more healthy tips and recipes at heartresearch.org.uk

Heart Research UK Healthy Tip – Bike Week

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

Bike Week 6th – 14th June – https://www.cyclinguk.org/bikeweek

Get cycling this Summer

Regular physical activity will help you to maintain a healthy weight and keep your heart healthy. 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. We have some tips to get you started with cycling this summer.

If you currently don’t own a bike …

You can check whether your employer offers a Cycle to Work scheme as this can make buying a bike more affordable. Travelling around by bike may help you to make savings on travel costs.

If you don’t have access to a cycle to work scheme, you could check out the deals available from your local bike shop or look out for a cheap second hand bike. You can get advice online or at your local bike shop about which bike is most suitable for you and what extra equipment you might need.

If you are unsure whether cycling is for you, why not find out whether you can hire a bike in your local area to try it out first.

Start off small

Don’t try to do too much too soon. If you try to cycle for too long the first time you go out, you may get fatigued or injured and this may put you off continuing. Build up gradually, starting with a short cycle on fairly flat ground, building up to longer and more challenging cycles slowly. Make sure you allow yourself adequate recovery time in between cycles.

Fuel and fluid

As you build up to longer rides as you get fitter, you should always remember to take food and a drink on your bike rides. A snack, such as a banana or a cereal bar, and a bottle of water strapped to your bike frame will help to keep you going for longer.

You can find plenty more healthy tips and recipes at heartresearch.org.uk

 

Healthy Heart Tips: blood pressure

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

Maintain a Healthy Blood Pressure

High blood pressure puts extra strain on your heart and blood vessels and this increases your risk of having a heart attack or stroke. High blood pressure affects around 1 in 3 people, however there are usually no symptoms and many people are unaware they have high blood pressure.

The only way to know if your blood pressure is high is to have it measured. This can be done by your GP or you can use a blood pressure monitor at home. This healthy heart tip explains what high blood pressure is and it provides tips for maintaining a healthy blood pressure.

What is high blood pressure?

When blood pressure is measured, two numbers are generated. An ideal blood pressure is 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.

What can I do to maintain a healthy blood pressure?

  • 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.
  • Maintain a healthy weight by eating a healthy diet and getting plenty of physical activity. You can check whether your body mass index (BMI) is within a healthy range using the online BMI healthy weight calculator from the NHS – https://www.nhs.uk/live-well/healthy-weight/bmi-calculator/
  • 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.

Lots more healthy tips, exercises and recipes can be found at heartresearch.org.uk.

Healthy Barbecuing

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

National Barbecue Week

25th-31st May – http://www.nationalbbqweek.info/

Healthy Barbecuing

Summer is here and many of us are heading out to our gardens to fire up the barbecue. Some of the foods traditionally cooked on barbecues, such as burgers and sausages, can be high in calories, saturated fat and salt.

However, barbecued food does not have to be unhealthy. We have some tips for enjoying a heart-healthy barbecue without compromising on taste.

These tips can also be followed when cooking in the kitchen.

Choose a healthy source of protein

Foods that are high in saturated fat, such as red meat, butter and hard cheese, can increase your risk of heart disease. You can cut down on saturated fat for your barbecue by swapping red meat, sausages and burgers for skinless chicken, fish or low-fat vegetarian meat substitutes. Alternatively, you can thread cubes of chicken or firm fish 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. Instead of using white bread rolls for your barbecue, you could switch to wholegrain rolls or wholegrain pitta, a brown rice salad or jacket potato.

Add some colour

Include plenty of salad and vegetables to make your barbecue colourful and nutritious. Avoid using too much salad dressing on salads as this is often high in calories. Try rubbing a spicy marinade on pieces of courgette, bell pepper, onion, cauliflower florets, and mushrooms and grilling them on the barbecue.

To make the marinade, mix together 2tbsp olive oil, 1tsp harissa or chilli paste, 1tbsp lemon juice, 2tbsp tomato puree, 1tsp ground cumin, 1 tsp ground coriander and ½ tsp Dijon mustard. Rub or brush the marinade onto the veg and leave it for at least 20 minutes in the fridge before putting it on the grill (you can thread the veg onto skewers before grilling if you wish).

Healthy grilled desserts

Try grilling slices of pineapple, watermelon, halved bananas, peaches, nectarines or plums for a healthy dessert. The natural sugars will caramelise, 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-healthy diet tips

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

Heart healthy diet

Over seven million people in the UK are living with heart or circulatory disease. By eating a healthy diet, getting plenty of physical activity, avoiding smoking and excessive alcohol consumption, you can reduce your risk of heart disease.

A healthy diet can improve your blood pressure and cholesterol as well as helping you to manage your weight. Heart Research UK have some tips to help you reduce your risk of heart disease by improving your diet.

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, such as granary bread, brown rice and wholemeal pasta. Try choosing a wholegrain breakfast cereal, such as muesli, porridge or bran flakes and add some chopped fruit or berries.

