Heart Health Always Matters, But it is Essential After a Cardiac Event Engaging in a carefully structured plan, such as cardiac rehabilitation, can make all the difference. Programmes designed to focus on post-cardiac event recovery provide the tools needed to improve heart function, restore energy levels, and prevent further cardiovascular issues. This is where safe … Read more
In a fast-paced world full of new information, it can feel overwhelming when it comes to taking on board advice to manage your heart health. However, we’ve put together 5 simple things you can do on a daily basis to keep your heart healthy.
1. Eat a savoury breakfast
Eating a savoury breakfast is one of the best things you can do, not only for your heart health but also for general health, weight management and stress levels. Instead of consuming sweet, starchy foods first thing in the morning – which leads to a greater spike in your glucose levels – a savoury breakfast leads to steadier glucose levels in, a more stable mood, reduced stress levels and the ability to control cravings throughout the day. This is of course beneficial for those dealing with a heart issue, where weight and stress play a big part.
2. Walk for 30 minutes each day
Don’t underestimate the power of a simple walk. Walking is a natural, low-impact exercise that offers a plethora of benefits for your heart health. Whether you’re taking a stroll around a local park, getting off the bus early to walk the rest of the distance home, or running errands on foot, every step counts towards improving your cardiovascular well-being by reducing your blood pressure, improving cholesterol levels and more. 30 minutes is a great starting point, and if you love walking, why not join a local group?
3. Choose a snack that is healthy for your heart
Whether you’re an ‘elevenses’ person or a 3 pm snacker, aim to make quick, easy wins when it comes to what you reach for in the snack drawer. The healthiest snacks for your heart include berries (specifically strawberries, blueberries, raspberries and blackberries) which are rich in antioxidants, vitamins, and fibre, and may help reduce the risk of heart disease. A handful of nuts are also an easy way to satisfy a peckish mood; almonds, walnuts, pistachios, and other nuts are rich in healthy fats, protein, fibre, and various vitamins and minerals. Eating them in moderation has been linked to good heart health.
4. Take 5 minutes… to breathe
The effects of yoga and meditation on your health are well documented, with some of the notable benefits being reducing stress levels and blood pressure. However, these activities are not everyone’s cup of tea. Did you know that you can improve your heart health by doing something that you do thousands of times a day naturally? Conscious breathing exercises or breathwork can gently work the heart while improving circulation, reducing blood pressure and providing mental clarity. Try taking slow, measured breaths from the diaphragm or counting the number of seconds it takes to slowly and deeply inhale and exhale. Read more about breathing exercises here.
5. Schedule social time
In an increasingly interconnected world, it seems contradictory that loneliness has become an epidemic affecting millions of lives. Social psychologist John Cacioppo from the University of Chicago has conducted research into the effects of loneliness, which is linked with the hardening of the arteries, high blood pressure and an increased risk of heart disease as a result. Make time to speak to friends and family, or look for opportunities to engage with the community beyond these social spheres, in places such as libraries and social clubs and activities. A 10-minute phone call or a quick spin around the neighbourhood with a friend can make all the difference.
A nourishing diet is the cornerstone to overall good health, and this is especially true for people looking to improve their heart health. By adding heart-healthy foods to your plate, you can significantly reduce the risk of cardiovascular diseases and promote good heart function. So take note of these nutrient-rich foods that are beneficial for your health, and put a healthy heart, better living and longevity back on the menu!
Fatty Fish
Fatty fish such as salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids. These essential fats have been shown to lower triglyceride levels which help to reduce inflammation and blood pressure. Aim for at least two servings of fatty fish per week to reap these fantastic cardiovascular benefits. For more information and inspiration, check out a BHF article.
Leafy Green Vegetables
Leafy green vegetables like spinach, kale, and Swiss chard are rich in antioxidants, vitamins, and minerals. They are also low in calories and high in dietary fibre, which helps maintain healthy cholesterol levels. The abundance of nutrients in leafy greens supports heart health by reducing blood pressure and preventing the buildup of plaque in arteries. Aim for two to three portions per day for the best results.
Berries
Berries such as blueberries, strawberries, and raspberries are packed with heart-friendly compounds like antioxidants. These powerful nutrients have been linked to a reduced risk of heart disease by improving blood pressure, dilating blood vessels, and reducing inflammation. Add a handful of berries to your breakfast cereal or enjoy them as a refreshing snack.
