Tag: Heart Research UK

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/.

Healthy Heart Tip: Know Your Numbers, Ladies

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

Healthy Heart Tip: Know Your Numbers, Ladies

September is the launch of our #HERdisease campaign, aimed to raise awareness of the fact that 23,000 women die from coronary heart disease every year in the UK and dispel the myth that heart disease only affects men.

This week is ‘Know Your Numbers! Week’ which runs from 5-11th September and encourages everyone to take ownership of their heart health numbers. Cholesterol levels and blood pressure are two key markers to understanding your risk of heart disease.

Blood Pressure

Blood pressure is the measure of the force that your heart uses to pump blood around your body. It is measured in millimetres of mercury (mmHg) and is given as 2 figures: 1) Systolic pressure – the pressure when your heart pumps blood out, 2) Diastolic pressure – the pressure when your heart is at rest, between pumps. Systolic pressure is always shown on top, and diastolic pressure is always shown on the bottom. A simple lifestyle step like reducing your salt intake can help reduce your blood pressure.
Cholesterol

There are two main types of cholesterol, LDL, sometimes termed ‘bad’ cholesterol, and HDL, sometimes termed as ‘good cholesterol’. The reality is that we do need some of both types of cholesterol, but the incorrect balance can be harmful. When LDL cholesterol builds up in the arteries, it can contribute to plaque formation, whilst HDL cholesterol removes harmful cholesterol from the bloodstream.

Before women go through the menopause they can naturally have a higher HDL cholesterol due to the presence of oestrogen which seems to boost good cholesterol. See our previous healthy tip for ways to reduce bad cholesterol.

Get a Test

The only way to know if your blood pressure or cholesterol is high is to have it checked. Checks are quick and easy, and it could be lifesaving. Adults aged 40 years or over should aim to have their blood pressure checked at least every five years.

You can ask your GP to check your blood pressure, or you may be able to have your blood pressure checked with your local pharmacy or gym. You could also consider investing in a home blood pressure monitor to keep track of your numbers.

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: Healthy Bank Holiday

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

Healthy Heart Tip: Healthy Bank Holiday

Breakfast

  • Always start the day with a good breakfast as this sets the tone for the day and encourages you to choose healthy options at other mealtimes. Consuming a breakfast rich in protein will help keep you fuller for longer and a portion of wholegrain carbohydrate will give you the energy you need to power your morning. Why not try scrambled egg and avocado on wholegrain toast or fresh fruit with low-fat yoghurt and low-sugar granola?

Choose healthier drinks

  • Consuming too much alcohol can have a negative impact on your heart, but the good news is there are so many healthier and delicious, alcohol-free drinks available nowadays. A simple soda water with fresh lemon is delightful, or you could try a gut-loving kombucha or simply choose alcohol free versions of the alcoholic beverages you usually consume. These drinks generally contain fewer calories than normal soft drinks and alcoholic tipples and won’t leave you with a fuzzy head the following day.

Drop the guilt

  • Bank holidays are usually a time when families and friends meet up to enjoy some quality time together. Often this includes an abundance of less healthy food and drink options to tempt us. Avoid over-indulging, by giving yourself permission to enjoy a moderate amount of food and drinks that are higher in sugar, salt, fat or alcohol, and enjoy it without feeling guilty. If you are planning a BBQ this weekend, you might want to check out our Healthy Tip on BBQs.

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: Sandwich Month

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

Healthy Heart Tip: Sandwich Month

August is officially sandwich month! The first sandwich became popular in the 18th and 19th centuries and has been a staple part of our diets ever since.

Whether you’re grabbing an egg sandwich for breakfast or a turkey BLT at lunch, sandwiches are convenient, quick, and easy. Here we share some ideas to make your sandwiches healthier.

Choose nutritious wholegrains

Your basic sandwich is generally made with bread, on a roll or in a wrap. If you’re going to choose one of these items, boost the nutrition of your sandwich by choosing whole grains. Whole grains are a more nutrient-dense, less processed, and healthier option compared to refined grains (like white bread).

