Tag: Heart Research UK

Healthy Tip: Supercharged Sandwiches

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

Healthy Heart Tip: Supercharged Sandwiches

Thought to have been invented in 1762, sandwiches have stood the test of time and are one of the nation’s favourite lunch options.

They are quick and simple to make, can be adapted to suit any dietary preference and they can be as extravagant or as basic as you wish.

Many people shy away from sandwiches when they are trying to eat more healthily, opting for salads or lighter options instead, but the humble sandwich can be a heart-healthy option when we take the time to plan out its components.

The bread

Choose wholewheat options which contain more fibre and are higher in vitamins than their white equivalent.

Fibre is an essential part of a heart-healthy diet, so it is a great idea to select higher fibre options when choosing bread. You can always switch up the bread for wholemeal pittas, wraps or bagels to add variety. Just be sure to look for lower salt options where possible.

The filling

It is important to make sure we include a source of protein in our sandwiches. Protein helps us feel fuller for longer and will keep our energy consistent throughout the day.

Avoid processed deli meats which usually contain high levels of salt, and opt for healthier options such as roasted chicken, salmon, egg, beans, lentils, or low-fat dairy options such as lighter cheddar or cottage cheese.

The veggies

No sandwich would be complete without some vegetables! It can be tempting to skip these, but adding some colour will make sure you receive a healthy dose of vitamins and minerals and add some more all-important fibre.

Ensuring we eat some plants at every meal makes it much easier to consume our five-a-day. Great options include roasted veggies, grated carrot, cucumber, pepper, spinach, rocket and any other leafy greens.

For more tips on how to stay healthy, sign up for weekly healthy tips at:

www.heartresearch.org.uk/health-tips.

Healthy Heart Tip: Healthy Happy Holidays

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

Healthy Heart Tip: Healthy Happy Holidays

The summer school holidays are upon us here in the UK and this week’s healthy tip is all about keeping children healthy and happy over the break.

During the summer holidays normal routine is broken and without a robust plan in place, this can result in unhealthy foods and activities creeping in more than usual.

Here we give you some ideas to ensure everyone starts the new school term feeling nourished and healthy, including parents and caregivers!

Super snacking

Anybody who has looked after children will know that you usually hear “I want a snack” about 100 times a day! Add an extra snack section to your shopping list over the holidays and include healthy options such as nuts and seeds (chopped for small children), cheese, rice cakes, yoghurts, fruit, and vegetables to chop into sticks.

Children can feel hungry soon after a meal if it wasn’t nutritionally balanced so make sure you include a source of carbohydrate and protein with every meal and add some heart healthy fibre from fruits and vegetables to help keep them full.

Get active

If you’re a parent or caregiver, your usual exercise routine may be thrown out during the holidays. Thinking about activities you can do as a family to hit those movement goals is a great way to ensure everyone fits that all important exercise in over the summer.

Some ideas include joining your local family parkrun or planning in swimming days each week. Even just going out for a walk or organising a bug hunt to keep the younger children engaged will help everyone get the daily steps in.

Plan ahead

Failing to prepare, is preparing to fail. Sitting down with the calendar for the next month or so and spending some time making plans will make the summer holidays run much smoother and most likely mean everyone eats healthier and has more fun.

Planning activities and meals in advance will ensure you aren’t caught out and end up reaching for the takeaway menu. Keep it simple and follow a similar weekly structure where possible.

For more tips on how to stay healthy, sign up for weekly healthy tips at:

 www.heartresearch.org.uk/health-tips.

Healthy Heart Tip: Back to Basics

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

Healthy Heart Tip: Back to Basics

12th of July is National Simplicity Day in the UK, and in honour of the day dedicated to simple living, this healthy tip takes heart health back to the basics.

Our health, the food we eat and the exercise we do (or don’t do) are hot topics and it can feel overwhelming and far from simple.

In this week’s healthy tip, we are stripping back the noise and detailing a few easy things we can all start doing from today for a healthy heart.

