Tag: Heart Research 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.

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.

Heart Research UK: Healthy Heart Tips

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

Physical activity for adults while staying at home

At a time when gyms are closed and 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 reduced risk of chronic conditions, such as cardiovascular disease, obesity and type 2 diabetes as well as improving mental health.

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 while staying 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.

It is also recommended that adults engage in strengthening activities on two days each week, such as lifting weights or press ups. If you are not yet in the habit of 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 probably maintain a conversation

E.g. Brisk Walking 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 or football

Replace your daily commute with physical activity

If you are working at home, you may be saving time that would normally be spent on commuting to and from work. Why not put this time to good use by scheduling in some physical activity. For example, you could go for a brisk walk, jog or cycle outdoors or walk briskly around the house, including going up and down flights of stairs.

Find a range of exercises you can do inside your home

Find exercises that you can do in short bursts of ten minutes or more, at regular intervals throughout the day. For example, you could try some gentle weight-lifting, using cans of baked beans. The NHS provide tips for exercising without gym equipment on their Website

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: Healthy Eating at Home

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

Healthy Eating at Home

At a time when we are spending more time at home, shopping for food less frequently and no longer eating out, our usual eating habits may be disrupted.

Good nutrition is essential for good health and it is important that we do not develop less healthy eating habits during this time. Heart Research UK have some tips to help you eat more healthily at home.

  •  Establish a routine and plan your meals

Try to establish a normal routine by sticking to set meal times. This can help you to manage hunger and prevent snacking on less healthy foods. Plan healthy meals for the week in advance and make a shopping list. Planning your meals should help you to eat more healthily as well as reducing food waste.

You may find it useful to use the Eatwell Guide when planning healthy meals: https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/528193/Eatwell_guide_colour.pdf

  • Avoid snacking on less healthy food

If you are making regular trips to the kitchen and snacking on less healthy food because you are bored, try stocking up on healthy snacks, such as fruit & veg, nuts, seeds, rice cakes, yoghurt). When we see junk food, such as chocolate, biscuits or crisps, it can be tempting to eat it, so you could try hiding the junk food away and making healthier snacks more visible. You can also try waiting until you are hungry before visiting the kitchen.

  •  Are you eating enough?

At-risk groups who have been advised to stay at home are likely to have a greater risk of malnutrition. Malnutrition is a serious condition where people do not get enough nutrients from their diet. This is more common in older people and it can increase the risk of infection as well as delaying recovery.

Some tips for avoiding malnutrition include:

  •  Eat a good source of protein every day (e.g. fish, meat, eggs, nuts, beans, tofu)
  • Consume 2 or 3 portions of dairy every day (e.g. milk, cheese, yoghurt or dairy alternatives such as soya milk)
  • Include starchy foods at every meal (e.g. bread, potatoes, rice, pasta, cereals)
  • Eat a minimum of five portions of fruit and veg every day
  • If you eat fish, aim for two portions a week and try to include oily fish, such as salmon, mackerel, sardines or herring
  • Drink 6 to 8 cups/glasses of fluid every day

Healthy cooking with children

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

Healthy cooking with children

Getting children involved in cooking from an early age can help them to develop the skills they need to plan and cook healthy meals throughout their lives as well as overcoming picky-eating.

With most children being schooled at home during the Coronavirus pandemic, now could be a good opportunity to teach them some healthy cooking skills. With fast food outlet closures, it may also be a great time to get your child to ditch the junk food and start enjoying some nutritious home-cooked meals.

Below are some tips for involving kids in cooking some simple and healthy meals at home. It is important that children are supervised by an adult, particularly when using sharp equipment or heat.

Meal planning

Try to involve the kids in planning meals by looking through the cupboards, fridge and freezer together to plan a healthy main course and a dessert. Use recipe books or find recipes online to get some inspiration. Encourage your child to include a good source of protein (e.g. eggs, fish, lean meat, lentils, beans or yoghurt), plenty of fruit and vegetables and a portion of carbohydrate (e.g. rice, pasta, bread or potatoes).

Develop your child’s technical skills in the kitchen

Younger children can safely learn how to use basic equipment in the kitchen, such as stirring food in a bowl with a wooden spoon or pouring ingredients into a bowl. Older children can be supervised when weighing out ingredients, breaking eggs, chopping up fruit and vegetables and using the hob/oven.

