Tag: Hearth Research Uk

Healthy Heart Tip: Check your Cheese!

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

Healthy Heart Tip: Check your Cheese

Here in the UK, the 4th of June is National Cheese Day, a day dedicated to celebrating cheese. Cheese can form part of a healthy, balance diet as it is rich in protein and calcium which are both important nutrients to get from our diet. However, cheese is also a source of saturated fat and can be high in salt.

If we consume too much it can contribute to weight gain and poor cholesterol levels which can contribute to heart diseases. In this week’s healthy tip we look at the saturated fat content of cheeses, and suggest heart healthier alternatives for you to try.

How much cheese?

Including some cheese in your diet has health benefits, but it’s worth being mindful about the amount we consume. A 30g portion of cheese provides around 7% of your daily calories.

The trouble is we can very easily eat much more than this in one sitting. It’s a good idea to weigh your portions to make sure you don’t consume too much, particularly if you are consuming full fat varieties or are trying to lose weight. Try not to consume more than three 30g portions each day.

Low fat & fat free cheeses

Choosing low fat and fat free cheese options is a great way to reduce our saturated fat consumption whilst still enjoying the flavour and benefiting from the protein and calcium cheese has to offer.

Opt for fat free cottage cheese and reduced fat soft cheeses and hard cheeses like cheddar. Quark is a great option as its high in protein and much lower in fat than other soft cheeses.

Watch out for the salt

Some cheeses such as halloumi and feta can be very high in salt. It’s fine to consume these in moderation but try to find lower salt versions if possible, some supermarkets sell them.

Try to limit your consumption of these saltier cheeses to maybe one or two times a week.

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

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

Healthy Tip: Avoiding Hidden Sugars

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

Healthy Heart Tip: Avoiding Hidden Sugars

Reducing our intake of sugar can have a beneficial impact on our heart health and reduce our risk of cardiovascular diseases. Consuming some sugar in our diet is perfectly fine, and many healthy foods such as fruit contain naturally occurring sugars.

However, it is the added sugar we need to be cautious of as this is usually what pushes our intake above healthy levels. We all understand that table sugar, soft drinks, sweets, and cakes contain high levels of added sugar and we can choose to eat these in moderation. However, many foods that we may not be aware of can contain high levels of sugar.

Yoghurt

Yoghurt is a great source of calcium and protein, but it can also be full of hidden sugars.

Opt for natural, unsweetened yogurt and avoid flavoured varieties, you can add fruit if you want to add some natural sweetness. It’s also a good idea to choose a live yoghurt, meaning it contains beneficial bacteria that our guts love, look for the word live on the packet.

Condiments & sauces

Ketchup is one of the most popular condiments worldwide. Most of us probably know it’s high in sugar, containing on average one teaspoon of sugar per one tablespoon of sauce.

However, many other shop-bought condiments and sauces we don’t think of as sweet can contain high levels of added sugar. Always check the label when shopping and consider swapping your shop-bought sauces for homemade, added sugar free versions like this veggie-packed tomato sauce.

Fruit juice

Although 100% pressed juice does contain vitamins and minerals, it’s devoid of fibre and very high in sugar.

Swap your fruit juices for eating the whole fruit which contains lots of fibre which also protects the heart. Save the fruit juice for special occasions, as you would other soft drinks, and only drink it alongside a balanced meal.

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

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

Heart Research UK Healthy tip – National Vegetarian Week

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

Vegetarian picnics

National Vegetarian Week: 10th to 16th May 2021

National Vegetarian Week runs from 10th to 16th May 2021, and what better time to try out a meat-free diet? A vegetarian diet can be a great way to add colour, texture and variety and it is also generally lower in saturated fat and higher in fibre, which is great news for your heart.  We provide tips for getting you started with a healthy vegetarian picnic.

Meat alternatives

Meat is high in protein and finding alternatives can be challenging. There are many meat substitutes available in shops and supermarkets that can add variety to your picnic.

Some meat substitutes, such as vegetarian sausage rolls and Scotch eggs are high in fat and salt and should only be eaten in small quantities. Try swapping meat and fish for protein-rich vegetarian foods in your picnic, such as tofu, beans, pulses, unsalted nuts, seeds, eggs and reduced calorie yoghurts.

Include a variety of foods

If you do not eat a wide variety of vegetarian foods, you could miss out on essential nutrients, such as iron, calcium and vitamin B12. Try to include vegetarian foods from each of the food groups shown in the Eatwell Guide in your picnic.

Link: https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/742750/Eatwell_Guide_booklet_2018v4.pdf

Find healthy picnic recipes

Look online for healthy picnic recipes that include wholegrain foods, low-fat dairy products, unsalted nuts, seeds, beans and pulses and plenty of fruit and vegetables.

You can find recipes and information about hosting a picnic at Heart Research UK’s Big Scottish Picnic webpage: https://heartresearch.org.uk/bsp/

Heart Research UK Healthy tip – Get the kids walking

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

This year, many children are not attending school due to COVID-19 and they may be missing out on getting in some valuable steps.

Regular physical activity in children and young people is associated with improved learning, better mental health, healthier weight status and better cardiovascular fitness.

Many children are not getting enough exercise and we provide some ideas for getting your kids walking more, whether they are currently attending school or not.

Not enough time to walk?

If you tend to drive your child to school because you are short of time in the mornings, you could look at your schedule to see whether getting up earlier, or moving things around in your diary, could help. If your child is not currently attending school, you could try to squeeze in a short walk at the start of the day.

Too cold and wet to walk?

If you are put off walking because the weather is too cold or damp, try wrapping up warm and making sure you/your kids are protected from the rain with waterproof clothing, umbrellas and wellies. Younger children can have fun splashing in puddles along the way.

Kids not willing to walk?

If your kids are not willing to walk, you could start by encouraging them to walk two or three times a week and increase it gradually until they are walking every day.

Try having fun during your walks by singing songs, playing games or spotting birds and insects along the way. If your kids are old enough to walk on their own, you could motivate them by asking them to count their steps using a smartwatch or smartphone and set them daily or weekly targets.

Heart Research UK Healthy tip – Stay Hydrated

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

STAY HYDRATED

Staying hydrated throughout the day is really important for keeping your heart and circulatory system healthy. Dehydration makes the heart work harder and it can cause your blood pressure to drop. Being hydrated can also help with weight loss as thirst can quite often feel the same as hunger!

During hot weather, or physical activity, we lose water through sweating and this can lead to dehydration. Guidance says we should aim to drink between 6-8 cups of fluid every day.

Have a read of some of our tips below to help you stay hydrated.

How do I know if I am dehydrated?

When you become dehydrated, you may notice symptoms such as headaches, tiredness, irritability or difficulty concentrating. The easiest way to tell if you are dehydrated is the colour of your urine. If your urine is pale and clear then you’re hydrated. However, if your urine becomes more yellow, brown or dark in colour with a strong smell, this suggests you aren’t drinking enough.

I’m struggling to keep hydrated – what can I do?

Regular drinks of water throughout the day is the best way to keep hydrated. Water is always best, but if you don’t like water, or want to mix things up, fluids such as herbal teas and sugar-free squash are also good. You should avoid having too many drinks with added sugar and caffeine in them, such as sweet tea and coffee, energy drinks or sugary pop.

Keeping hydrated out and about

If you’re going out for the day, make sure you take a drink with you. You can also get water from foods. Fruit and vegetables tend to have a high water content, especially cucumber, watermelon, tomatoes, oranges and apples.

Try snacking on these foods rather than foods with a high fat and salt content, such as crisps or salted nuts, as these can make you feel thirsty.

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