Choose healthier fats and oils

Fats and oils are high in calories and it is important not to consume too much. Different types of fat are present in foods. Saturated and trans fats can increase your cholesterol and your risk of heart disease. It is recommended that saturated and trans fats are swapped for small amounts of monounsaturated and polyunsaturated fats.

Saturated fats

Eating too much can increase your cholesterol and your risk of heart disease.

Examples include

  • Fatty meats
  • Hard cheeses
  • Butter
  • Cream
  • Coconut oil

Polyunsaturated fats

Small amounts are recommended for maintaining healthy cholesterol levels and providing essential fatty acids.

Examples:

  • Oily fish (e.g. salmon)
  • Walnuts
  • Seeds (e.g. flaxseeds and sesame seeds)

Trans fats

Eating too much can increase your cholesterol and your risk of heart disease.

Examples:

  • Hard margarines
  • Fried food
  • Biscuits and cakes

Monounsaturated fats

Small amounts are recommended for maintaining healthy cholesterol levels.

Examples:

  • Rapeseed oil
  • Olives and olive oil
  • Nuts
  • Avocados

If you eat meat, you could swap fatty meats for fish and lean meats, such as chicken (without skin), as well as cutting away visible fat from fatty meats, such as bacon.

Coconut oil is often promoted as a health food, however, it is high in saturated fat and can increase your cholesterol. If you currently cook with coconut oil, you could try switching to rapeseed oil.

Reduce your salt consumption

Too much salt in your diet can increase your blood pressure and your risk of having a heart attack or stroke. Try swapping snacks that are high in salt, such as crisps and salted nuts, for healthier snacks, such as fruit, carrot sticks and hummus, popcorn and unsalted nuts and seeds.

Read the food labels to identify snacks that are lower in salt. Try to cut back on the amount of salt used in cooking gradually over time and increase the amount of herbs and spices to add more flavour.

Examples of some heart healthy recipes can be found on our website, at heartresearch.org.uk/recipes

Heart Research UK: Look after your heart and mind

HEALTHY HEART TIPS

Look after your heart and mind

Approximately one in four people in the UK will experience mental health problems, such as anxiety, depression or schizophrenia (writes Dr Helen Flaherty, Head of Health Promotion at Heart Research UK).

People with mental health problems have an increased risk of developing heart disease.

If you are living with a mental health condition, there are things you can do to reduce this risk. Looking after your physical health can reduce your risk of developing heart disease as well as impacting positively on your mental health.

·         Follow a healthy diet and maintain a healthy weight

Eating a healthy diet can have a positive impact on your mood. Changing dietary habits can  be difficult, but small changes can make a big difference. Try to plan healthy meals in advance and make sure you include five portions of fruit and veg every day.

·         Stay hydrated

If you are not adequately hydrated, you may find it difficult to think clearly and concentrate. Try to drink 6 to 8 glasses/cups of fluid each day. Water is a cheap and healthy option. Tea, coffee and juices all count, but these may be high in sugar or caffeine.

·         Get plenty of physical activity

Being physical activity can help to improve your mood. Try to establish a realistic physical activity routine that fits in with your commitments. If you are not very active now, you should start slowly and try to be active every day, for example by going out for a short walk. If you do not feel like going outside, try exercising indoors.

·         Cut down on alcohol

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

·         Stop smoking

Smoking in people with mental health conditions is higher than the general population. Stopping smoking will reduce your risk of developing heart disease and other serious health problems. Stopping smoking is more successful if you plan ahead. Speak to your GP or pharmacist about the support and set a date to stop smoking. Calculate how much money you are saving by not smoking and use this to reward yourself.

 

 

Health Tips: Activity at home for older adults

Heart Research UK – Healthy Tip – Activity at home for older adults

Written by Dr Helen Flaherty, Head of Health Promotion at Heart Research UK

Physical activity for older adults (aged 65+) while staying at home

At a time when the population is being asked to stay at home, finding ways to keep active can be challenging. Regular physical activity is strongly associated with a reduction in chronic conditions, such as cardiovascular disease, obesity and type 2 diabetes as well as improving mental health.

For adults aged 65 years and over, it is particularly important to do strengthening activities to maintain physical function and slow down the decline in muscle mass while keeping bones strong. Even small increases in physical activity can positively impact on health. Heart Research UK have some tips to help you meet the recommended amount of physical activity at home.

 How much physical activity is recommended?

The Government recommends at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity activity each week for adults. This can be broken down into chunks of ten minutes or more. It is recommended that older adults also engage in activities that improve strength, balance and flexibility on two days each week. If you are not used to doing this amount of physical activity, you can start small and build up to the recommended amount over time.

Moderate Intensity Activities

(150 minutes weekly)

Your heart will beat faster, you will breathe harder, you will get warmer and you can maintain a conversation

E.g. Brisk Walking, dancing, gardening or cycling

Vigorous Intensity Activities

(75 minutes weekly)

Your heart will beat rapidly, you will breathe much harder, you will get warmer and it will be difficult to have a conversation

E.g. Running, riding a bike fast or on hills, hiking uphill or energetic dancing

 Activities that improve strength, balance and flexibility

(to be done on 2 days each week)

E.g. Lifting light weights, push-ups, sit-ups, step-ups, heavy gardening and stretching.

