Resources within the community z Connecting you with support
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of our
z Connecting you with support and
resources within the community
to look after your heart health.
Local supports Cardiac Rehab for
for exercise and All
healthy activities Heart and stroke
Apps and support
Podcasts Heart Failure
Social prescribing Symptom Checker
service Medication
Expert nurse Reminder Service
support line
of our The Heart of our City programme is for anyone who lives in Dublin 8 and wants to improve their own heart health and the health of their friends, family and community. The programme also supports GPs, pharmacists, and community groups to help people in Dublin 8 to better understand heart disease. We want everyone to have support and information on how to live well when managing heart disease or recovery from stroke. Why not read this leaflet and get involved? The Heart of our City programme is brought to you by the Irish Heart Foundation, Smart D8 and Novartis. For more information on the supports in this leaflet: Email D8support@irishheart.ie Call the Irish Heart Foundation 01 6685001 Website www.irishheart.ie
Looking after your heart
Risk factors for heart disease, like high
cholesterol or high blood pressure (or
hypertension), can be inherited. However,
your cholesterol and blood pressure can
become raised due to lifestyle factors such as:
Physical Diet high in fat,
inactivity sugar and salt
Smoking Carrying
extra weight,
Drinking too particularly around
much alcohol your stomach
Anyone can have high cholesterol or blood
pressure, even if you’re young and fit. You
may not feel any symptoms – that’s why it’s
so important to get checked by your doctor.
The good news is that 80% of heart disease
is preventable, and it’s usually possible to
lower cholesterol and blood pressure with
healthy lifestyle changes.
The Irish Heart Foundation has lots of
helpful information leaflets, supports and
resources to help you make these changes.How can I lower my risk of
Over time, small
high blood pressure and changes make a
high cholesterol? big difference
Healthy Eating
Choose at least 5 -7 portions of fruit and
vegetables every day, and lots of plant-
based foods like beans, nuts and seeds.
Include a portion of heart-healthy oily fish
like salmon or mackerel once a week.
Fill up on high fibre wholegrains and a
variety of healthy sources of protein such
as beans, lentils, peas, nuts, fish, skinless
poultry and small amounts of lean red
meat.
Avoid food and drinks that have a lot of
salt, sugar or are very processed.
Be Active
Be physically active, at a moderate
intensity, for at least 30 minutes, 5 days a
week.
Reduce your sitting time by taking every
opportunity to move throughout the day.
Healthy body and healthy mind
If you drink alcohol, keep within the
recommended limits.
The limits are 17 standard drinks per week
for a man and 11 standards drinks per week
for a woman.
If you smoke, try to quit. The HSE
free Quitline is 1800 201 203, or visit www.
quit.ie
Aim to be a healthy weight.
Have a regular blood pressure
check with your doctor.How can I get started?
Keep a food diary. Write
ry down everything you eat
Food Dia and drink for a few days to
work out changes you need
to make. For healthy recipe
ideas visit the Irish Heart
www.irishheart.ie Foundation website.
Take on the Move More
Walking Challenge. It will
Move More
nge help you to slowly increase
Walking Challe
your physical activity level
over 6 weeks. By the end of
the challenge, you will be
enjoying regular movement
as a healthy lifestyle habit.
Try the Escape your Chair
Challenge.It will help you
to slowly increase your
physical activity level over
6 weeks. By the end of
the challenge, you will be
enjoying regular movement
as a healthy lifestyle habit.
shopping card_14_Layout 1 01/10/2014 13:39 Page 1
FOOD SHOPPING CARD
Check how much fat, sugar and salt is in your food
Download the Food
HIGH
per 100g
Sugars
Over
22.5g
Fat
Over
17.5g
Saturates
Over
5g
Salt
Over
1.5g The amount you eat of
a particular food affects
Shopping Card
from the Irish Heart
how much sugars, fat,
saturates and salt you
Between Between Between Between will get from it.
MEDIUM 5andg 3andg 1.5 g 0.3 g
per 100g and and
22.5g 17.5g 5g 1.5g
Foundation website to
LOW 5g 3g 1.5g 0.3g
and and and and
per 100g below below below below
www.irishheart.ie
www.irishheart.ie
help you understand
the information on food
labels at a glance.Where can I get support?
Heart and Stroke support
The Heart Support Network and Life
After Stroke Facebook pages. Meet
others like you and get information
and support.
Heart Support Network and Stroke
Support Group Zoom meetings.
Talks from experts, social interaction
and support.
Stroke Check-in Service. Weekly
phone calls from a support group
co-ordinator or volunteer offering
emotional and practical support to
help you manage after your stroke.
Young Stroke Survivors Network.
Social chat, advice, and exercise
sessions for younger stroke survivors.
Cardiac Rehab for All. A programme
designed to help improve your heart
health and prevent future problems.
