Tag: Heart Research UK

Healthy Heart Tip: Organise your Kitchen for Success

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

Healthy Heart Tip: Organise your Kitchen for Success

It probably won’t come as a shock to hear that a tidy, clean, and well-organised kitchen can make healthy eating easier. Taking the time to practically declutter and organise your kitchen and making a conscious effort to keep it tidy and clean, can make mealtimes run much smoother.

When things are in order it encourages us to choose healthier foods rather than ordering takeaways or reaching for quick, unhealthy options. Organising your kitchen can be a daunting job, especially if you’ve neglected it for some time.

Not to worry, here we share some ideas to get you started:

Clean out the fridge

Start by emptying and cleaning out your fridge. Discard any old condiments you’ve got that aren’t used and reorganise everything into sections that promote healthy choices.

Such as, keeping your fruit and snackable veggies like tomatoes, cucumber and carrots at the front of your fridge so you can easily see them and reach for them when you’re after a snack.

Empty the cabinets

Empty all your kitchen cabinets, throw away anything which is out of date and donate any unopened food that you’ve had for more than six months (and don’t anticipate yourself eating in the next few weeks) to a local food bank.

Clean out the cabinets and organise everything when putting it back in, making sure the things you use most often are easily reachable. Using small containers to keep things like herbs and spices together can help keep things tidy.

Unwanted or unneeded items

Lots of us end up with random utensils and kitchen gadgets that we never actually use. These take up space and make it harder for us to easily find the things we need and use regularly. Gather all your kitchen utensils together in one place and sort out any that aren’t needed.

Similarly, if there are items that are broken or not fit for purpose, plan to replace them – using a frying pan that constantly sticks makes us less likely to opt for a quick, healthy stir-fry, for example.

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

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

Or have a look through our Healthy Heart cookbook filled with recipes from top chefs, celebrities and food bloggers:

https://heartresearch.org.uk/heart-research-uk-cookbook/.

Healthy Tip: Kindness for Heart Health

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

Healthy Heart Tip: Kindness for Heart Health

The 13th of November is World Kindness Day, an international day formed in 1998 to promote kindness throughout the world.

The idea alone is fantastic, as the more kindness we can get into our lives the better, but did you know that kindness can have a physiological impact on your body and contribute to a healthy heart?

The love hormone

When we witness acts of kindness or do something kind ourselves, we produce a hormone called oxytocin, which is often referred to as the ‘love hormone’.

Oxytocin causes the release of a chemical that dilates our blood vessels and lowers blood pressure. High blood pressure is a risk factor for heart disease, therefore regularly producing oxytocin can have a protective effect on our heart.

Stress

Some studies have shown that those who are consistently kind have 23% less cortisol (the stress hormone) than those who are not.

Long-term high levels of cortisol can negatively impact our cholesterol levels and blood pressure. Therefore, engaging in regular acts of kindness may help keep our stress hormones at bay and protect our heart.

Contagiousness

Kindness is contagious and both those who do the kind act and those who witness it can benefit. When we witness a kind act, we experience a boost in mood and some people even report higher energy, this makes us much more likely to commit a kind act ourselves.

Furthermore, when you carry out an act of kindness, you indirectly have a positive impact on the heart health of those who are observing, as they too receive a surge of the cardioprotective ‘love hormone’, oxytocin.

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

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

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

Britain’s best known female street artist and LUAP join anonymous art auction for charity

Harry Styles, Rihanna and Adele all have one – and now you have the chance to snap up one of Bambi’s works for yourself. The London street artist is joining several other famous artists in this year’s ‘anonymous heART project’.

Bambi’s identity remains a closely guarded secret and her contemporary art is loved by many and can be spotted across London. She first came up on the art scene in 2010, when her tag appeared by a stencil portrait of Amy Winehouse in a doorway in Camden.

Now you can buy one of her works for yourself, possibly for a bargain price!

The artist, who often uses social commentary in her art, will take part in Heart Research UK’s annual ‘anonymous heART project’, where artworks created on A5 postcards are auctioned off with all money raised going to the charity.

How is it anonymous? Though the list of artists will be available to all bidders, the artist of each individual piece will be kept anonymous, only being revealed once the auction is over.

This year, Bambi joins Heart Research UK patrons Paul Insect and Robert Smith, as well as Ralph Steadman and LUAP in providing pieces of art.

The artist known as LUAP is famous for his paintings and photographs of a giant pink bear. The bear suit follows him to remote locations across the world where he photographs himself in the suit, tackling themes like the climate crisis, mental health and isolation.