Healthy filling

Add a healthy sandwich meat or other lean protein. Freshly-cooked lean meats such as roasted turkey or chicken breast, canned salmon or tuna, or for vegetarian options; eggs, nut butter, tofu, smashed cooked beans and reduced-fat cheese are good healthy options. Additionally try using low-fat butter or a vegetable spread if you normally use full-fat butter.

Add in some colour

An easy way to make any sandwich or wrap a bit healthier is by adding vegetables as they can add a whole host of benefits to your meal. Veggies add nutrients, freshness, and flavour. Any mix of roasted veggies, fresh tomatoes, fresh greens (the darker, the better), sliced red onion, sliced cucumbers, and sliced peppers are all good choices.

Give these healthy sandwich tips a try and get creative!

Serve with a piece of fruit and a high-protein snack as a side, and you’ll score a lot of nutrition and satisfaction all at once.

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: Healthy Habits for Summer Holidays

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

Healthy Heart Tip: Healthy Habits for Summer Holidays

The summer holidays can be a stressful time for many families. Whilst they are a lovely opportunity to enjoy the summer together as a family, parents and carers can find it hard to juggle having the children at home with work, household and general life commitments. Naturally, during busy periods one of the first things to be pushed aside is healthy eating and taking time for ourselves to recoup and recharge.

We’ve put together some tips to help you get through the summer holidays and keep providing nourishing meals for the family – without going crazy:

Consider an early start

  • If you have older children who sleep well, you could try getting up an hour before they rise. This gives you an hour of calm before the hustle and bustle of the day begins, you can use this time to get on top of the household chores, get ahead of the day’s work commitments, do some meditation to set you up for the day or just have your breakfast in peace! Of course, this means going to bed an hour earlier to make sure you are getting enough sleep (seven to nine hours per night is ideal).

Meal plan

  • If you don’t already meal plan, now is the time to start. Having a comprehensive meal plan over the summer holidays will really take the stress out of eating well. We recommend planning for every single meal, including snacks, and have the plan pinned on the fridge for all to see. To make it easier still, use the same meal plan for every week of the holidays, as long as you have varied meals throughout the week, there’s no reason why you can’t eat the same and it makes shopping easier, as it’s the same list each week.

Write a diary/plan

  • Writing a diary or a day planner the night before each day can really help lessen those feelings of overwhelm we can experience when life is busy. It can also help calm and quieten your mind before going to sleep. You could group things into ‘urgent’ – those things that are priority and can’t wait and ‘can wait’ – those things you want to get done at some point, but if they don’t happen tomorrow that’s ok.

Above all, remember to not take on too much, and try to let the small things go as children can be demanding and take up lots of our energy.

There is plenty of information available online about free and local things to do during the holidays, so be sure to have a look and get out and about in nature everyday where possible.

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: World Breastfeeding Week

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

Healthy Heart Tip: World Breastfeeding Week

Research has shown that women who have breastfed at some time in their lives are less likely to develop heart disease or stroke, compared to women who haven’t breastfed at all. World Breastfeeding Week is celebrated every year across the world from 1st-7th August and aims to raise awareness about breastfeeding and its many advantages.

Here we explore some of them:

Any length of time is amazing!

Exclusive breastfeeding is recommended until six months, but any length of time a baby is breastfed is a health benefit for Mum and baby. There is a lot of evidence to show how beneficial it is to breastfeed your baby, especially in the early weeks.

Health benefits

Breast milk contains everything baby needs for the first six months of their life, in all the right proportions. Breast milk is easily digestible, absorbed and loaded with antibodies. Breastfeeding is recommended by the World Health Organisation for up to two years, and beyond, because the benefits are so vast!

