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Healthy Heart Tip: How to have a healthier barbecue

Heart Research UK Healthy Heart Tip, written by the Health Promotion and Education Team at Heart Research UK

Healthy Heart Tip: How to have a healthier barbecue

Enjoying the sun with your friends and family can often mean overindulging on barbecue foods that are high in salt and saturated fats.

This will increase both your blood pressure and LDL (bad) cholesterol levels, putting an increased strain on your heart and arteries.

Choosing healthier food options means that you can continue to enjoy the barbecue season without having to worry about your heart health. On average people in the UK have over 10 barbecue’s a year, this gives you plenty of time to experiment with new foods and flavours whilst still meeting your health goals.

National barbecue week is running from 27th May to 2nd June, so here are some tips to help you have a healthier barbecue.

Add fruit and vegetables

By adding fruit and vegetables to your barbeque spread, you’re increasing the amount of fibre you’re eating. This will help to lower your LDL (bad) cholesterol levels and your blood pressure, as well as helping you to reach your five a day.

You could make a vibrant mixed salad to have on the side, or add mushrooms, courgettes, tomatoes, onions and peppers to a skewer and pop it on the grill. These are simple ways you can add more vegetables to your barbecue.

For a tasty dessert, you could add fruit such as pineapple to the grill. It gives it a delicious, caramelised flavour, which is great served with fat-free frozen yoghurt.

Add wholegrains

Why not add wholegrain bread or pitta breads as options for your barbecue? These are full of fibre and great for your cholesterol and blood pressure. You could pop your breads onto the grill for a crunchier texture and to add some more flavour.

You could also mix wholegrain couscous with dried fruit, nuts, vegetables, or herbs and spices for a tasty and healthy fibre-rich side dish.

Choose a healthier protein source

Often at barbecue’s meats that are high in saturated fats are used such as beef burgers or sausages. Saturated fat increases your LDL (bad) cholesterol levels and can be detrimental to your heart health.

Choose leaner protein sources such as chicken breasts or tofu, or if you’re wanting to stick to a more traditional style barbecue then why not choose turkey burgers or chicken sausages. These contain less saturated fat and are better for your heart, however, make sure you check the food labels as some of these may be high in salt.

Why not add some fish to your barbecue? Salmon tastes great when it’s put on the grill with some lemon and it’s full of omega-3 fatty acids, which helps to keep your cholesterol levels healthy.

Choose lower salt & sugar sauces and dips.

When thinking about what sauces and dips you want to compliment your barbecue dishes, make sure you take into consideration their salt and sugar content.

Many ready-made sauces and dips have added salt and sugar so make sure you pick the reduced salt and sugar versions with green traffic light food labels. Alternatively, you could make your own using fat-free Greek or natural yoghurt mixed with herbs and spices.

Watch your portion sizes

It is easy to overindulge at a barbecue, especially if it is spread out over the course of a day or evening. Try and be mindful about how much you are eating and recognise when you’re feeling full. If you are grazing throughout the day or evening then try to eat small amounts at a time, rather than having several platefuls.

If you are having one plateful then try to have a quarter of your plate full of lean protein, another quarter of wholegrain carbohydrates and the remaining half full of veggies.

Healthy Heart Tip: Stopping Smoking

Heart Research UK Healthy Heart Tip, written by the Health Promotion and Education Team at Heart Research UK

Healthy Heart Tip: Stopping smoking

Did you know that around 6.4 million people in the UK smoke cigarettes? Smoking is a major risk factor for heart disease and one of the leading causes of death in the UK. When you inhale the harmful chemicals in cigarettes, you’re damaging your heart and blood vessels, increasing your risk of blockages in your arteries and a heart attack. It’s time to stop.

Within six hours of quitting, your heart rate and blood pressure will stabilise and within two to twelve weeks your blood will pump more efficiently through your heart and muscles. Once you reach the one-year mark, your risk of a heart attack will have halved compared to someone who smokes.

Three in four smokers wish they never picked up their first cigarette. Stopping smoking is one of the best things you can do for your health, and we offer some tips on how you can stop today:

Plan it

Set yourself a date within the next two weeks when you’re going to stop smoking. By having this in the calendar it increases your chances of quitting and makes you accountable.

Make sure you remove all your lighters, matches, ashtrays, cigarettes and any other reminders of smoking that you may have from your house. This is the out-of-sight, out-of-mind approach and should help to reduce your triggers and make it easier for you to quit.

