Improve Your Heart Health with Padel & Expert Tips | Heart Research UK Midlands

Heart Research UK Midlands are the protagonists of the month of April in our 12 Months, 12 Causes initiative, and we wanted to let you know more about the charity and the positive impact they had on the local community and the cardiovascular medical research.

We spoke to John Lloyd, Midlands Regional Development Manager and his colleagues Lauren Hewitt, Health Promotion Support Officer, and Elinor Fowler, Research Information Officer about the importance of maintaining a healthy lifestyle and how you can make a positive difference to your heart health today.  

Q: John, could you tell us a bit about yourself and your role at Heart Research UK Midlands? Perhaps you could also share some background information about the charity, its mission, vision, and some of its most significant achievements. Finally, what are Heart Research UK Midlands' current goals for the future? 

A: John Lloyd, Midlands Regional Development Manager, explained: “I joined Heart Research UK in July 2007. Birmingham was the first regional initiative outside of the charity headquarters in Leeds. The role was to establish a working environment that would raise the profile and further the development of Heart Research UK in the Midlands.  

"Since the inception of Heart Research UK Midlands, the team has built up many successful relationships and we have funded some exciting and revolutionary projects including those at Birmingham Children’s Hospital, The Queen Elizabeth Hospital Birmingham, University Hospitals of Leicester NHS Trust, University of Birmingham and Warwick University.  

"We are incredibly proud of our work at the Queen Elizabeth Hospital Birmingham which, with the help of our supporters, saw us raise £132,500 towards a revolutionary Organ Care System also known as ‘Heart in a Box’. This remarkable piece of equipment allows a donor heart to stay alive and beating outside of the human body and is currently in use at the hospital. This has enabled the hospital not only to carry out more transplants, but also to showcase that this technology should be more widely available across the country.  

"We also raised £36,000 which was awarded to Birmingham Children’s Hospital to test a new monitoring system which may save the lives of babies returning home after complex Heart Surgery. All the research projects we fund are rigorously assessed by an expert Medical Review Panel as well as independent external peer reviewers, who ensure that we spend our limited funds on those research projects most likely to make a difference to the lives of patients with heart diseases.  

"Current statistics show that in the West Midlands there are 310,000 people living with cardiovascular disease and nearly 100,000 people are living with coronary heart disease.

"Our mission is that together we will prevent, treat and cure heart diseases through research, education and community support until there are no more deaths from heart diseases.

"Our goal is to bring an end to all heart diseases and on our way there we want to help as many people as possible. We want to raise more to do more, and we will innovate so that we can make change.” 

Q: What are the most important things people in the UK can do to maintain good heart health? 

A: Lauren Hewitt, Health Promotion Support Officer at Heart Research UK, said: “There are a few key things that can be done to help you maintain good heart health and lead a healthy lifestyle. Here are the most important ones. 

“Follow a healthy balanced diet. By following a diet that is high in fibre and low in saturated fats, salt and sugar, you’ll be able to keep your heart healthy for longer. Fibre is mainly found in fruit, vegetables and wholegrain carbohydrates such as pasta, rice, cereals and bread. It is great for keeping your cholesterol levels and blood pressure low, whilst still giving you plenty of energy.

"Saturated fats are often found in cakes and biscuits, processed meats and cheeses, and overconsumption of these increases your LDL (bad) cholesterol levels and can cause build-ups of fatty materials in your arteries. Therefore, it’s important that you consume these in small amounts and as an occasional treat rather than regularly. 

"Salt and sugar can both increase your blood pressure and put extra pressure on your heart to work effectively when they’re consumed regularly. So, by consuming these in small amounts and often opting for low-sugar and low-salt alternatives, you’re keeping your heart in check.  

“Meet the physical activity guidelines. In the UK it is recommended that adults aged 19 to 64 years old carry out at least 150 minutes of moderate intensity physical activity, or 75 minutes of vigorous physical activity per week, and do strengthening activities on at least two days per week.

"Physical activity is any form of movement produced by your muscles that expends energy. This works out your heart, strengthens your heart muscle and helps you to live for longer. Some examples of physical activity include gardening, walking, dancing and playing Padel. 