Whole Grains
Whole grains such as oats, quinoa, brown rice, and whole wheat are rich in fibre, vitamins, and minerals. The high fibre content helps lower bad cholesterol levels, thereby reducing the risk of heart disease. Incorporate whole grains into your diet by choosing whole-grain bread, pasta, and cereals over refined options.
Nuts and Seeds
Nuts and seeds like almonds, walnuts, chia seeds, and flaxseeds are heart-healthy powerhouses. They are excellent sources of unsaturated fats, fibre, and plant sterols, which can help lower bad cholesterol levels. A handful of nuts or a sprinkle of seeds can be a nutritious addition to your salads, yoghurt, or smoothies – just opt for unsalted nuts and steer clear of sugar-packed so-called ‘energy’ bars.
Avocados
Avocados are a nutrient-dense fruit that provides heart-healthy monounsaturated fats. These fats help lower LDL (bad) cholesterol while raising HDL (good) cholesterol levels. Additionally, avocados are rich in potassium, which supports healthy blood pressure levels. Spread avocado on toast or add it to salads for a delicious and nutritious boost.
Olive Oil
It is now well-known that olive oil is a staple in Mediterranean cuisine and a fantastic substitute for saturated fats like butter. The monounsaturated fats in olive oil have been associated with a reduced risk of heart disease by improving cholesterol levels and reducing inflammation. Use extra virgin olive oil in your cooking or drizzle it over salads for its heart-protective benefits.
We hope that you enjoyed learning more about these heart-boosting foods and enjoy adding them to your meals and recipes. Remember, along with a balanced diet, maintaining an active lifestyle and making healthy lifestyle choices are key components in optimizing heart health.
In Cardiac Lauren there is a community chat WhatsApp group where members share their diet needs with each other. Some members have found that changing what they eat has helped with cardiac or other medical conditions, for example, their atrial fibrillation is more controlled or their inflammatory markers are reduced. This means each person can find out more and see if these changes could help them alongside guidance from their GP, Pharmacist or Nutritionist.
What is AF? AF (or Afib) is a common type of irregular heart rhythm. AF is a medical abbreviation which means ‘atrial fibrillation’. This term refers to the atria (the two upper chambers of the heart which receive blood from your veins and push this blood into your ventricles). It also refers to fibrillation, meaning to quiver or contract spontaneously.
AF occurs when the atria experience chaotic electrical signals, causing them to ‘quiver’ rather than contract in a coordinated manner. This irregular and rapid electrical activity can disrupt the normal heart rhythm and lead to a variety of symptoms and potential health issues.
What are the symptoms of atrial fibrillation?
AF is associated with a range of symptoms, but not everyone with AF presents noticeable symptoms. Some people may have ‘silent’ AF, where the condition is detected during routine medical checkups – in other words, they do not experience the overt symptoms of atrial fibrillation. Other people may display typical symptoms simultaneously, such as heart palpitations and tiredness.
When symptoms of atrial fibrillation are present, they can vary in severity. The following are the most common symptoms of Afib:
1. Palpitations
The most common symptom of atrial fibrillation is heart palpitations. Atrial ‘flutter’ symptoms are a fluttering sensation or irregular, or rapid, beating of the heart. A heartbeat of more than 100 beats per minute is considered rapid – you can check your own heart rate by feeling your neck or wrist and counting the beats per minute.
Heart palpitations can last for a few seconds up until a few minutes. Some people describe this as a ‘quivering’ of the heart. Others may describe the sensation as twitching, fluttering, or spasming in the chest.
2. Fatigue
An AF heart condition can cause persistent tiredness or a lack of energy. This is due to the heart’s inefficient pumping of blood, which hinders the oxygen and nutrient rich blood which is distributed around the body. This can cause tiredness, sluggishness and fatigue.
3. Shortness of Breath
Some individuals with AF may feel breathless, especially during physical activity or exertion. This is because the heart works harder to meet the body’s demand for oxygen. An elevated heart rate can lead to an increased respiratory rate, making you feel like you’re out of breath.
4. Chest Pain or Discomfort
Chest pain, pressure, or discomfort may occur in people with AF, although it is less common than in other heart conditions like angina. If someone is experiencing anxiety or stress due to atrial fibrillation, this may manifest as chest discomfort or a feeling of tightness.