Make a list

Write a list of all the reasons why you started smoking and then a list of all the reasons that you want to stop smoking. Compare the two, the reasons to stop will likely be longer and more impactful on your life and health than the reason you started. Keep this handy or write it on your phone, as you may want to look at it when you’re having cravings and need some motivation.

You may also find it useful to make a list of ways to distract yourself, these could be activities you enjoy doing or new things you want to try. Cooking, exercise and reading are a few examples. If you find yourself in a triggering or difficult situation, then remember you can say no and take yourself off for a walk. Although this may be hard, you’ll thank yourself later.

Change your habits

People often still smoke because they’ve formed a habit and it’s become part of their daily routine. Research has found that exercising helps to reduce the urge to smoke and can help the brain to produce anti-craving chemicals.

Taking up exercise or a new hobby is a great way that you can distract yourself from cravings and improve your fitness. Aim to meet the physical activity guidelines of at least 150 minutes of moderate-intensity physical activity a week.

Get support

Build a support network around you. Make sure that people are aware that you’re stopping smoking so they can support you through the process, or they may want to quit with you. Having support will motivate you to keep going and get you through the tough days. Use local Stop Smoking Services or chat to your GP if you need any help. Professionals are there to support you when it gets tough, so make sure you utilise their services.

Heart Research UK’s Heart of Scotland Appeal announced as Official Charity Partner of the Sprint World Orienteering Championships 2024

The Sprint World Orienteering Championships 2024 (WOC 2024), which will take place in Edinburgh from 12-16 July 2024, is delighted to announce Heart Research UK’s Heart of Scotland Appeal as the Official Charity Partner of the event.

The Heart of Scotland Appeal works towards research and community projects in Scotland aimed at reducing the number of people affected by heart diseases. Currently 48 people a day die from cardiovascular disease in Scotland.

The partnership with WOC 2024 aims to raise awareness of the risks of heart diseases amongst the orienteering community, promoting heart health through exercise. The partnership will also help raise funds and awareness for the Heart of Scotland appeal, with all money raised distributed to research projects across Scotland.

The partnership will also be looking to explore opportunities for people to fundraise and take part in the WOC Tour – the amateur races running during WOC 2024. Additionally, various social media collaborations and storytelling activities will help raise awareness of the great work the charity do, in the build up to and during the World Championships in July.

WOC2024 come and try Orienteering session involving GB athletes Mairi Eades and Kirsten Maxwell at festival square Edinburgh ahead of World Orienteering championships.

“Heart Research UK’s Heart of Scotland Appeal are delighted to be the official charity partner of the World Orienteering Championships 2024 in Edinburgh. Heart diseases are unfortunately prevalent in Scotland; however, we know that orienteering is a great form of cardiovascular exercise that works out both your heart and your mind,” said Mary Campbell, Director of Income Generation at Heart Research UK.

“Getting outside and trying orienteering, whether in the Scottish countryside or your local town or city, can really benefit both your aerobic and anaerobic fitness, both of which are key to increasing your heart’s strength, reducing your blood pressure, and resting heart rate.

“We are dedicated to doing all we can to raise awareness of the impact of heart diseases on families up and down the country. The money raised through this partnership will be spent right here in Scotland on lifesaving medical research into the prevention, treatment and cure of heart diseases.”

WOC 2024 Event Director Andy Mitchelmore said of the partnership: “Orienteering is a great form of exercise for all ages and the perfect sport for helping heart health.

“This is why we felt that a partnership with Heart Research UK’s Heart of Scotland Appeal was such a great fit with WOC 2024 and why we are delighted to have them on board as our Official Charity Partner.

“We hope we can work together to raise awareness about the work they do in Scotland and help raise funds to support their projects across Scotland. We know the orienteering community will get behind the charity and in July Edinburgh will welcome the orienteering community from around the world, whilst at the same time raising funds for this fantastic cause.”

WOC 2024 is organised by Scottish 6 Days Orienteering in conjunction with Scottish Orienteering, British Orienteering and the International Orienteering Federation, with primary event partners EventScotland, part of VisitScotland’s Events Directorate, and The City of Edinburgh Council.

To find out more about WOC 2024 and the WOC Tour visit www.woc2024.org and for Heart Research UK’s Heart of Scotland Appeal visit www.heartresearch.org.uk/heartofscotland/

Healthy Heart Tip: How to Increase Your Physical Activity Levels

Heart Research UK Healthy Heart Tip, written by the Health Promotion and Education Team at Heart Research UK

Healthy Heart Tip: How to Increase Your Physical Activity Levels

Physical activity plays a massive role in the prevention of heart diseases, but around 40% of the UK still do not meet the physical activity guidelines. Being physically active does not mean that you need to go to the gym or go running, it can simply be carrying your shopping bags or doing some gardening.

