Health and Me

Ishita Roy

This 3-Ingredient Hack Backed By An NHS Surgeon Could Improve Gut And Muscle Health

Making healthy choices is not always easy, especially in today’s world, when everything around you is fast, and you feel like you are running out of time preparing that meal. Furthermore, where are the options? Supermarkets are packed with sugary temptations, while phones offer a constant stream of entertainment that often beats going for a walk or heading to the gym. But amid all this, some experts are trying to make well-being easier to understand, and more practical to achieve.

One of them is <span>NHS surgeon</span> Dr Karan Rajan, who has taken to social media to share no-nonsense health advice that doesn’t cost a fortune or require a medical degree to follow.

<h4>Health Made Simple and Accessible</h4>

With over five million followers on TikTok, Dr Rajan breaks down health science into everyday language. His new book, This Book May Save Your Life, offers what he calls “everyday health hacks to worry less and live better.”

He believes his popularity stems from the growing frustration with how difficult it can be to access healthcare, reports the Independent. “It’s harder to see a healthcare professional in some cases, particularly for chronic diseases,” Dr Rajan tells The Independent. “It’s also expensive if you are going down the private route. People are realising that prevention is a cheaper, more effective longer-term solution for health than treatment when burdened with disease.”

<span>Nutrition</span> and <span>gut health</span> are among the most common concerns he sees from his followers. Many people are curious about how to improve both, but often feel overwhelmed or unsure where to start.

<h4>The Three-Ingredient Snack for Gut and <span rel="noindex">Muscle Health</span></h4>

Dr Rajan’s go-to suggestion? A simple, three-ingredient snack that supports both muscle function and gut health. Here’s what you’ll need:

<ul><li>80g raspberries (frozen or fresh)</li><li>1 tablespoon chia seeds</li><li>250g kefir yoghurt</li></ul>

<h4>How To Prepare This Easy Go-To Gut Friendly Meal?</h4>

To prepare it, microwave the raspberries for 30 seconds, then mash them to your preferred texture.

According to Dr Rajan, the deep red color is a sign of anthocyanins, powerful antioxidants that help feed the good bacteria in your gut. That small serving also contains around 5g of fibre.

Next, stir in the chia seeds. These not only thicken the mixture to a jam-like consistency but also add another 5g of fiber and mucilage, a substance that nourishes your colon’s friendly bacteria.

Top it off with a dollop of kefir yoghurt. It’s packed with probiotics and protein, making it an ideal base or topping. You can enjoy it as a stand-in for jam, or as a wholesome snack on its own.

For those with a sweet tooth, Dr Rajan suggests a spoonful of honey, but it’s optional.

<h4>Why Fiber Deserves More Attention</h4>

While protein gets plenty of attention for its muscle-building benefits, Dr Rajan says fiber is the real unsung hero of a healthy diet.

“Both protein and fiber are essential,” he explains. “There are plenty of foods and meal combos where you can get both, but if I had to over-index on one, it would be fiber.”

The recommended intake for adults is around 30g per day. Yet most people fall short, averaging less than 20g. That means many are missing out on benefits like better digestion, a stronger immune system, and even improved heart health.