5. Dizziness or Lightheadedness
Afib can lead to a drop in blood pressure and reduced blood flow to the brain, resulting in dizziness or a feeling of lightheadedness. The severity of dizziness in AF can vary from person to person.
When should I be worried about an irregular heartbeat?
Everyone experiences a fluttering sensation in their hearts at some point during their lives; this ‘skipping a beat’ feeling can be brought on by a number of emotions, including excitement or nervousness.
However, you should go and see your doctor if you are experiencing frequent, rapid palpitations that last for a prolonged period of time. Remember, a rapid heartbeat is more than 100 beats per minute, and you can measure this at home by feeling your wrist or neck. You should also schedule an appointment if you experience chest pain or breathlessness. Your doctor can run some tests to see whether these palpitations are harmless or a sign of an underlying condition.
How is atrial fibrillation diagnosed?
If your doctor suspects you have atrial fibrillation, they will conduct a few tests to determine this. First, a pulse test is carried out, where your heartbeats will be measured within a time frame. A pulse of more than 100 beats per minute is an indication of atrial fibrillation.
The next step in diagnosis is an electrocardiogram (ECG), which measures the electrical activity of the heart and can detect an irregular pulse.
Finally, blood tests may be conducted to check for underlying conditions that could be causing or contributing to AF, such as thyroid problems or electrolyte imbalances.
Atrial fibrillation treatments
Treatment for atrial fibrillation depends on a person’s age, overall health, type of AF and underlying causes. The first step of treatment will be to determine any underlying causes for an AF heart condition. For example, if you have an overactive thyroid gland (hyperthyroidism), treating it may also cure atrial fibrillation.
If no underlying causes of atrial fibrillation can be found, treatment options can include the following:
1. Rate Control
The primary goal of rate control is to slow down the excessively fast and irregular heart rate associated with atrial fibrillation. A normal resting heart rate of fewer than 90 beats per minute can be achieved using drugs for atrial fibrillation. These include beta-blockers or calcium channel blockers.
2. Rhythm Control
Rhythm control aims to restore and maintain a normal heart rhythm. This can be achieved through various methods. The first is an electrical cardioversion, which delivers an electric shock to the heart to reset its rhythm to normal.
Catheter ablation can also control an irregular pulse. Ablation is a procedure which involves using catheters (thin tubes) to create scar tissue in the heart. This can help break up the electrical signals that cause rapid, irregular heartbeats.
Finally, antiarrhythmic medications are drugs which help maintain a normal heart rhythm and prevent AF recurrences.
3. Anticoagulation (Blood-Thinning) Therapy
Atrial fibrillation is associated with an increased risk factor for heart attack or stroke, due to the risk of blood clots in the atria. Typical drugs for atrial fibrillation are blood thinners, which may be prescribed to reduce the risk of stroke by preventing blood clot formation. The choice of blood thinner depends on individual risk factors and preferences.
4. Lifestyle Changes
Living with atrial fibrillation requires some lifestyle changes to help manage the condition. These include managing underlying health conditions, such as high blood pressure and diabetes; achieving and maintaining a healthy weight; and regular physical activity (which is possible and actively encouraged, bearing in mind some precautions).
5. Implantable Devices
Some individuals with an AF heart condition may benefit from implantable devices like pacemakers or implantable cardioverter-defibrillators (ICDs) to help control heart rhythm or manage complications.
My heartbeats are not constantly irregular – what does this mean?
If your irregular, rapid heartbeat seems to ‘come and go’, you may have what is known as paroxysmal atrial fibrillation (medically abbreviated as ‘paf’). In paf, abnormal heart rhythms occur intermittently and spontaneously but then return to normal rhythm on their own, usually within a few days. These episodes can last for a few seconds, minutes, hours, or even days, but usually cease on their own.
Paroxysmal atrial fibrillation can occur as a result of the same triggers as atrial fibrillation; namely poor diet, smoking, caffeine, alcohol and stress. As we have mentioned before, both forms of atrial fibrillation can also be caused by underlying health conditions, such as thyroid problems, that should be identified before starting any treatment.
What does af mean for my lifestyle?
When you first get diagnosed with Afib, it is important to take time to understand your condition and not to rush into any drastic life changes immediately. Make sure to read any resources given to you by your doctor, and go to your appointment with questions you have thought about in advance.