Your heart is the hardest working muscle in your body, and working it out regularly has significant health benefits, especially for your heart. Did you know that being physically inactive means that you are at a 24% higher risk of developing coronary heart disease?

Here are some tips to help you add more physical activity to your life:

Increase activity in daily life

You may find it best to start by making some small changes to your daily life that will increase your physical activity levels and help you to form healthy habits.

A few examples of what you can do include taking the stairs instead of the lift or escalators, walking instead of driving somewhere or parking your car further away than you need to, and standing when possible, such as on the bus or train.

Get involved

Physical activity comes in all different shapes and sizes, it can range from walking to gardening or even running a marathon. This means there is always something out there for you, it is finding out what you enjoy and getting involved.

It’s important that you get involved safely, at the right ability for you and not to jump the gun. This way you’ll avoid injuries and get your body used to new movements. Find activities that you enjoy doing and be creative with them. Realistically, if you don’t enjoy it, you’re not going to do it.

You don’t have to do all of your exercise in one day, spread it out over the week and make it a part of your everyday life. Gradually work your way up to 30 to 60 minutes of physical activity per day, this will help you to meet the recommendations of at least 150 minutes per week.

Take breaks when you need them and stay hydrated. If you don’t feel good one day, then rest for a day or two before getting involved again.

Get into a routine

By making physical activity part of your routine, you won’t realise that you’re doing it and it’ll become an automatic behaviour. Every bit of activity you do matters, and the more that you do, the more you and your heart benefit.

Tracking your progress could help to motivate you to reach your goals and stick to your routine. This could be the number of steps you’ve done, the number of minutes you’ve been active or reaching your daily target.

Support each other

You might find it more encouraging to join a sports club or team. This way you can make new friends and support each other to meet your goals.

Do activities with your family and friends. You could go for a walk or bike ride together and motivate each other to do this regularly.

Healthy Heart Tip: Traffic Light Food Labels

Heart Research UK Healthy Heart Tip, written by the Health Promotion and Education Team at Heart Research UK

Healthy Heart Tip: Traffic Light Food Labels

Reading food labels can be confusing, and it can be hard to know where to look, with the back-of-pack labels often feels like navigating through a maze.

Most food and drink manufacturers, as well as supermarkets in the UK, now voluntarily display front-of-pack information in a colour-coded ‘traffic light system’. Energy, fat, saturated fat, total sugars, and salt content are commonly displayed in green, amber and red on the front of many food and drink packets to help consumers make informed choices.

By being aware of the nutrient content of foods, reading food labels correctly and making healthy swaps, you can keep your heart healthy and live a little longer too.

Here are some tips to help you make the healthiest food choices possible:

Energy value

The energy value of food or drinks is measured and displayed on packets as both calories (Kcal) and kilojoules (kJ).

On average, men need to consume around 2500kcals per day and women need approximately 2000kcals. This should be taken into account when choosing your food and drink options. Lower calorie options are often healthier, but make sure you check the sugar and salt content.

If you regularly consume more calories than you burn off, then it is likely you will gain weight. Increased weight is associated with a higher risk of developing heart diseases

Go green

You should aim to choose foods that have as many areas highlighted in green as possible. Traffic light labelling can help you to make healthy informed decisions about what brand or type of food you buy.

For example, if you are selecting a pre-packed sandwich or a jar of sauce, look at which one has more green sections on the front.

Amber: proceed with caution!

If you notice that food has amber front-of-pack information, then proceed with caution. This food can still be healthy, and it is advised to opt for foods with mainly green and amber labels, but just be aware not to consume too much of it.

Make sure that you are aware of your intake. If you are buying more than one item of food for a meal and they all have amber warnings for salt, then swap one for a healthier lower-salt alternative.

Remember high levels of salt, sugars and saturated fats can all impact your heart health.

Red: STOP!

Are you regularly choosing foods that have lots of red on the labels? Be careful!

Consuming foods that are high in fat, saturated fat, sugar and salt have a negative impact on your heart and it is generally advised to avoid those with red labels.

Eating these on occasion as a treat and part of a balanced healthy diet is fine, but when they are consumed regularly, they can increase your blood pressure and bad cholesterol levels (LDL).

This puts an increased strain on your heart and heightens your risk of cardiovascular diseases.

