Tag: Heart Research UK

Healthy Heart Tips: Cycle to Work Day

Cycle to Work Day – 6th August 2020

TODAY (Thursday 6th August is national Cycle to Work day. Whether you currently work from home or commute to work, getting out on your bike during the working day can help you to maintain a healthy weight and keep your heart healthy.

Adults should aim to do at least 150 minutes a week of moderate-intensity aerobic physical activity (e.g. brisk walking or cycling), or 75 minutes a week of vigorous-intensity aerobic physical activity (e.g. running or playing football). Adding in some cycling during the working week could get you nearer to meeting this goal. This week’s tip is all about how to start cycling to and from work, or how to incorporate cycling into your working day if you work from home.

Finding an affordable bike

If you don’t own a bike, but would like to buy one, you may be able to get some financial support from your employer through the cycle to work scheme. Speak to your employer to find out whether they offer this scheme. Alternatively, you can pick up a second-hand bike online or from a bike shop, often for a very reasonable price.

Start small

If you don’t yet feel confident or fit enough for a long bike ride, why not start small by going on some shorter bike rides with friends or family. This can increase your confidence and fitness before you tackle a longer route.

Practice your route:

It may be a good idea to practice your pre-work bike ride so you know how long it will take, ensuring you are not going to be late for work. You should allow some extra time to allow for any repairs that may be needed along the way, such as a puncture repair.

Freshening up after your pre-work cycle

Check whether your workplace provides shower facilities so you can freshen up after pedalling hard! If you can shower at work, keep toiletries, such as shower gel and shampoo at work, so you don’t have to carry them in each day.

Prepare for the worst

Carry a puncture repair kit and tools to fix your bike if needed. Try to learn how to do some basic bicycle maintenance by searching for support online. Check the weather forecast before setting off on your bike and make sure you have waterproofs if needed.

Fluid is key

To be able to perform well at work, you need to stay well hydrated. Avoid becoming dehydrated before the start of your working day by taking a bottle of water on your bike ride. Remember to refill your water bottle if you are cycling home at the end of the day.

Stay safe

To stay safe when cycling, you should always wear a helmet and have some decent lights.

You can check out some more safety tips from Cycling UK :

https://www.cyclinguk.org/article/cycling-guide/top-ten-tips-for-cycling-in-traffic

For more healthy tips, recipes and advice, please visit heartresearch.org.uk.

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

Heart Research UK Healthy Heart Tip: Eat More Fibre

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

EAT MORE FIBRE

Dietary fibre comes from the plants we eat and it is an essential part of a healthy diet. It is well known that eating fibre can prevent constipation, but did you know it can also lower your risk of heart disease, stroke, type 2 diabetes and bowel cancer? Most of us do not eat enough fibre and this may be putting our health at risk.

Check out our tips below to help you increase the amount of fibre in your diet.

Which foods are high in fibre?

Dietary fibre can only be found in foods that come from plants, such as wholegrain cereals, wholemeal bread, wholemeal pasta, brown rice, fruit, vegetables, beans, and lentils.

Checking the labels on food products will show you how much fibre they contain. A product that is “high fibre” is one that has at least 6g of fibre per 100g. White bread, white pasta, white rice and non-wholegrain cereals are lower in fibre because the fibrous part of the plant (the bran) is removed during processing.

Reasons to eat more fibre

Fibre contains the parts of plants that are not absorbed by the body. When you eat plant foods, the fibre passes through your stomach and intestines relatively intact. This adds bulk to your stools and makes them easier to pass. By increasing the amount of fibre you eat, you can lower your risk of heart disease, stroke, type 2 diabetes and bowel cancer.

Fibre also helps to lower high blood cholesterol and high blood pressure to keep your heart healthy. Including plenty of fibre in your diet can also help you to achieve or maintain a healthy weight, which is important for good heart health.

Tips to increase your fibre intake

Obtaining fibre from a variety of food sources is a great way to ensure a healthy balanced diet. It is important to make sure you are drinking enough fluid as this will help the fibre to do its job.

– For snacks choose unsalted nuts and seeds, fresh fruit, vegetable sticks or oatcakes

– Opt for potatoes with their skins on, like jacket potato or boiled new potatoes

– Aim to have at least five portions of fruit and vegetables a day. Remember, frozen, dried and tinned fruit and vegetables count
towards your 5 a day. Choose tinned fruit in natural juice rather than syrup, which is high in sugar.

– Add extra vegetables or pulses, such as beans, lentils and chickpeas to your favourite meals like curries, bolognaise, chilli, soups and
stews. You can also try adding linseeds to yoghurts, soups or juices

– For breakfast why not choose a high-fibre cereal. Look out for cereals that are labelled as “whole grain” or with “bran” or “fibre” in their name. Try to choose plain varieties with no added sugars. You could also try porridge topped with some fruit

– Some people worry that if they increase their fibre intake it will cause them to suffer from flatulence (wind). To avoid this, you should gradually increase the amount of fibre in your diet to allow your body time to adjust

– Instead of white bread, white rice and white pasta, try switching to wholemeal or granary bread, brown rice and wholemeal pasta.

For more healthy tips, please visit heartresearch.org.uk

Heart Research UK Healthy tip – Healthy lunches

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

Lunch is an important meal for providing the energy and nutrients required to get you through the afternoon. On busy days, it is easy to grab lunch on the go without thinking too much about whether it is good for you.

The key to a healthy lunch is to get a good variety of foods that will provide you with the nutrients you need to stay healthy. We have some tips for adding some heart healthy lunches to your weekly meal plan.

Plan your lunches in advance

Planning meals 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 meal plan before the start of the week and shop for the ingredients you need in advance. If possible, prepare your lunch the night before or in the morning as this can stop you from filling up on less healthy foods when you feel hungry.