Once you have understood exactly what atrial fibrillation is, your doctor will speak to you about treatment options. However, outside of medical intervention through treatment, there are lifestyle changes that you should consider making that will help reduce your symptoms and the health implications of the condition.
Make sure to consult your doctor before making the following lifestyle changes:
1. Move towards a heart healthy diet
A heart-healthy diet can help control weight and blood pressure, which are important for managing AFib. Consider a diet rich in fruits, vegetables, whole grains, lean protein, and low in saturated fats, cholesterol, and sodium. Read our 15 Easy Food Swaps article for ideas.
2. Maintain a healthy weight
Being overweight or obese can increase the risk of atrial fibrillation and worsen its effects. Losing excess weight through a combination of diet and exercise can help.
3. Limit alcohol and caffeine
Excessive alcohol and caffeine consumption can trigger atrial fibrillation episodes in some people. Reducing or eliminating these substances from your diet may be beneficial.
4. Quit Smoking
Smoking is a significant risk factor for heart disease and can trigger and exacerbate AFib. Quitting smoking is one of the most important steps you can take for heart health.
5. Exercise
Regular physical activity can help improve overall cardiovascular health. Cardiac Lauren is the perfect programme for people suffering from AF. Lauren will explain the importance of a 15-minute warm-up and 10-minute cool-down to help prevent further irregular heart rates and participants find they are able to cope with a full exercise session when they incorporate these elements. Please note that if you are using smartwatches and heart rate monitors to monitor yourself during an exercise session, be aware that they are not great at picking up your heart rate. They often ‘guess’ the rate as the atria are contracting at different times. Watch this short video explaining more HERE.
6. Manage Stress
High stress levels can trigger atrial fibrillation or make it worse. Practices such as relaxation techniques, yoga, meditation, or deep breathing exercises can help manage stress.
7. Stay Hydrated
Dehydration can trigger AFib episodes, so it’s essential to stay well-hydrated, but avoid excessive fluid intake.
Living with atrial fibrillation also means attending regular appointments with your healthcare practitioner, to check in, discuss symptoms and ensure that you are on the most effective treatment plan. It may also involve taking daily medications as directed by your doctor.
How long can you live with an irregular heartbeat?
AFib itself does not necessarily reduce life expectancy on its own. However, AFib is often associated with an increased risk of certain complications, such as stroke, heart failure, and other cardiovascular problems. If AFib is well-managed and a person receives appropriate treatment and makes lifestyle changes to control risk factors, their life expectancy may not be significantly affected.
Again, it is important to note that following the treatment and recommendations from your doctor is extremely important; this will ensure a minimal impact on your life expectancy. Although atrial fibrillation has been linked to a reduced life expectancy due to risks of stroke and heart failure, many people with atrial fibrillation also live normal lives.
When it comes to taking care of our heart health, it can be easy to dismiss medical advice if we are younger in age; consider ourselves fit; or have no family history of heart disease. Indeed, it is often accepted that those at risk of heart issues are older or overweight individuals. But to what extent is this true?
Cardiovascular disease is one of the leading causes of death, taking an estimated 17.9 million lives each year (World Health Organization). Heart and circulatory diseases also cause a quarter of all deaths in the UK. These statistics – and indeed a person’s heart health – are affected by a huge range of factors in which awareness is crucial. Although a person may not show any symptoms of poor heart health, the decisions they make now, combined with an awareness of heart-related risks, can reduce the likelihood of developing a future heart issue.
This article will outline why being knowledgeable and taking care of your heart health is important for everyone – regardless of age, weight and genes.
Prevent not treat
Many people learn how to properly take care of their heart health after a heart event – an experience which has already caused a large amount of physical and emotional stress and upheaval.
Everyone should know how to reduce their chances of developing a heart issue throughout their lifetime and doing this starts with education on how to lead a healthy lifestyle. Generally speaking, this may look like a diet low in saturated and trans fat, as well as sugar, alcohol and other ‘junk food’. We should eat plenty of fruit and vegetables; engage in regular physical activity; and find ways to alleviate stress in our lives.
Stay healthy long-term
In a similar vein, if we form healthy habits when we are young, they are more likely to stick in the future (when we are more at risk of heart issues). For example, recent research suggests that post-menopausal women have a higher risk of heart disease. Find out more here.