Healthy Heart Tip: Reducing your salt consumption

Heart Research UK Healthy Heart Tip, written by the Health Promotion and Education Team at Heart Research UK

Healthy Heart Tip: Reducing your salt consumption

Consuming too much salt can lead to high blood pressure, a major risk factor for developing heart diseases. Salt is a source of sodium which is essential for a healthy body and diet. However, when we consume too much it can have a negative effect on our cardiovascular system and kidneys.

Did you know that one tablespoon of soy sauce contains almost 3g of salt? The NHS recommends no more than 6g of salt a day, this is around one level teaspoon. This includes salt that is already in our foods, plus any that’s added during or after cooking.

Here are some tips to help you reduce your salt consumption:

Reduce processed food consumption

Processed, ultra-processed foods and packaged foods are often responsible for much of the salt you eat. Eating a diet based on fresh foods, fruits and vegetables will help to reduce your salt intake and improve your heart health.

Processed foods are those that undergo any deliberate changes before being sold, for example, washing, cutting, canning, freezing or adding preservatives. Whereas ultra-processed foods, undergo extensive processing and end up looking nothing like their original state. They often have additives, artificial flavours and colours, sweeteners and preservatives added to them.

Always check your food labels when purchasing packaged foods. Green and amber on the traffic light system labels are healthier as they tend to be lower in salt. Try to avoid labels with red on them where you can.

If possible, try and make the foods from scratch, this way you know exactly what’s going into it. It may help to batch cook and freeze some of the meals for convenience.

Choose lower-salt alternatives

Try low, reduced salt or sodium versions of foods and sauces. These are often available for soy sauces, jars of sauce and stock.

If possible, buy tinned vegetables, pulses or fish in water instead of brine, this will reduce your salt consumption further.

For a food to be classified as low in salt, it needs to have 0.3g salt or less per 100g. Between 0.3g and 1.5g of salt is classed as medium salt content, whilst 1.5g salt or more per 100g is seen as high salt content.

Don’t add salt to your food

Herbs and spices such as parsley, oregano and chilli powder are a great alternative to use than salt.

You could try adding lemon, garlic and wholegrain mustard for extra flavours in your cooking too.

Experiment with your flavours and enjoy your cooking.

Healthy Heart Tip: The Importance of Sleep

Heart Research UK Healthy Heart Tip, written by the Health Promotion and Education Team at Heart Research UK

Healthy Heart Tip: Importance of sleep

Insomnia, or difficulties in sleeping, can be linked to high blood pressure and heart disease. Studies found that poor sleepers have a 39% higher risk of cardiovascular disease mortality, and seven to nine hours of sleep per night is optimal for a healthy heart.

Poor sleep can lead to unhealthy habits such as being less motivated to be physically active and making unhealthy food choices. Both can cause obesity and high blood pressure, two risk factors for heart diseases.

Here are some tips on how to get a better night’s sleep:

Reduce your screen time

For at least one hour before bed, you should avoid using electronic devices such as phones, tablets and computers.

These all give off blue light which reduces your melatonin production and prevents you from falling asleep. Instead, you could try reading a book, listening to a podcast or meditating.

Follow a routine

By following a routine, it improves your sleep hygiene. Your routine should begin with a set time to start winding down and relaxing.

Going to bed and waking up should be done at the same time every day, including weekends for optimal sleep quality.

Change your sleep environment

Many people find it easier to fall asleep if their environment is right, for most this means dark, quiet and cool.

This varies for every person, you may prefer to listen to white noise or gentle music to help you to fall asleep instead.

Diet and exercise

It is beneficial to avoid eating large meals close to bedtime with most studies recommending that you shouldn’t go to bed for three hours after your evening meal.

Drinking caffeine in the morning is unlikely to impact our sleep. However, with caffeine staying in the bloodstream for hours after consumption, you may find it beneficial to avoid drinking it after lunch. Swapping to caffeine-free alternatives might help.

Partaking in physical activity can help with sleep by increasing melatonin production. Try to avoid being too energetic for up to 90 minutes before bed as this can hinder our sleep.

Healthy Heart Tip: Hydration and heart health

Heart Research UK Healthy Heart Tip, written by the Health Promotion and Education Team at Heart Research UK

Healthy Heart Tip: Hydration and heart health

Hydration is an essential part of nutrition and can benefit or impact your heart’s ability to work effectively.

Studies have found that having adequate hydration is associated with reduced long-term risks for heart diseases.

Did you know that over 66% of the UK population doesn’t drink enough water? With Nutrition and Hydration Week coming up from 11th to 18th March, we are sharing some information on the importance of hydration and your cardiovascular system.

Importance of being hydrated

Water makes up over half (60%) of your body weight and fluids are critical for good health and heart health. Hydration is when you drink more fluids than your body loses.