Health Conditions A-Z

health

gut friendly diet

nutrition

nhs surgeon

gut health

muscles

muscle health

diet & nutrition

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Making healthy choices is not always easy, especially in today’s world, when everything around you is fast, and you feel like you are running out of time preparing that meal. Furthermore, where are the options? Supermarkets are packed with sugary temptations, while phones offer a constant stream of entertainment that often beats going for a walk or heading to the gym. But amid all this, some experts are trying to make well-being easier to understand, and more practical to achieve.One of them is NHS surgeon Dr Karan Rajan, who has taken to social media to share no-nonsense health advice that doesn’t cost a fortune or require a medical degree to follow.Health Made Simple and AccessibleWith over five million followers on TikTok, Dr Rajan breaks down health science into everyday language. His new book, This Book May Save Your Life, offers what he calls “everyday health hacks to worry less and live better.”He believes his popularity stems from the growing frustration with how difficult it can be to access healthcare, reports the Independent. “It’s harder to see a healthcare professional in some cases, particularly for chronic diseases,” Dr Rajan tells The Independent. “It’s also expensive if you are going down the private route. People are realising that prevention is a cheaper, more effective longer-term solution for health than treatment when burdened with disease.”Nutrition and gut health are among the most common concerns he sees from his followers. Many people are curious about how to improve both, but often feel overwhelmed or unsure where to start.The Three-Ingredient Snack for Gut and Muscle HealthDr Rajan’s go-to suggestion? A simple, three-ingredient snack that supports both muscle function and gut health. Here’s what you’ll need:80g raspberries (frozen or fresh)1 tablespoon chia seeds250g kefir yoghurtHow To Prepare This Easy Go-To Gut Friendly Meal?To prepare it, microwave the raspberries for 30 seconds, then mash them to your preferred texture.According to Dr Rajan, the deep red color is a sign of anthocyanins, powerful antioxidants that help feed the good bacteria in your gut. That small serving also contains around 5g of fibre.Next, stir in the chia seeds. These not only thicken the mixture to a jam-like consistency but also add another 5g of fiber and mucilage, a substance that nourishes your colon’s friendly bacteria.Top it off with a dollop of kefir yoghurt. It’s packed with probiotics and protein, making it an ideal base or topping. You can enjoy it as a stand-in for jam, or as a wholesome snack on its own.For those with a sweet tooth, Dr Rajan suggests a spoonful of honey, but it’s optional.Why Fiber Deserves More Attention        View this post on Instagram            A post shared by Dr Karan Rajan (@drkaranrajan)]]>While protein gets plenty of attention for its muscle-building benefits, Dr Rajan says fiber is the real unsung hero of a healthy diet.“Both protein and fiber are essential,” he explains. “There are plenty of foods and meal combos where you can get both, but if I had to over-index on one, it would be fiber.”The recommended intake for adults is around 30g per day. Yet most people fall short, averaging less than 20g. That means many are missing out on benefits like better digestion, a stronger immune system, and even improved heart health.

this 3-ingredient hack backed by an nhs surgeon could improve gut and muscle health

Tanya Dutt

Ozempic Is Shrinking Appetites And Restaurant Portions Too, Is It Helping Or Harming?

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5 Surprisingly Easy Things You Can Do Daily to Start Reversing Fatty Liver

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Restaurants are quietly rewriting their menus—and it’s not just to keep up with seasonal flavors or dietary fads. The real driver? A class of injectable weight-loss drugs called GLP-1 receptor agonists, most notably Ozempic, Wegovy, Mounjaro, and Zepbound.

Originally developed to manage Type 2 diabetes, these medications have now skyrocketed in popularity for one big reason: they help people lose weight by drastically reducing appetite. And this isn’t a trend limited to influencers on TikTok or celebrity endorsements. According to a May 2025 report by FAIR Health, about 2% of American adults—roughly 6 million people—are currently using GLP-1 drugs for weight management. That’s not a niche group. That’s a market with teeth, and the food industry is taking note.

<h2>Why Restaurants Are Shrinking Their Plates?</h2>

Across the US, eateries are rolling out what’s being dubbed the “Ozempic menu”—smaller, more protein-rich portions that cater to those on GLP-1s who can’t eat the way they used to. These are not your typical “light bites” or calorie-counted diet meals from the 2000s. Instead, they’re designed for people who now feel full after just four bites, as one TikTok user described: “I took four little bites, and I can’t eat any more of my food 'cause I’m full.”

The biology backs it up. GLP-1 drugs mimic the action of gut hormones that signal satiety to the brain. The result? Smaller appetites, reduced cravings, and a tendency to avoid heavy, greasy, or ultra-processed foods but it’s not just about how much people are eating—it’s also about what they’re eating.

For decades, restaurants and packaged food brands pushed the “bigger is better” model. Think supersized fries, 20-ounce sodas, and all-you-can-eat buffets. But that equation is starting to collapse under the influence of GLP-1s.

New research from the University of Arkansas Agricultural Experiment Station shows that people on these drugs consume about 700 fewer calories per day and steer clear of processed snacks, red meat, refined grains, and sugary drinks. Instead, their diets trend toward fruit, leafy greens, water, and high-protein foods.

It’s a massive shift—and restaurants are adapting fast. Instead of pushing larger portions to increase perceived value, some are offering nutrient-dense meals in smaller servings, optimized for digestion and satiety. Think protein-packed bowls, cauliflower-crust pizzas, or sandwich melts with whole grains—all designed to be GLP-1-friendly.