Mediterranean diet

This way of eating emphasises eating lots of plant-based foods and healthy fats and can reduce your risk of cardiovascular disease.

Eat lots of fruit and vegetables, wholegrains (brown rice, wholemeal bread etc), nuts and seeds and extra virgin olive oil. Eat moderate amounts of fish (especially omega-3 rich fish like salmon) and dairy products. Eat little meat (opt for lean chicken and turkey), sweets, sugary drinks, and processed foods.

30 minutes of exercise

Exercise for 30 minutes at least five days a week. Adults should be active for 150 minutes a week and you can break this up however you like.

Start small if you need to. If you don’t currently have an exercise routine, a brisk walk for 30 minutes a day, five days a week will significantly impact your heart health for the better.

Alcohol & smoking

If you smoke, seek support and work with a professional to help you stop. There is support available so be sure to ask for help. Drinking small amounts of alcohol is unlikely to cause serious consequences alongside a healthy lifestyle, but heavy drinking is a big risk factor for cardiovascular disease.

The NHS recommends drinking no more than 14 units of alcohol a week spread over three or more days, but also state that there is no completely safe level of drinking so skip the alcohol where possible.

For more tips on how to stay healthy, sign up for weekly healthy tips at:

www.heartresearch.org.uk/health-tips.

Healthy Heart Tip: Can chocolate be healthy?

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

Healthy Heart Tip: Can chocolate be healthy?

The 7th of July marks World Chocolate Day and we are taking the opportunity to talk about one of the nation’s favourite snacks!

Many of us are fond of this creamy confectionary and there has been various health claims made over the years. In this #HealthyTip we look at chocolate and discuss how it can form part of a balanced and heart-healthy diet.

What is chocolate?

Chocolate is made with the cocoa bean which contains substances called polyphenols. These contain antioxidants that help protect against heart disease and lower cholesterol.

Cocoa beans are processed to make cocoa solids that are used in chocolate. Cocoa solids on their own contain no added sugar and contain some fibre making them heart healthy. However, most chocolate consumed contains lots of added sugar and fat which makes it not so heart healthy.

What chocolate is healthiest?

Dark chocolate is the best option as it contains more cocoa solids (which contain the heart-healthy stuff).

The higher the percentage of cocoa solids the better, so try choosing ones with 70% cocoa solids or more. Avoid milk and white chocolate as these are low in cocoa solids and high in fat and sugar.

Enjoy as part of a balanced diet

Chocolate can be enjoyed as part of a healthy, balanced diet and there is no need to feel guilty for eating it.

The key is to swap it for a healthier version (dark chocolate) and consume it in moderation as it is still high in saturated fat and calories which consumed in excess can lead to weight gain and contribute to high cholesterol and heart diseases.

For more tips on how to stay healthy, sign up for weekly healthy tips at www.heartresearch.org.uk/health-tips.

Healthy Tip: Heart Healthy BBQ

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

Healthy Heart Tip: Heart Healthy BBQ

Nothing quite says summer like the smell of a BBQ! This week’s healthy tip is all about how we can turn a regular not-so-healthy BBQ into a flavour packed heart healthy feast for the whole family to enjoy. We give you tips on how to increase the fibre and reduce the fat content of your usual BBQ spread.

Sizzling skewers

Skewers are great for BBQ’s, and you can fill them with a rainbow of vegetables to help you hit your five-a-day and add some heart-healthy fibre to your meal.

Peppers, courgette, onion, and tomatoes work well together. The key is to cut your veggies into similar size chunks and if you’re using wooden skewers make sure you soak them before grilling so they don’t burn.

Choose fish and chicken

When thinking about a BBQ, burgers and sausages usually spring to mind and while these are fine to eat in moderation, there are heart-healthier options to choose.

Try grilling salmon wrapped in foil with some lemon for an omega-3 rich lean protein source to pair with your skewers. If you still fancy sausages, choose lean chicken varieties which contain less saturated fat.