Although healthy habits look different to everyone, they could be as simple as taking the stairs over the lift; drinking 8 glasses of water a day; starting each meal with a vegetable starter; or prioritising adequate sleep. Not only will this have a positive impact on your future health, but you’ll also feel healthier and more energised in the present.
Be able to identify warning signs – in yourself or someone else
Being knowledgeable about heart health also means that you are able to spot warning signs in yourself or others.
A tight or uncomfortable chest, as well as pain in the arms, jaw and back; or feeling sick, sweaty and light-headed can all be signs of poor heart health or a heart attack. Even if we ourselves are not at risk, passing on information or informed advice to someone who is can save a life.
Know your own risk
Being curious about your own risk of cardiovascular disease can make you analyse your own lifestyle and in particular, your genetic disposition to developing a heart issue.
Your doctor may occasionally ask you if anyone in your family has a history of heart disease, and it is important to make your doctor aware if anyone has. Different inherited heart conditions require different treatments which may involve medication, implantable cardioverter defibrillators (ICDs) and lifestyle changes.
Where do I start?
The best place to start becoming aware of heart health is to check your family history and ask your doctor to analyse your risk at your next appointment.
We then recommend looking at the British Heart Foundation Heart Matters magazine herewhich is an expertly informed hub of information, research and advice.
Overall, when it comes to protecting our heart health, knowledge is power and being aware of the risks can save lives and upheaval in the future. Cardiac rehabilitation is all about prevention as well as rehabilitation so the Cardiac Lauren programme is perfect for everyone. We hope that this article has been beneficial and will enable you to take care of your heart health today and in future years to come.
Stress is an all-too-common companion to the average person in this day and age, with a faster-paced world being the culprit behind our rising cortisol levels. While humans need some cortisol – or stress – to ensure that they are productive and keep ‘moving forward’, excessive stress can be damaging to our health, in all areas from headaches, digestive problems, muscle pain and your heart health.
While we need to understand what triggers our own personal stress and find long-term strategies for managing it, it is beneficial to know how to stop unexpected stress in its tracks. Here, we can use short-term relief to prevent a ‘snowball’ effect of stress – i.e. the problem compounding as more stress is added.
Here are 9 strategies for the immediate reduction of stress.
1. Recognize that you are stressed
It may be surprising that many people do not realise that they are stressed. Despite the body communicating its stress – such as muscle tension, cramping and aching – many people either ignore or don’t notice these symptoms, or pass them off as something else. Identify stress by pausing for a moment and observing the body; do you have muscle aches or a headache? Is your breathing shallow – a sign that you are not calm and relaxed – and do you feel irritable, tense or overwhelmed?
The first step is to identify stress, and possibly what has triggered it so that we can open-mindedly apply the following reduction techniques.
For more information about the symptoms of stress, see the webpage here by the organisation Mind.
2. Slow your breathing
Slowing your breathing can help reduce stress by activating the body’s relaxation response and promoting a sense of calm. Here’s how it works:
When you slow your breathing, it helps to balance your nervous system and decrease your heart rate and blood pressure, which are often elevated during times of stress. It also leads to increased oxygenation, which also has a soothing effect on the body.
Try this technique – Counting 4-6 seconds, take a deep breath in and imagine that you are filling up a balloon slowly. Once you’ve sucked up all the air, gently release it, (again counting between 4-6 seconds) unless all the air is emptied out into the bottom of your lungs. Repeat for a few minutes and notice how you feel.
3. Have a laugh
Laughing reduces stress by triggering the release of endorphins, which are “feel-good” hormones that promote pleasure and relieve pain. It also activates the relaxation response, reducing the production of stress hormones like cortisol and adrenaline.
So lighten up a little and look for an opportunity to be silly or playful with someone, or perhaps watch your favourite goofy TV programme or a funny video.
4. Tune in to the senses
Animals are much better at using their senses than humans, but it can help to pause and tune in with our surrounding stimulus. This activity promotes grounding and relaxation. Keep your eyes open and focus on something you can see. ‘See’ or contemplate it for a moment, and then close your eyes and focus on one thing you can hear. Keeping your eyes closed, go through the remaining senses of touch, smell and taste, to help bring you into the present moment.