Heart disease is something that has been prevalent in LUAP’s family.

LUAP said: “My Grandad was in his late 40’s when he had his first heart attack and retired by his 50’s due to having had several more.

“My Mum’s partner died at 43 with a heart attack whilst riding his bike – this was a huge shock as he was very fit and active so came as a total surprise.

“Home is where the heart is, and that’s where my connection to the disease starts as I am sure it is with many other families. The heart is a symbol of life and of love, and I would do all I can do to help with that.”

The project is entering its fifth year, which will see hundreds of anonymous artworks go under eBay’s virtual hammer and has so far raised over £200,000 for the charity’s pioneering research.

Kate Bratt-Farrar, Chief Executive at Heart Research UK, said: “Everyone at Heart Research UK is so thrilled to be back with the anonymous heART project for the fifth year in a row. We can’t wait for the auction to open and for people to be able to start bidding.

“As always, we’re incredibly grateful to all the artists who have contributed and sent us such amazing pieces, and we’d like to send a special thank you to our patrons Robert Smith and Paul Insect for their continued support.

“This project really is both a fun and vital part of our fundraising, with all the money raised being invested in the prevention, treatment and cure of heart disease.”

Law firm Walker Morris is back as sponsors for the project, after successful partnerships in 2018 and 2021. This year’s auction will be live on eBay from the 4th – 13th November and you can bid on your favourite piece here:

https://heartresearch.org.uk/heart-auction

Healthy Tip: Cholesterol – Don’t Let it Scare you

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

Healthy Heart Tip: Cholesterol – Don’t Let it Scare you

Cholesterol is a fatty substance found in our blood. There are two main types, LDL, sometimes termed ‘bad cholesterol’, and HDL, sometimes termed ‘good cholesterol’. 

We need some of both types to be healthy, but an incorrect balance can be harmful. Being told we have high cholesterol can be scary and leave us worried.

This Halloween we encourage you to become informed and take positive action to restore a healthy cholesterol balance, and to reduce the fear that goes hand in hand with a diagnosis:

Increase fibre intake

Fibre is a type of carbohydrate that comes from plants, and research tells us that those people who have more fibre in their diet have lower cholesterol.

Aim to eat fibre from a variety of different sources such as fruits, vegetables, wholegrain, nuts, seeds and pulses (lentils and beans).

Pumpkins are a great source of fibre, when you are carving your pumpkins this week why not use the flesh to make a fibre-rich pumpkin soup.

Exercise more

We should be aiming for at least 150 minutes of exercise per week.

Aerobic exercise such as running or cycling can help increase the levels of ‘good cholesterol’ in our blood.

Aiming for 30 minutes moderate physical activity, five times per week will help restore a healthy cholesterol balance, among many other health benefits.

Limit alcohol consumption

Alcohol can raise the levels of cholesterol in our blood. Cutting back on how much we consume can improve the health of our liver, meaning we can better remove bad cholesterol from our blood.

The good news is there are many alcohol-free alternatives available in the supermarkets and in pubs nowadays.

It is recommended that we limit our alcohol consumption to 14 units per week (about six pints of average strength beer or about five 250ml glasses of wine).

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

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

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

Healthy Tip: Stop Smoking

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

Healthy Heart Tip: Stop Smoking

In the UK around 5.5 million adults smoke. Although rates of smoking have decreased in recent years, the number of people who smoke remains high. Smoking harms almost all organs in the body and it is the leading cause of preventable deaths in England. It can damage your blood vessels and heart, which increases your risk of having a heart attack.

Quitting smoking can be very difficult, but it is an important step for reducing your risk of heart disease. Here we provide some tips for stopping smoking.

List your reasons for stopping

  • An effective and simple thing you can do to stay on track is to write a list of the reasons why you wish to quit smoking. Think about what it would mean for you to stop smoking, how would your life change and who would be proudest of you. Keep the list with you at all times, or write it on your phone, whenever you feel the urge to smoke, you can read this list and it should inspire you to keep going.

Make a plan

  • As soon as you stop smoking, your risk of heart disease will reduce so the sooner you decide to quit the better. Try to choose a date within the next two weeks and start making preparations. Identify the triggers that make you feel like smoking and work out how to deal with them in advance. For example, if you hang around with other people who smoke, you could plan to spend more time with non-smokers or do smoke-free activities with friends who are smokers. If you usually smoke during your break at work, plan to go for a walk instead.