We also have specific support groups for
people living with different types of heart
conditions.
A lot of you helped me through
a really tough year and I have
become friends with many of you.
…after my stroke I felt a bit lost, it was
great to have someone at the end of the
phone. I felt the check in service was a
great support – especially as I could get
in contact with a nurse through the Irish
Heart Foundation also.Other essential supports for heart
and stroke
Daily exercise classes on Zoom and
Facebook.
Nurse Support Line. Expert advice
from experienced nurses on ways
to manage your heart condition or
stroke recovery.
Up to six weeks of counselling.
Benefit from professional therapists
who have experience of working with
heart disease and stroke.
Peer support. Talk one to one with
someone who has had a similar
condition and understands what you
are going through.
Monthly newsletter by post or
email. Read inspiring patient stories,
information, and advice.
To find out more about any of the
supports or resources in this leaflet:
Email: D8support@irishheart.ie
Call the Irish Heart Foundation Nurse Support
Line on
01 668 5001
Monday - Friday 9am - 1pm
www.irishheart.ie
When calling please mention this leaflet.Heart Failure Support
The Heart Failure Symptom Checker helps
you decide if you have symptoms of heart
failure and need to talk to your doctor.
Fatigue Shortness Swollen
of Breath Ankles
The new Fluid Heart Tracker
app allows heart failure
patients to record their
weight every day, in an easy-
to-use mobile app. Keeping
an eye on your weight is one
way to check if heart failure
is getting worse or if you
need your doctor to change
your medication to control
extra fluid.
We have also created a
podcast series all about
heart failure. Over seven
episodes, people living with
the condition and experts
discuss their experiences
and advice.
All of these resources can be found
on the Irish Heart Foundation website
www.irishheart.ieWhat is social prescribing?
Social prescribing is when a healthcare or
community worker connects people to a
range of local, non-medical services in their
community with the aim of improving their
health and wellbeing.
Fatima Groups United
FAMILY RESOURCE CENTRE
Fatima Groups United offers a free of charge
social prescribing service in the Dublin 8
area, which you can benefit from today. The
social prescribing service offers access to
lots of activities that may be beneficial in
keeping your heart healthy, improving your
physical and mental health and reducing
social isolation and loneliness.
You can access the Fatima Groups United
social prescribing service in two ways:
1) If your doctor, nurse, pharmacist or link
worker feels you could benefit from social
prescribing, they can refer you into the
service by emailing:
d8socialprescribing@healthmail.ie
2) You can contact the social prescribing
service yourself by phoning Adrienne on
085 858 1307.
Contact Ann on 089 946 4714 or Adrienne
085 858 1307 for information on any of the
following activities:
Healthy Food made Easy, Yoga, Pilates, Drop
in relaxation (Breathing, muscle relaxation
and visualisation techniques that clear the
mind and body), Culture Club, Meditation,
Walk & Talk, Accidental Gardeners, Silver
Surfers, Outdoor Sightseeing, Bowls, Over50s Dance Classes, Community Breakfasts (Enjoy a healthy hearty breakfast cooked by the Men’s Group and get to know others in the community) Call Deirdre on 087 670 368 for information on: Fatima Change for Life is a weekly programme offering advice and support around diet, physical activity, exercise and health checks. (January to March 2022), Sea Swim, Fitness Classes Call on Barbara 087 670 3689 or information on: Drop in for a cup of tea and a chat, learn carpentry skills and go on regular outings with the D8 Mens Shed. Group and one to one support to help you give up smoking with the We Can Quit support group. Other activities: Discuss issues affecting your health with the Next Steps Women’s Group. Call Joanie on 01 471 6700 Chair Aerobics Call Susan on 086 049 3410 If you are feeling stressed, anxious, sharing your worries can help. To avail of confidential low cost counselling call Angela on 087 941 0734
More Resources
ExWell Medical offers free community-
based exercise classes to people with
many different long-term illnesses. You can
become fit and active in a friendly and safe
environment. To take part, you must be
referred to the programme by your doctor
or other healthcare professional. Your
doctor can find the referral form and more
information on www.exwell.ie
Don’t Forget is a
reminder service to help
10:53
support you to take your
medication.
Hi User, time to take
your tablet today.
Signing up online to
To unsubscribe
please visit this free service means
www.dontforget.ie you will receive a free
of charge text message
Text message
at the time you choose
to help remind you to
take your medication.
To register visit www.
dontforget.ieIrish Heart Foundation
17 – 19 Rathmines Road Lower
Dublin
D06 C780
Telephone: 01 668 5001
Email: D8support@irishheart.ie
Website: www.irishheart.ie
Published by the Irish Heart Foundation
in 2021.
The information provided in this booklet
was correct and accurate at the time of
publication to the best of the charity’s
knowledge.
Registered Charity Number (RCN):
20008376
CHY Number: 5507
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