Being hydrated helps your heart pump blood more easily through the blood vessels and to your muscles. This means that your muscles, including your heart, don’t have to work as hard to achieve the same results.

Risks of being dehydrated

Dehydration occurs when the body loses more water than it takes in. Fluids can be lost through sweat, urination, vomiting or diarrhoea. When these are not replaced your body may feel tired, you might feel thirsty, have a dry mouth, have dark-coloured urine and suffer from headaches.

Being dehydrated means that your heart needs to beat faster to pump your blood around the body.

This is because your blood reduces in volume and thickens which will impact your circulation, as well as increase your heart rate and blood pressure. This increases your risk of heart diseases.

Sources of hydration

On average an adult needs six to eight glasses or 1.5 to 2 litres of fluid a day. If it is a hot temperature or you carry out physical activity, you’ll need more.

Drinking water is the best way to remain hydrated however, other non-alcoholic drinks such as milk, juice and herbal teas can also hydrate you.

Food such as fruits and vegetables can also help to hydrate you, with around 20% of your body’s water intake per day coming from foods like these.

Healthy Heart Tip: Benefits of physical activity on heart health

Heart Research UK Healthy Heart Tip, written by the Health Promotion and Education Team at Heart Research UK

Healthy Heart Tip: Benefits of physical activity on heart health

Physical inactivity is one of the main risk factors for heart diseases and is associated with a 24% higher risk of coronary heart disease.

In the UK, it is recommended that adults partake in at least 150 minutes of moderate-intensity physical activity a week plus two sessions of resistance training.

Over six in 10 adults meet this guideline, if one of these is not you, then why not? Your heart is a muscle too!

This muscular organ also needs to be worked out and increasing the amount of physical activity you do is one of the best things for your heart health. In this healthy tip, we share some benefits of physical activity.

What is physical activity?

Physical activity is any form of movement produced by your muscles that uses energy. A few examples include walking, running, dancing, swimming, and gardening.

Heart health benefits

Partaking in physical activity strengthens your heart muscle and decreases your blood pressure. Regular physical activity can improve your blood sugar control and reduce your risk of developing type 2 diabetes, a major cardiovascular risk factor.

Changes in your cholesterol levels will become apparent, with your LDL (bad cholesterol) levels becoming lower and HDL (good cholesterol) levels rising.

Ultimately, physical activity is essential for a healthy heart. It strengthens your heart, reduces your chances of developing heart diseases and increases your lifespan.

Other health benefits

Physical activity benefits both your physical and mental health. If these are in good health, it is likely that your heart is too.

Partaking in regular physical activity will help you build cardiovascular endurance, muscular strength, and improve your flexibility and balance.

You may find that you have more energy after carrying out physical activity due to the rise in your endorphins, this also helps to improve your mood.

Other benefits include improvements in your sleep quality and duration, improvements in anxiety and depression as well as a reduction in the amount of stress hormones in your body.

These additional health benefits all directly or indirectly help your heart too.

Healthy Heart Tip: Dry January

Heart Research UK Healthy Heart Tip, written by the Health Promotion and Education Team at Heart Research UK

Healthy Heart Tip: Dry January

Dry January is back, challenging you to become alcohol-free for one whole month. Drinking alcohol on a regular basis can increase your risk of developing heart diseases, increase your blood pressure and cause weight gain.

Getting used to a new alcohol-free lifestyle can be hard, see our tips below to help you this January:

Changing your behaviour

Changing your behaviours can be difficult and it may be beneficial to find alternative habits to distract you when you would usually be drinking.

You might find it useful to try cooking healthy meals or go for a walk in the local park instead of having a drink. You could even take up a new hobby or sport!

Finding alternatives

Finding an alternative drink to the alcoholic one you usually have will help you to refrain from drinking.

There are many non-alcoholic options for you to try mocktails, alcohol-free beer or soft drinks are a few.

Knowing the benefits

There are a number of benefits to reducing your alcohol intake, you will be reducing your calorie intake which could help you to lose weight, lower your blood pressure and cholesterol levels, and ultimately reduce your risk of developing heart diseases.

You may also feel improvements in your sleep quality, mental health and energy levels.

Reducing your intake

It is perfectly acceptable to enjoy an alcoholic drink from time to time but by reducing your overall consumption you will be benefitting your health.

Below are some tips to help you:

Have a glass of water after every alcoholic drink
Have smaller drinks or bottled beer
Have lower-strength drinks
Have several alcohol-free days each week
Cut down with your friends and family by supporting each other.