Find hobbies that get you moving

If you tend to engage in hobbies that don’t require you to move very much, look for new hobbies that will get you moving, such as gardening, walking, weight-lifting or dancing.

Avoid long periods of inactivity

Set a timer to go off at specific times throughout the day to prompt you to do ten (or more) minutes of physical activity. Any activity is better than none. You can include a variety of light, moderate and vigorous activities. E.g. a brisk walk, sit-ups, weight-lifting, gardening or housework. You can use tins of baked beans, or similar objects, for weight-lifting.

Don’t be a couch potato

Rather than spending your evenings sitting on the sofa without moving much, why not try a few gentle exercises, such as leg raises, while watching your favourite TV show.

Examples of some exercises you can do from your sofa can be found on the NHS website, and you can find lots more healthy tips, advice and recipes at heartresearch.org.uk

Heart Research UK Healthy Tip – Physical activity for children and young people

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

Physical activity for children and young people while staying at home

Regular physical activity in children and young people is associated with improved learning, better mental health, healthier weight status and better cardiovascular fitness.

At a time when the population is being asked to stay at home, finding ways to keep children physically active can be challenging. Heart Research UK have some tips to help children and young people meet the recommended amount of physical activity while staying at home.

How much physical activity is recommended?

The Government recommends that children and young people aged 5 to 18 years engage in two types of physical activity every week: aerobic exercises and activities that strengthen muscles and bones. Children and young people should aim to do at least 60 minutes of physical activity daily.

Aerobic Exercises

Your heart will beat faster, you will breathe harder, you will get warmer and you can probably maintain a conversation

E.g. Brisk Walking, running, cycling, skateboarding or riding a scooter

Activities to strengthen muscles and bones

E.g. Skipping, sit-ups, press-ups, dance & games such as tug-of-war

Avoid too much time sitting in front of a screen

It is common for children and young people to spend too much time sitting in front of a screen. Why not limit this to a set amount of time each day/week and schedule in some time for getting active and away from the screen.

Make physical activity fun with

Look online for inspiration for getting kids and young people active and having some fun. Change 4 Life provide some good tips https://www.nhs.uk/change4life/activities/indoor-activities and there are also some online Physical Activity coaches who run free online sessions for kids.

Work out together

Try exercising as a family as this can be motivating for children and young people. Going for a family bike ride/walk or dancing around the house to your favourite songs can be a fun way to get moving together. You could also inspire others by posting videos of your activities on social media.

Tonight: Mark Bonnar’s Big Quiz!

Heart Research UK patron Mark Bonnar hosting online charity quiz night

Mark Bonnar, star of Guilt, Line of Duty, Shetland and smash new show Quiz, is hosting a charity quiz night on Facebook, raising money for national charity Heart Research UK.

Mark, who became a patron of the charity last year, will quiz viewers on subjects including sport, film and TV and music on Heart Research UK’s YouTube channel at 8pm on Wednesday the 6th of May.

Mark will also be taking over Heart Research UK’s Facebook page to chat live with participants and host a live Q&A after.

Heart Research UK are asking for donations if players quiz along at home, with all the money supporting the charity’s pioneering medical research into the prevention, treatment and cure of heart disease.

Mark first became involved with Heart Research UK in 2018, producing a piece of original artwork that was auctioned as part of the charity’s anonymous heART project.

Since then, he has been involved with various campaigns, including Heart Research UK’s Heart of Scotland appeal, a dedicated fundraising campaign to raise money to take on Scotland’s biggest killer – heart disease.

Mark Bonnar said: “In the uncertain times that we find ourselves in, it’s really important that we try and have a bit of fun, as well as giving something back. That’s why I’m so delighted to be hosting this quiz – I’ve dreamt up some devilish questions so you best be on top form!

“The work that Heart Research UK does is incredibly close to my heart. My father had a triple bypass over 20 years ago, and thankfully he is still going strong.

“The advances in research and surgery over the last few decades have been truly remarkable, thanks in no small part to the vital work that charities such as Heart Research UK are doing.”

Kate Bratt-Farrar, Chief Executive of Heart Research UK, said: “I’m sure we’ve all done a virtual quiz or two over the last few weeks, but Mark Bonnar’s big quiz for Heart Research UK promises to be one of the best!

“We can’t wait to see what Mark has up his sleeve for the quiz – I’ve been told there may be a few surprises but I won’t give any answers away.

“This is obviously a difficult time for everyone, and charities are no exception. We’re hoping that this will be a really enjoyable evening for everyone, which also helps us raise some much needed funds to help us take on heart disease, the nation’s single biggest killer.

“We hope to see you all there!”

Mark Bonnar’s Big Quiz for Heart Research UK kicks off at 8pm on Heart Research UK’s YouTube channel – www.youtube.com/heartresearchuk.

Participants can catch up with Mark before and after the quiz on Heart Research UK’s Facebook page – www.facebook.com/heartresearchuk.