“Reduce your alcohol consumption. It has been found there is a clear link between regularly drinking too much alcohol and having high blood pressure. Consuming alcohol over the recommendations can contribute towards abdominal obesity and can negatively impact your cholesterol levels. The current low-risk guidelines are a maximum of 14 units spread evenly across three or more days per week, with ideally two alcohol-free days. For reference, 14 units equate to six medium glasses of wine or six pints of beer.  

“Stop smoking. Smoking is a major risk factor for heart disease and one of the leading causes of death in the UK. It increases your blood pressure, puts extra strain on your heart and can affect your ability to carry oxygen around the body. It does this by releasing harmful substances into your bloodstream, increasing the thickness of your blood and releasing stress hormones.” 

Q: High blood pressure is a major concern in the UK. What are some practical tips people can follow to keep their blood pressure under control? 

A: Lauren explains: “High blood pressure can be caused by several unhealthy lifestyle factors. To keep your blood pressure under control, make sure you follow these tips: 

“Stay hydrated. Consume six to eight glasses or 1.5 to 2 litres of fluid a day. If it is a hot temperature or you are carrying out physical activity, you’ll need to drink more.  

“Eat a low-salt diet. Consume no more than 6g of salt per day, this is around one level teaspoon. This includes salt that is already in our foods, plus any that’s added during or after cooking. Read your food packet labels to check for any hidden salts.  

“Eat a low-sugar diet. Consume no more than 30g of free sugars per day, the equivalent of seven sugar cubes. Free sugars are any sugar that is added to a food or drink, or sugar that is already in honey, syrup or fruit juice. Read your food and drink packet labels to check for any hidden sugars. 

“Get your blood pressure checked. The only way to know if your blood pressure is high is to have it checked. Adults aged 40 years or over should aim to have their blood pressure checked at least every five years however, you may be able to have it checked at your local GP, pharmacy, or gym.” 

Q: With so much conflicting information online, what are some reliable resources people in the UK can consult for accurate information about heart disease and prevention? 

A: “The Heart Research UK website contains accurate information regarding heart diseases, including coronary heart disease, angina, and heart attacks,” Lauren says. “Heart Research UK release new heart-healthy tips and recipes every two weeks on our website and social media platforms. These resources help to educate you on how to follow a healthy lifestyle and on the prevention of coronary heart disease.” 

Q: What are some of the warning signs that someone might be experiencing a heart attack? Knowing these signs could save lives.  

A: “Heart attacks occur when one or more of the coronary arteries become blocked, preventing oxygen-rich blood from getting to parts of the heart. 93% of people having a heart attack experience chest pain, and 50% of people experience left arm pain. People may experience other symptoms such as pain in the jaw, stomach or shoulders, a feeling of indigestion and a sense of impending doom. However, some people experience no symptoms at all.  

“Most commonly, women having heart attacks firstly experience pain in their lower back and pelvis and it is commonly mistaken for their menstrual cycle. In men, it often starts with a crushing pain in their central chest. Call 999 immediately if you think that you, or someone else, maybe having a heart attack,” Lauren explains. 

Q: Many people feel overwhelmed by the idea of improving their heart health. Can you share some small, achievable steps people can take to make a positive difference? 

A: “By taking small steps to better your health and your heart health, you will be creating new healthy habits,” Lauren continues. “Habits usually take around 66 days to become an automatic part of your routine. You should start by making one or two swaps, and once these become part of your routine then add a few more in. By doing this gradually, you’re more likely to stick to it and form more healthy habits.  

“Incorporate physical activity into your daily life. By making small simple swaps, you can make your heart stronger. This could be taking the stairs instead of the lift, walking instead of driving to work or choosing to stand on the bus or train.  

“Eat less saturated fat. Try to choose low fat alternatives to foods and snacks. For example, choose plain popcorn, fruit, vegetable sticks, or unsalted nuts instead of crisps, cakes and biscuits as a snack. Swap from eating processed and red meats to eating lean meats such as chicken or turkey or non-meat options such as tofu, lentils or beans.  