Get support

  • Both from professionals and family. Dealing with cigarette withdrawal can be tough and it can lead to you feeling emotional and upset. Before quitting, speak to close friends and relatives and let them know your plan; ask them to try their best to support and encourage you along the way and be extra patient with you if you’re snappy or more moody than usual. There is a lot of professional support available for people who want to stop smoking, you could contact your local Stop Smoking Services or chat to your GP. If you know someone who is also trying to quit smoking, you could offer to support each other and hold each other accountable.

If you are a smoker, quitting is most likely the single biggest thing you can do to improve your health and reduce your risk of heart disease. Make this October the month you finally do it and your future self will thank you.

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

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

Or have a look through our Healthy Heart cookbook filled with recipes from top chefs, celebrities and food bloggers:

https://heartresearch.org.uk/heart-research-uk-cookbook/.

Healthy Tip: Exercise & Menstruation

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

Healthy Heart Tip: Exercise and Menstruation

In the UK there are 15 million women of menstrual age. The average woman will menstruate around 500 times throughout her lifetime. We know that exercising can improve our cardiovascular health, but should you exercise during your period, and is it beneficial?

We cover some FAQs here:

Can exercise reduce menstrual cramps?

More research is needed in this area to give us a definite answer on how exercise can reduce period pain. Given the overall health benefits of exercise, and the relatively low risk of side effects reported in the general population, women may consider using exercise, either alone or in conjunction with other modalities to manage menstrual pain.

Do my iron levels change during my period?

Iron is important in making red blood cells, which carry oxygen around the body. Exercise can lower the iron levels in your blood, especially if you exercise at a high intensity or for long periods of time. Heavy menstrual bleeding can make you more susceptible to iron deficiency anaemia.

In order to keep exercising, and maintain normal iron levels during your period, we recommend you look to consume iron rich foods (red meat, beans, nuts, dried fruit, fortified breakfast cereals) during menstruation.

Can over-exercising cause irregular or missed periods?

If you are over-training, and you’re burning far more calories than you are consuming, this can cause either irregular or missed periods. A regular period is a sign of good health. If you experience irregular or missed periods this can cause other serious health conditions, and therefore you are advised to speak to a nurse or doctor.

Exercise has many health benefits, and researchers have not been able to find any differences during the menstrual cycle in a woman’s ability to exercise. Consequently, it’s important to continue aiming to achieve 150 minutes of physical activity per week, even during your period.

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

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

Or have a look through our Healthy Heart cookbook filled with recipes from top chefs, celebrities and food bloggers:

https://heartresearch.org.uk/heart-research-uk-cookbook/.

Healthy Heart Tip: Nutrition and Menopause

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

Healthy Heart Tip: Nutrition and Menopause

The menopause is a natural time in a woman’s life usually occurring between the ages of 45-55 and can last a few months to several years. During this time changes in hormone levels result in the stopping of menstruation. Women may also experience a variety of other symptoms such as weight gain, hot flushes, night sweats and poor concentration. Here we outline some nutrition and lifestyle ideas to support you during this phase of life.

Prioritise calcium rich foods

  • Loss of calcium from the bones is accelerated during menopause, due to the reduction in the hormone oestrogen. Calcium is a mineral associated with healthy bones and teeth. Aim to eat two to three portions of calcium rich foods daily to support your bones and protect against osteoporosis. Examples include low-fat milk and yoghurt, fortified plant-based milks, cheese, kale and small fish (including the bones).

Spend time outdoors

  • Vitamin D is also important for bone health. Getting outside in sunlight for 20 minutes daily between the months of April and October will provide you with lots of vitamin D. If you don’t spend very much time outdoors and are rarely exposed to the sun, speak to your GP about a supplement.

Consume heart-healthy fats

  • Your risk of cardiovascular disease increases as a result of the menopause, again due to lower levels of oestrogen. Support your cardiovascular system by consuming heart-healthy fats from unsalted nuts and seeds, olive oil, avocado and oily fish such as salmon, sardines, mackerel and trout.

The menopause can be an emotional time for some women, as changes in hormones can result in mood changes. Remember to be kind to yourself and get plenty of rest. Doing relaxing activities like walking in nature can be helpful to ease stress.

Try to maintain the recommended 150 minutes of physical activity per week by doing something you enjoy such as swimming, cycling or dancing.

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

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

Or have a look through our Healthy Heart cookbook filled with recipes from top chefs, celebrities and food bloggers:

https://heartresearch.org.uk/heart-research-uk-cookbook/.

Healthy Tip: Mental Wellbeing for Women

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

Healthy Heart Tip: Mental Wellbeing for Women

In the UK around one in five women have a common mental health problem, such as depression or anxiety. 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.