Equally, try to make it a habit in your daily life to engage more with your senses. For example, consciously smell and taste the ingredients you are using to cook dinner or listen to the sound of cups clinking in a coffee shop.
5. Hug someone
We should be giving more bear hugs! Human contact is an automatic stress reliever and it actually releases oxytocin, also called “the bonding hormone,”. By giving someone a warm embrace, not only will you feel instantly better, but the person you’re hugging will do too.
Also, the physical contact involved in hugging can have a positive impact on your immune system. Studies suggest that hugging can stimulate the production of white blood cells, which help protect the body against infections and diseases.
6. Progressive muscle relaxation
Progressive muscle relaxation (PMR) is a relaxation technique that involves systematically tensing and then relaxing different muscle groups in the body. Here’s how it typically works:
Find a quiet and comfortable environment where you can relax without distractions.
Start with a deep breath in and exhale slowly to begin the relaxation process.
2. Begin by focusing on a specific muscle group, such as your face (you may wish to start at the ‘top’ of the body and work your way down). Tense the muscles in that group as tightly as possible for a few seconds, then release the tension and let the muscles relax completely.
3. Pay attention to the sensations of relaxation and the contrast between tension and relaxation in the muscle group you just worked on.
4. Move on to the next muscle group, gradually working your way through different parts of the body, such as the arms, shoulders, chest, abdomen, legs, and so on.
5. Continue the cycle of tensing and relaxing each muscle group until you have gone through the entire body, for example, if you started with the face you may end with your feet. Observe the difference in your body after this exercise, and you should feel noticeably less stressed.
There are a range of relaxation videos available in Cardiac Lauren that you can participate in.
7. Listen to music.
Music has a unique link to our emotions and releases endorphins – the feelings of pleasure we also get from exercise – in the brain. The first thing music does is trigger a relaxation response in your body. It’s like a gentle lullaby for your nervous system. Soothing music is the best for stress relief. As you listen to slow-tempo melodies and soothing rhythms, your heart rate slows down, your blood pressure eases, and your tense muscles start to loosen their grip. Give it a go!
8. Move
Many people shut down when they are stressed and it can be hard to pull themselves out of this state.
Movement is an immense help here, as even a quick burst of activity releases endorphins, distracts from stressful thoughts and triggers and boosts your mood and self-confidence.
Why not go for a brisk walk, dance to music, lift some heavy objects around the house or simply take time to stretch all of your limbs and muscles.
9. Talk about yourself in the third person
Our last stress relief tip may sound a little peculiar, but thinking in the third person (“Joan is going to have a nice cup of tea after this”) is like stepping back and observing a situation from a bird’s-eye view. It can reduce feelings of being overwhelmed and help a person gain perspective on a situation.
It can also be useful to try what is known as ‘self-soothing’ too – i.e. using your internal voice to calm, support and soothe yourself during stressful times. This is something that our parents did during our childhood, which helps to regulate our nervous system and calm us down. In this way, self-soothing and positive self-talk can be very effective.
Committing to making stress relief a habit
Although all of these tips may help with stress in the short term, plan to build stress relief tools into your everyday routine. For example, look at your day-to-day life and try to identify when you feel stress – even low-level stress, such as commuting. Once you have identified the stress triggers, commit to using techniques to try to reduce stress at these times. It may be taking 5 minutes to do deep breathing on the bus. It may be setting time aside to make a healthy dinner when you get home from work, and making a conscious effort to use all of your senses in the process.
Eventually, your stress reduction techniques will become a habit and you can prevent the likelihood of stress occurring in the future.
Try out these techniques the next time you feel stressed and build up a toolkit of the ones that help you the most. Remember that stress is a natural response, and although it can be overwhelming, you do have the power to control it.
Mocktails are the new cocktails! Find your favourite Mocktail recipe here.
Summer is here and that calls for socialising, be it at weddings, holidays or a simple BBQ in the garden. However, as we all know, socialising also goes hand-in-hand with a tipple or two, and it can often feel instinctual to reach for a cool beer or spritzer on a warm summer’s day…
However, if you are taking control of your heart health, you may want to limit your intake of alcohol. While moderate alcohol consumption has been associated with certain health benefits, it is crucial to recognise that the risks associated with alcohol consumption outweigh the potential advantages.