Getting the hang of it

Feeding your baby can feel quite overwhelming at first – whether you are breastfeeding, bottle feeding with infant formula or a combination of both. We know it can take time to get the hang of breastfeeding. If you have any feeding worries or concerns, the best thing to do is speak to your midwife or health visitor for support.

The benefits of breastfeeding are so numerous, and it’s the best start you can give your baby, if you want to and you’re able. Plus, we can’t discount the big benefits for Mum, for health reasons and convenience.

However, no matter what choice you make – you got this!

Other useful resources:

https://www.laleche.org.uk/

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/.

Healthy Tip: Staying Hydrated This Summer

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

Healthy Heart Tip: Staying Hydrated This Summer

Staying hydrated is important for keeping your heart and circulatory system healthy. Thirst often feels similar to hunger, so drinking plenty of fluid can prevent over-eating and weight-gain. We have some tips to help you stay hydrated:

  • Am I dehydrated?

Symptoms of dehydration include headaches, tiredness, irritability and difficulty concentrating. If your urine is pale and clear then you are hydrated. If your urine is more yellow, brown or dark in colour with a strong smell, you are probably not drinking enough.

  • How much should I drink?

Aim to drink six to eight cups or glasses of fluid every day. You may need to drink more during hot weather, or if you are doing a lot of physical activity.

  • What should I drink?

Water is best, but if you don’t like water, you could try herbal teas or sugar-free squash. Coffee and tea also count, but try to cut out any added sugar.

You can get water from fruit and vegetables, such as cucumber, watermelon, tomatoes, oranges and apples. Avoid drinking too much alcohol as it causes you to urinate more, which can lead to dehydration.

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: Healthier Picnics

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

Healthy Heart Tip: Healthier Picnics

Picnics are always a winner in the summer months (when the weather allows!). They are the perfect way to socialise with friends and family while spending more time outdoors, which is good for us all. July marks National Picnic Month and here we share some top tips for creating heathier picnics this summer – goodbye squashed sandwiches and crushed crisps!

Get a Cool Bag

  • A healthy, nutrition packed picnic must be kept cool for optimal enjoyment. If there was ever a time to invest in a cool bag/box it is now. When you don’t have to worry about what will stay fresh in the warm weather, the sky really is the limit in terms of what you can pack. Think fresh salads, juicy fruits & protein packed yoghurts.

Prep in Advance

  • Homemade is always best and taking some time the day before your scheduled picnic to whip up something yummy can take your picnic to the next level. We love easy to grab things like these heart healthy cheese and courgette muffins which go down well with both adults and children.

Pop it on a Skewer

  • Skewers make everything more picnic friendly and just about any meal can be adapted to fit on a skewer. Try adding cooked meats, halloumi or feta cheese, cherry tomatoes, peppers, and olives or making a rainbow fruit skewer using lots of different colour fruits.

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 Tips: It’s National Simplicity Day

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

Healthy Heart Tip: National Simplicity Day

What could a little simplicity bring to your life? Simplicity means something a little different for each person and finding the right balance for your life will always be the best path forward.

Tuesday 12th July was National Simplicity Day, an event inspired by the life and work of American philosopher Henry David Thoreau. Here, we explore a few ways to bring more simplicity to your everyday life.

Acknowledge Positive Emotions

Keep in mind that joy can be found in the little things. This could be a scent that reminds you of home, your favourite song on the radio, your morning coffee, or a telephone call with a friend. In these moments, aim to be fully present and be aware of any emotions you feel.

Enjoy Regular Movement

We know that physical activity makes you feel good. So, to feel better, think about what type of exercise you like to do, stick to it, and make it part of your routine! Even a simple walk can boost your mood.

Be Present

It can be easy for our minds to focus on the future, especially when doing tasks we may not particularly enjoy. Yet we know that being present can benefit our minds, increase happiness and reduce feelings of overwhelm.

So next time you are doing your daily chores, aim to direct your mind towards the task at hand and be aware of any changes in how you feel as a result.


There are many more ways you can simplify your living, hopefully this has given you food for thought.

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/.