Tag: make a plan

A Budget Healthy Christmas

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

Healthy Heart Tip: A Budget Healthy Christmas

Are you feeling the pinch as we head into the festive season? If you answered yes, you are not alone. According to data from the Office of National Statistics, food and non-alcoholic drink prices are increasing at the fastest pace since 1980, and prices have risen by 14.6% over the year leading to September 2022.

With the increase in prices, it can feel more difficult to maintain a heart healthy diet. Here we share some tips for budget friendly and healthy eating this Christmas.

Make a plan

It’s easy to get caught up in the festive fever and buy more food and drink than needed. Lots of us are guilty of panic buying in the days leading up to Christmas out of fear we may not have enough to feed everyone, which leads to lots of waste.

The key here is to make a detailed plan in advance and stick to it.

You could even start buying a few non-perishable items now, to spread the cost over the coming weeks.

Skip the turkey

“But it won’t feel like Christmas without a turkey!” We hear you, but bear with us. Turkeys can be very expensive and the truth is they are fairly comparable to chicken in terms of nutrients and taste.

Why not skip the turkey this year and opt for a chicken (I bet nobody will even notice!) or try a plant-based Christmas showstopper such as a whole roasted cauliflower or nut roast, both of which will save you a few pounds.

Ask guests to bring a dish

If you are hosting Christmas dinner this year, don’t be afraid to ask those attending to chip in and bring a dish with them. Not only will it help spread the cost around, but it will also mean a less stressful day for you, only having to focus on a few dishes.

Many starters, desserts and cheeseboards are easy to transport and don’t require hearing, so get some help with these. If you aren’t hosting but are attending as a guest, reach out now and ask what dish you can bring.

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: Stopping smoking

Approximately 6.9 million people over the age of 18 are smokers. Smoking harms almost all organs in the body, including your heart and blood vessels, increasing your risk of having a heart attack.

Quitting smoking can be extremely difficult, but it is an important step in reducing your risk of heart disease. We provide some tips to help you stop smoking:. 

Decide when to stop and make a plan

The sooner you decide to quit smoking, the better. Choose a date within the next two weeks. If you leave it too long, you will give yourself time to change your mind.

Identify triggers that make you want to smoke and work out how you will overcome them in advance. For example, if you usually smoke during your break at work, plan to go for a walk instead. 

Notify friends and family of your intention to stop smoking and ask for their support.

Manage your cravings

Cigarette cravings are intense urges to smoke and they can last for 5 minutes.

Quitting smoking requires a huge amount of willpower. When you get a craving, try to distract yourself for 5-10 minutes until it passes. You could try planning a healthy dinner or plan a route for a cycle ride or a walk.

Once the craving has passed, you can give yourself a pat on the back.

Get support

Getting support to stop smoking can increase your chances of success. You could try contacting your local Stop Smoking Services or chatting to your GP.

You could also seek advice from a friend or family member who has successfully stopped smoking, or from someone who is also trying to quit.

Perhaps consider using a stop smoking aid, such as nicotine patches, gums, lozenges or nasal sprays to help stop the cravings.

As well as reducing your risk of developing serious diseases, such as cancer and heart disease, quitting smoking can also help to improve your mental wellbeing.

Why not reduce your risk by choosing a date to quit smoking today?

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/