These are a few things you can do to keep your mental wellbeing in check and reduce the risk of developing heart disease:

Reducing stress at work

  • Evidence suggests that young women with stressful jobs could be at higher risk of heart disease, so why not do a few stretches to get your blood circulating. Getting the heart beating by using the stairs or walking part of the way to and from work will help you stretch your legs and refresh your thoughts. It is not uncommon to feel overwhelmed at work especially when we have lots to do. Try taking 10 minutes at the beginning of your day to plan the tasks you will complete, and focus only on those tasks.

Cut down on alcohol

  • Alcohol acts as a depressant and can have a negative impact on your mental health as well increasing your risk of heart disease. Try cutting down on alcohol by swapping to drinks with a lower alcohol content or having a 0% alcohol beer or cider. By picking a healthier drink you can still get all the benefits of socialising with friends at the local pub but without the negatives of alcohol.

Get some alone time

  • Not spending any time alone is one of the main factors affecting women’s mental health and wellbeing. It can be so important for you to find this time so you can let down your guard, relieve any tension and problem solve without any interruptions. Setting up a routine to wake up an hour before the rest of your home is a great idea. If this isn’t possible try going on a daily walk by yourself. You will get exercise and the alone time you need to reflect.

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

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

Or have a look through our Healthy Heart cookbook filled with recipes from top chefs, celebrities and food bloggers:

https://heartresearch.org.uk/heart-research-uk-cookbook/.

Healthy Heart Tip: Sleep

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

Healthy Heart Tip: Sleep

Poor sleep can negatively impact our heart health, along with many other areas of our physical and mental wellbeing. Prioritising your seven to nine hours shut eye every day is one of the best things you can do to support your overall health.

During sleep, our body gets to work helping us to recover both mentally and physically, which helps us feel energised, alert, and ready for the day. Sleep isn’t something to overlook, so here are some tips for helping to improve your sleep:

Limit Caffeine

Who doesn’t love a morning cuppa? Whilst a small amount of caffeine early in the day is unlikely to impact our sleep, caffeine can stay in our blood stream for many hours after consumption. This can negatively impact the quality of our sleep and ability to fall asleep. So, say no to caffeine after lunch!

Turn off the Screens

Melatonin is our sleepy hormone, and we need to allow our body to produce lots of it to ensure a good night’s sleep.

Bright lights in our environment can reduce the production of melatonin, specifically the blue light from computer screens, tablets, and mobile phones. Try switching off screens an hour before sleep time and read a book or have a bath instead.

Spend time Outdoors

Research shows that simply being inside during the day, rather than spending time outdoors, reduces our melatonin production at night by 50%!

Grab your trainers and hit the pavement for a walk or run outdoors for at least 20 minutes every day.

Create a Routine

Humans are creatures of habit, and we thrive on routine. Creating a bedtime ritual can help signal to our bodies that it’s time for sleep.

Try to choose low stimulation activities like reading, listening to music, or even having a cup of (caffeine free!) tea such as camomile.

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

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

Or have a look through our Healthy Heart cookbook filled with recipes from top chefs, celebrities and food bloggers:

https://heartresearch.org.uk/heart-research-uk-cookbook/.

Healthy Heart Tip: Positive Thinking

Positive Thinking Day fell on Tuesday the 13th of September. This day is meant for one thing: to put everything aside and concentrate on all things positive in life (even if we’re a day late! – Ed.).

Positive thinking has many benefits, including keeping your heart healthy by reducing stress. Here we explore ways to ensure you see the bright side and keep a positive attitud e…

Start your day with a positive thought

How do you start your day? Each day tends to continue as it starts i.e., if you get off on the wrong foot, you are likely going to experience more negative things throughout the day.

So, why not try to start the day with positivity to ensure you get started on the right foot? Be proactive and choose the thoughts and messages you want to embed in your mind.

Get outdoors

Ever noticed you feel better once you have been outside?

Nature always gives us positive energy. Spending some time outside will increase your energy, boost your mood and help you work efficiently. If going out isn’t an option, you can always surround your workplace or home with plants.

Always be grateful

If you express gratitude as a consistent part of your life; it forces you to acknowledge all the great things which happen.

The quickest way to turn a negative mindset to a positive one is to practice gratitude. Gratitude can be expressed in writing or verbally, for all of the great things you have in your life.

Positive Thinking Day serves as a reminder that something as simple as having a positive outlook towards life can make us significantly happier.

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

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

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