“Track your food and movement. Try to make a note of what you’re eating, how much exercise you’re doing and how much you’re drinking. This not only holds you accountable for your intake and behaviours, but it also allows you to see how far you’ve come and motivate you to keep going.” 

Q: What are some of the most promising advancements in research for preventing or treating heart disease? 

A: Elinor Fowler, Research Information Officer at Heart Research UK, says: “The prevention and treatment of heart disease have been revolutionised over recent decades, but great progress continues to be made.  

“The development of artificial intelligence for use within medicine is growing rapidly. Heart Research UK funds a number of AI-focused projects, including a programme that can predict the progression of potentially fatal damage to the aorta (the largest blood vessel in the body), and another that is creating 3D holograms of hearts for education and training.  

“Other advancements include high-powered imaging techniques that allow us to see the heart in a way never seen before, as well as using wearable technology such as smart watches to improve heart health. Several Heart Research UK projects use this kind of technology both to track exercise and lifestyle habits and to detect heart conditions such as atrial fibrillation, a type of irregular heartbeat.  

“Research will only continue to advance our understanding of heart disease so that families can stay together for longer.” 

Q: Does the rise of popularity of Padel offer any potential benefits for heart health? If so, how can people maximise those benefits? 

A: “Padel is a form of physical activity that exercises both your body and your heart,” Lauren says. “Physical activity strengthens your heart muscle and decreases your blood pressure. Partaking in physical activity, such as Padel, regularly can improve your blood sugar control and see positive changes in your cholesterol levels, reducing your chances of developing heart disease and increasing your lifespan. The heart health benefits of Padel can be maximised by ensuring that you are meeting the recommended physical activity guidelines each week.” 

Q: For people in the UK who are concerned about their heart health but might hesitate to visit a doctor, what resources or support services are available? 

A: “The Heart Research UK website has a lot of resources such as heart-healthy tips and recipes for you to follow to start changing your unhealthy habits and living a healthier lifestyle”, says Lauren. “Heart Research UK also carry out community health checks in various locations across the UK, where you can have your blood pressure, cholesterol levels and body composition checked. Here you can be provided with further information on how to follow a healthy lifestyle and how to look after your heart. 

“If you have any concerns regarding your health, please speak to a medical professional. You can call NHS 111 for non-urgent medical enquiries or call 999 for urgent, medical attention.” 

Q: Thank you all so much for sharing your expertise. John, we learned a lot today about maintaining good heart health and the important work of Heart Research UK Midlands. For people and businesses who are interested in supporting the charity's mission, what are some of the different ways they can get involved? 

A: “We’re a small, friendly team and we believe in working closely with all our corporate partners as well as engaging with local communities and individuals,” John says. “Our main aim in fundraising is always to ensure location doesn’t prevent people having the opportunity to engage with us, so we utilise digital fundraising platforms, social media and online giving pages to maximise support. 

“Regardless of the type of event, the team at Heart Research UK Midlands will provide hands on support, such as help with securing raffle prizes as well as providing charity branded t-shirts, running vests, balloons, collection boxes, banners and sponsor forms. We’re always here to talk through any ideas you might have. 

“For companies we offer inclusion as a partner on our webpage and the chance to be involved in our many events, either as an individual, group or sponsor. Everything that we accomplish is down to the generosity and time of our supporters, and we don’t take this for granted. If you have a fundraising idea or want to know how you can help us here in the Midlands to continue our fight against heart diseases, we would love to hear from you.” 

Thanks to John, Lauren and Elinor, today we learned more about Heart Research UK Midlands and their great achievements, our heart health, physical activity and lifestyle guidelines, and heart attack common symptoms.

Find out more about the work of Heart Research UK Midlands and how to support their cause here below 👇 

Find out more about Heart Research UK Midlands

Heart Research UK Midlands have massively contributed to medical research and positively impacted the local community's health for decades.

No need to say that sport and a healthy ❤️heart go hand in hand.

Heart Research UK - Registered Charity No. 1044821

John Lloyd & Joanne Madden from HRUK Midlands

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