Add a jacket spud

Jacket potatoes are the perfect BBQ accompaniment as you can cook them in advance and then wrap them in foil to pop on the BBQ to warm up.

They pair perfectly with veggie skewers and salmon to create a balanced heart-healthy delicious BBQ meal to enjoy in the garden.

To help keep your heart healthy, why not try out some of our healthy recipes from our website: https://heartresearch.org.uk/heart-research-uk-recipes-2/.

Healthy Tip: Heart Health & Father’s Day

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

Healthy Heart Tip: Heart Health & Father’s Day

In the lead up to Father’s Day in the UK, we wanted to shine the spotlight on the heart health of the men reading our tips, or the men in your life.

Coronary heart disease generally affects more men than women and it’s important to be aware of this. It’s common for men to not prioritise their health until it stops them from living their life.

This Father’s Day, why not make a commitment to yourself or support a father figure in your life to take positive steps that contribute to the health of their hearts? Here are some ideas!

A heart healthy breakfast

Treat yourself or the fatherly figures in your life to a heart healthy breakfast. Instead of a greasy fry-up why not provide a breakfast full of omega-3 such as poached egg, smoked salmon and avocado on multi-seeded toast. It’s easy to make, healthy and delicious!

A healthy gift

Father’s Day usually means buying gifts which tend to be not so heart healthy, like chocolates and alcohol.

Choose a heart healthy gift option like an active day out such as paintballing, paddle boarding or even a set of cooking classes you can attend together to inspire you both to cook more from scratch.

Take up a healthy hobby together

Use Father’s Day as an opportunity to engage your dad or fatherly figure in a healthy hobby together, this could be walking, running, sailing or even climbing.

Everyone can benefit from being more active and you could buy lessons for an activity as a gift and make it something you do together long-term, which will also benefit your heart health.

For more tips on how to stay healthy, sign up for weekly healthy tips at www.heartresearch.org.uk/health-tips.

Healthy Heart Tip: Working out in the Park

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

Healthy Heart Tip: Working out in the Park

Let’s get physical! Did you know, regular physical activity can reduce your risk of cardiovascular disease by up to 35%? Many of us don’t have gym memberships or access to home gym equipment, so whilst the weather is getting nicer, this week’s tip looks at how to create an easy work out in the park.

Get walking or cycling

Find your nearest park or open green space and head on down. Skip the use of the car, bus or train and throw your trainers on and get walking or cycling to that outdoor space.

Walking or cycling is good for the environment, a great cardiovascular exercise and an excellent way to warm up before jumping into a resistance workout.

Resistance exercises

We should aim to do at least two resistance exercise sessions a week. They are designed to improve strength and endurance – this can be done through body-weight exercises or using weights.

Whilst in the park look out for objects you can use. For example, use a park bench to perform some triceps dips, high step-ups, or elevated glute bridges.

Outdoor gyms

Many outdoor spaces are now equipped with free outdoor gyms. With the cost-of-living crisis among us and most of us cutting back on spending, these free outdoor spaces are a great way to access workout equipment.

You’ll normally find a variety of cardiovascular and resistance-based equipment, such as cross trainers, stationary bikes, rowers, chest and leg press, and pull up bars.

Find your closest gym by using the following links:

The Great Outdoor Gym Company
Fresh Air Fitness
Wicksteed

For more tips on how to stay healthy, sign up for weekly healthy tips at www.heartresearch.org.uk/health-tips.

Healthy Heart Tip: Keep on top of your mental health

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

Healthy Heart Tip: Keep on top of your mental health

The 15th-21st of May is mental health awareness week in the UK. We know that each year in England, one in four people will experience some sort of mental health problem.

Long-term mental health problems can increase our risk of developing heart disease, which is one of the reasons why it is important that we look after our mental health by combating stress, maximising our ability to cope, and seeking support.

Here are some tips to keep our mental health in check:

Create balance

When we are busy and have lots of responsibilities such as work, family commitments and looking after a house we can be more susceptible to suffering from mental health conditions.