Keep it simple

There are some quick and simple ways to prepare a healthy lunch without spending hours in the kitchen. Try cooking large quantities of home-made soup or stews and store single portions in the freezer. Simple meals, such as baked beans on wholemeal toast or wholemeal pita stuffed with hummus and salad are also quick and easy to prepare. On busy days, you could heat up leftovers from the night before to save time. 

Stick with wholegrain

Wholegrain foods provide a good source of fibre, which is good for your heart. Try to regularly include a portion of wholegrain food in your lunches, such as brown bread, wholemeal pita, wholemeal pasta or brown rice.

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. 

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. 

Heart Research UK Healthy Tip: Healthy picnics

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

Healthy picnics

July is National Picnic month and this is a good time to get outdoors to celebrate the warm weather and enjoy some tasty food with friends and family. An outdoor picnic can provide the perfect setting for some fun activities to get your heart pumping.

Make your picnic a healthy one by following our healthy tips:  

Choose a location for your picnic

Plan your picnic in a relaxing spot where you can include a brisk walk or some fun activities, such as a game of frisbee or rounders. Getting plenty of physical activity can help to keep your heart healthy.

Avoid too much fat, salt and sugar

A diet that includes too much salt, fat and sugar is associated with an increased risk of heart disease. Instead of taking crisps, salted nuts, sausage rolls, cakes, chocolate and sugary drinks on your picnic, choose healthier options, such as unsalted nuts, lean meat (e.g. chicken breast), fresh fruit and veg, low-fat and low-sugar yoghurts and sugar-free drinks or water. 

Switch to wholegrain

Wholegrain foods are a good source of nutrients, including fibre, which is good for your heart. Try switching from white bread to wholemeal bread for your sandwiches or wholemeal pita or wraps. Salads can include wholemeal pasta or brown rice to
increase your fibre intake.

Pack in the fruit and veg

Pack raw veg sticks, such as carrots celery, peppers, cucumber and sugar snap peas to have with healthy dips, such as low-fat hummus or tzatziki. For a healthy dessert, you could try making a fresh fruit salad or fruit skewers served with low-fat and low-sugar yoghurt.

Find healthy and delicious recipes for your picnic

There are plenty of healthy picnic recipes available online, such as the BBC Good Food Healthy Picnic Recipes:

https://www.bbcgoodfood.com/recipes/collection/healthy-picnic

Heart Research UK Healthy Tip – Portion size

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

Control your portions!

If you need to lose weight, it is important to think about the quantity of food you are eating as well as the types of food and drink you choose. Food portions tend to be larger today than they were thirty years ago and this is contributing to weight gain. Controlling your portion sizes doesn’t mean you have to go hungry. We provide you with some tips to control your portion sizes and achieve a healthy weight. 

Weigh your portions

Check food labels for recommended portion sizes and make sure you weigh out the correct amount. If you are following a recipe, weigh out the ingredients correctly and take note of how many people the recipe serves. You can adapt recipes according to the number of people you are cooking to avoid having too much food. 

You can access more information about portion sizes from the British Nutrition Foundation: https://www.nutrition.org.uk/healthyliving/find-your-
balance/portionwise.html

Eat more slowly

If you eat quickly, it is easy to overeat. By eating more slowly, you allow time for your brain to recognise when you are full. If you still feel hungry after eating a meal, don’t be tempted to reach for the snacks. Wait twenty minutes after a meal for your food to settle. If you are still hungry after that time, try eating some fruit.

Use smaller plates or bowls

If you serve meals onto a large plate or bowl, you may find that you are serving portions that are too large. Try using a smaller plate or bowl for your meals and you should still feel satisfied.

Avoid supersize portions

When buying food, avoid being tempted by offers of supersize portions or discounts for buying in bulk on less healthy food and drinks. These offers can tempt you into buying more than you need, which can lead to you eating more than you need.

Turn off the TV

Try eating your meals and snacks away from the TV as this can lead to overeating because you are not thinking about your food.

Heart Research UK Healthy Tip – Healthy waistline

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

Measure your waistline

Your waist circumference is an indicator of your risk of developing some serious health conditions, including heart disease. People who carry too much fat around their middle have a higher risk of developing heart disease, however, this risk can be reduced by losing weight. We explain how to measure your waist as well as providing tips for maintaining a healthy waistline.

What is a healthy waistline?

A healthy waistline for men is anything below 94cm (37 inches) and anything below 80cm (31.5 inches) for women. You are at a high risk if your waist circumference is 102cm (40 inches) or over for men or 88cm (34.6 inches) or over for women.
If you are a man from African Caribbean, South Asian, Chinese or Japanese origin, a healthy waist circumference is anything below 90cm (35.4 inches).

How to measure your waist circumference

Checking your waist circumference will help you to identify whether you are carrying too much fat around your middle. To measure your waist, you first need to find the bone at the top of your hip and your bottom rib. You need to wrap a tape measure around your middle at the centre of these two points. You need to relax and breathe out when the measurement is taken. Ensure the tape measure is touching your skin, but not pulled too tightly. You can repeat the measure two more times and take the average.

Maintain a healthy waistline

If your waist circumference is within the healthy range, this is great news. You should keep an eye on your waist circumference by measuring it from time to time. If your waist circumference is above the healthy range, you should try to lose weight. We gain weight when we eat more calories than we use up. By eating less and getting more physical activity, you should see your weight and your waistline reduce.

You can get help to lose weight by following the NHS 12-week weight
loss plan:

 https://www.nhs.uk/live-well/healthy-weight/start-the-nhs-weight-loss-plan/

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.