Alcohol can raise a person’s blood pressure, lead to weight gain and interfere with medications prescribed for heart-related conditions. While some studies have linked a reduction of heart disease to moderate consumption of alcohol, this does not apply to conditions such as stroke and vascular dementia and alcohol is linked to some types of cancer. You can read more about this on the British Heart Foundation website here.
It is, therefore, a good idea to avoid alcohol, or if you do drink, ensure that you do not exceed 14 units a week (about seven small 175ml glasses of average 12% strength wine). While you can switch over from alcohol to sugar-free soft drinks, kombucha or sparkling water with fruit, homemade mocktails are delicious and feel more indulgent at events such as garden parties.
Remember to stay hydrated if you are having alcohol especially if you are planning on joining in with one of the Cardiac Lauren exercise classes!
So, get out your cocktail shaker and enjoy these 5 homemade mocktail recipes, to be enjoyed in moderation.
NB: Monk Fruit sweeteners
In order to keep these refreshing mocktail recipes lower in calories, we suggest using monk fruit sweeteners instead of sugar or syrups. Monk fruit sweetener, also known as monk fruit extract, is a natural sweetener derived from the monk fruit, a small melon-like fruit native to southern China. One of the main advantages of monk fruit sweetener is that it provides a sweet taste without the calories or impact on blood sugar levels. It can be a suitable alternative for those who need or prefer to limit their sugar consumption.
It is important to note, however, that monk fruit is much sweeter in taste than sugar, and therefore smaller quantities are needed.
Feel free to adjust the sweetness or tartness of these recipes to suit your taste preferences.
1. Virgin Mojito
Ingredients:
6-8 fresh mint leaves
1 lime, cut into wedges
1 teaspoon of monk fruit sweetener
Soda water
Crushed ice
Recipe:
In a glass, muddle the mint leaves and lime wedges to release their flavours.
Add the monk fruit sweetener and crushed ice to the glass.
Top it off with soda water and stir gently.
Garnish with a sprig of mint and a lime wedge.
Serve and enjoy!
2. Strawberry Lemonade Spritzer
Ingredients:
1 cup fresh strawberries, hulled and sliced
1/4 cup fresh lemon juice
1 teaspoon of monk fruit sweetener
Sparkling water
Ice cubes
Recipe:
In a blender, puree the strawberries, lemon juice, and monk fruit sweetener until smooth.
Fill a glass with ice cubes and pour the strawberry mixture over the ice.
Top it off with sparkling water and stir gently.
Garnish with a strawberry slice or lemon wheel.
Serve and enjoy!
3. Pineapple Coconut Mocktail:
Ingredients:
1 cup pineapple juice
1/2 cup coconut water
2 tablespoons of lime juice
1 teaspoon of monk fruit sweetener
Pineapple wedge for garnish
Ice cubes
Instructions:
In a shaker, combine pineapple juice, coconut water, lime juice, and monk fruit sweetener (if desired).
Shake well to mix the ingredients.
Fill a glass with ice cubes and strain the mixture into the glass.
Garnish with a pineapple wedge.
Serve and enjoy!
4. Cucumber Mint Refresher:
Ingredients:
1/2 cucumber, sliced
8-10 fresh mint leaves
1 tablespoon of lime juice
1 teaspoon of monk fruit sweetener
Soda water
Ice cubes
Recipe:
In a blender, puree the cucumber slices, mint leaves, lime juice, and monk fruit sweetener until smooth.
Fill a glass with ice cubes and pour the cucumber mint mixture over the ice.
Top it off with soda water and stir gently.
Garnish with a cucumber slice and a sprig of mint.
Serve and enjoy!
5. Watermelon Basil Cooler:
Ingredients:
2 cups of watermelon, cubed
4-5 fresh basil leaves
1 tablespoon of lime juice
1 teaspoon of monk fruit sweetener
Soda water
Ice cubes
Recipe:
In a blender, blend the watermelon, basil leaves, lime juice, and monk fruit sweetener until well combined.
Fill a glass with ice cubes and pour the watermelon-basil mixture over the ice.
Top it off with soda water and stir gently.
Garnish with a basil leaf or a small watermelon wedge.
Serve and enjoy!
So there you have it: 5 alcohol-free cocktails to keep you cool and refreshed this summer. Remember that unless you have been instructed by your doctor, it is fine to occasionally indulge in alcohol… but for now, cheers to these tasty, non-alcoholic ‘tipples’!