Encourage your child to taste a range of foods

Encouraging children to taste a range of different foods in a relaxed and fun environment can help overcome picky-eating. Making a simple fruit salad with your child, using fresh, frozen and/or tinned fruit can provide the opportunity for your child to taste small amounts of a wide-range of different fruits. For older children, this activity can also develop their skills in peeling and cutting fruit as well as opening tins.

You can find lots more healthy tips, advice and recipes at heartresearch.org.uk

Ric sings his heart out to raise money for Heart Research UK

A long term supporter of national charity Heart Research UK is hosting a live Facebook concert to raise funds for the charity and help to raise the spirits of the nation.

Ric Cipriani, from Cheltenham, will be grabbing his guitar and singing his heart out from 7 – 8pm tomorrow (Wednesday 8 April), live on Facebook.

Ric first became involved with Heart Research UK six years ago, after his grandfather sadly passed away due to heart disease.

Since then, he has raised over £15,000 for the charity, running marathons, dressing us as Santa, and playing charity gigs. Ric will also be taking part in this year’s London marathon alongside his son, Daniele.

Ric had initially planned to do a number of physical gigs in the UK as well as the United states to raise funds, but this was postponed due to the ongoing Coronavirus pandemic.

So, he is taking his skills to the web and asking participants to make a donation to Heart Research UK instead.

“I love singing, and this is a great way for me to try and raise some much-needed funds for a charity that is very close to me, and also try to make some people smile in these difficult times,” said Ric.

“I have friends all over the world who will be tuning in, especially my family over in Italy who I hope will all be singing along with me.

“After my grandfather passed away, I knew I wanted to help his memory live on. I’ve also recently lost a dear friend to a heart attack, so it’s really important to me to be able to raise funds for such a vital cause.

“Because I’ve been involved with Heart Research UK for such a long time now it’s always fun to try and think of new ways to support them!”

Music fans can expect an eclectic mix of tunes, ranging from Eric Clapton and U2 to Radiohead, Fleetwood Mac and Oasis.

All the money raised will support Heart Research UK’s pioneering medical research into the prevention, treatment and cure of heart disease, the nation’s single biggest killer.

You can sign up to watch the event here – https://www.facebook.com/events/151990389473700/

Heart Research UK Healthy tip: Easy ways to get your 5-a-day!

Eating five portions of fruit and veg every day can help keep your heart healthy and reduce the risk of heart disease. As supermarket shelves are emptier than usual, Heart Research UK have some tips to help you achieve your 5-a-day during this challenging time.

What counts as a portion?

Eighty grams of fresh, frozen or tinned fruit and veg or 30g dried fruit count as one portion. For example, one fresh pear or banana, two small plums, or three heaped tablespoons of peas. Beans and pulses also count, but you should only count these once as they contain fewer nutrients compared to other fruit and veg. 150ml of fruit/vegetable juice or smoothie also counts, but you should limit these drinks to no more than one a day due to the sugars they contain.

Top up with lentils

Lentils are a versatile ingredient and a great source of fibre, which is good for heart health. Try replacing some of the meat in your bolognese sauce with a handful of lentils or try adding lentils to homemade soups.

Include tinned, frozen and dried fruit and veg in your meals

As the population is being encouraged to make fewer trips to the supermarket, you may find that you need to rely on the food in your store cupboard and freezer more than usual. Try adding dried or frozen fruit to your bowl of breakfast cereal in the morning and include a variety of frozen or tinned veg with your evening meals. Tinned fruit with yoghurt can also provide you with a healthy dessert.

Enjoy homemade soups for lunch

Homemade soups are an easy way to increase your veg intake. You can include a variety of tinned, fresh and frozen veg in soups. There are lots of healthy vegetable soup recipes available online, but here is one to get you started.

Easy-peasy pea soup.

  • 1 tbsp rapeseed oil or vegetable oil
  • 1 onion, chopped
  • 400g frozen peas, defrosted
  • 500ml vegetable stock
  • Salt and pepper
  • Fresh mint, finely chopped (optional)

Heat the oil over a medium heat and stir in the chopped onion. Gently fry the onion until soft, but not browned. Add the peas and stock, bring to the boil and simmer for 5 minutes. Puree the soup using a blender and add salt and pepper to taste. If you have fresh mint available, you can add this at the end.