Often, in times of overwhelm, the first things to suffer are our nutrition, exercise and sleep. These three things are important for optimal mental health. Try to balance your day-to-day demands with some exercise, me-time, time to prepare meals and implement a good sleep routine.

Use your support network

If the above point sounds like too much to manage on your own, ask for help. Having someone you can talk to about your mental health can help you to better deal with any challenges you are experiencing.

People are often more than happy to offer support but may not realise you are struggling if you don’t let them know. This could be a friend, family member, or mental health professional.

Check in

Checking in with ourselves and noticing trends in our behaviour and the way we feel can help us to know when we may need to seek help or put something in place to support our mental health.

Apps such as Thought Diary or Daylio offer an easy way to track our wellbeing over time.

For more tips on how to stay healthy, sign up for weekly healthy tips at:

www.heartresearch.org.uk/health-tips.

Healthy Heart Tip: Walking for Heart Health

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

Healthy Heart Tip: Walking for Heart Health

May is National Walking Month, which encourages us to leave the car at home and find ways to incorporate more walking into our days. Walking a little each day can offer a great benefit to our overall health and wellbeing, including our heart. It is a low-impact form of exercise so most people can give it a go.

Right now is also the perfect time of year to get outside as the evenings lighten and temperatures start to warm up. Here are some ideas to help you clock up more steps this May and beyond.

Set a goal

Setting a goal and planning can really help you make walking a daily habit. A good example would be aiming to walk for twenty minutes a day, five days a week.

Plan your week every Sunday evening and schedule in your walking times to make sure they happen.

Walk with a friend

Finding a walking partner can really help you stay motivated and committed to your scheduled walks.

Another benefit of walking with a friend is you are more likely to try harder, so if you are heading out on a longer walk, walking with someone else will push you to try as hard as you can. It is also a great opportunity for catching up and checking in with a friend.

Make it fun

Get the kids involved by going on a scavenger hunt or wildlife spotting walk.

You could simply head out with the family and look out for certain colour cars, anything to add an element of fun.

For more tips on how to stay healthy, sign up for weekly healthy tips at www.heartresearch.org.uk/health-tips.

Healthy Heart Tip: Reducing Salt Intake

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

Healthy Heart Tip: Reducing Salt Intake

Consuming too much salt may raise your blood pressure, increasing your risk of developing heart diseases.

Salt is a source of sodium, which is an essential part of a healthy diet, but when we consume too much, it can have a negative impact on our cardiovascular system. Adults shouldn’t consume more than 6g of salt (2.5g of sodium) per day, but most of us consume more than that.

Here we outline some ways you can reduce and keep an eye on your intake:

Cook from scratch

Cooking from scratch for most of your meals is the best way to know what your meal contains. Shop-bought sauces, marinades, soups and ‘ready meals’ are often high in salt.

We recommend batch cooking homemade versions of the sauces and ‘ready meals’ you enjoy on a regular basis and freezing them for convenience later on. We have a recipe for a Veggie-Packed Tomato Sauce on our website.

Use herbs & spices

Fresh ingredients like lemon, wholegrain mustard, garlic and herbs like ginger, coriander, sage, parsley and basil offer so much flavour to meals when combined well.

Once you start experimenting with herbs and spices to add flavour to your meals, you will naturally find you need to add less salt.

Read food labels

When buying convenience foods always check the salt content and choose low salt options where possible. Most foods will list the salt content based on 100g, if a food has more than 1.5g of salt or 0.6g of sodium per 100g it is classed as a high salt food.

If a food item uses the traffic light system these high salt foods will be marked red, so it makes it easier to avoid them.

For more tips on how to stay healthy, sign up for our weekly healthy tips at www.heartresearch.org.uk/health-tips.

Or have a look through our cookbook filled with recipes from top chefs, celebrities and food bloggers: https://heartresearch.org.uk/heart-research-uk-cookbook/.