Major food companies aren’t sitting this out. Nestlé launched a frozen food line in 2024 specifically tailored to consumers on GLP-1s. The meals aren’t just low-cal—they’re balanced to maintain muscle mass, avoid nutrient deficiencies, and support healthy metabolism, which are growing concerns for long-term users of these medications.

Unlike the old “diet food” playbook—low fat, low everything—today’s approach focuses on preventing muscle loss, fortifying foods with fiber and vitamins, and adjusting textures for easier digestion.

Expect to see more brands follow suit, with single-serving sizes, high-protein snacks, and products that offer real functional value—not just calorie control.

The shift toward GLP-1-friendly dining is more than a marketing gimmick. It reflects a deep change in how Americans are interacting with food. Diners who used to order a full entrée might now split a main course or order just an appetizer. Chefs are learning to rethink portion sizes without compromising taste or presentation.

In upscale restaurants, this may look like smaller tasting menus. In fast-casual spots, it may mean mini versions of signature bowls or build-your-own plates that offer controlled portions with customizable nutrients.

And it's not only about smaller sizes—menus are also evolving to exclude trigger foods that can worsen GLP-1 side effects, like fried items or ultra-rich desserts. Patrons on these drugs are more sensitive to nausea and stomach discomfort, so restaurants are adjusting recipes accordingly.

<h2>Why Is Grocery Spending Already Shrinking?</h2>

A Cornell University study recently found that households with at least one GLP-1 user spent 6% less on groceries overall. That’s a red flag for the food industry but also an opportunity to pivot toward value through quality, not quantity.

Instead of upselling bigger boxes of snacks or mega-size frozen dinners, grocers and food brands will need to rethink how to stay relevant to a customer who eats less but wants more nutrition per bite.

<h2>Are <span rel="noindex">Weight Loss Drugs</span> Changing How We Eat?</h2>

We’re living through a transformation in the food landscape, where demand isn’t driven by cravings but by pharmacology. For years, weight-loss diets were built around willpower. Now, with drugs like Ozempic, the body’s natural hunger cues are being reprogrammed—and the entire food ecosystem is scrambling to catch up.

Restaurants creating Ozempic menus are just the beginning. As the number of GLP-1 users continues to grow—possibly reaching tens of millions in the coming years—the very definition of what and how we eat is being rewritten.

Whether you’re in a high-end bistro or grabbing takeout, expect to see menus shrink, protein rise, and food marketing get a functional, health-forward upgrade.

The rise of GLP-1 drugs is reshaping the food industry—from menus and grocery shelves to portion sizes and nutrient density. Ozempic menus aren’t a fad—they’re a reflection of how medicine is changing mealtime.

ozempic menu

glp 1 drugs

weight loss drugs

wegovy food impact

restaurant trends 2025

smaller portion meals

diabetes medication weight loss

Restaurants are quietly rewriting their menus—and it’s not just to keep up with seasonal flavors or dietary fads. The real driver? A class of injectable weight-loss drugs called GLP-1 receptor agonists, most notably Ozempic, Wegovy, Mounjaro, and Zepbound.Originally developed to manage Type 2 diabetes, these medications have now skyrocketed in popularity for one big reason: they help people lose weight by drastically reducing appetite. And this isn’t a trend limited to influencers on TikTok or celebrity endorsements. According to a May 2025 report by FAIR Health, about 2% of American adults—roughly 6 million people—are currently using GLP-1 drugs for weight management. That’s not a niche group. That’s a market with teeth, and the food industry is taking note.Why Restaurants Are Shrinking Their Plates?Across the US, eateries are rolling out what’s being dubbed the “Ozempic menu”—smaller, more protein-rich portions that cater to those on GLP-1s who can’t eat the way they used to. These are not your typical “light bites” or calorie-counted diet meals from the 2000s. Instead, they’re designed for people who now feel full after just four bites, as one TikTok user described: “I took four little bites, and I can’t eat any more of my food 'cause I’m full.”The biology backs it up. GLP-1 drugs mimic the action of gut hormones that signal satiety to the brain. The result? Smaller appetites, reduced cravings, and a tendency to avoid heavy, greasy, or ultra-processed foods but it’s not just about how much people are eating—it’s also about what they’re eating.For decades, restaurants and packaged food brands pushed the “bigger is better” model. Think supersized fries, 20-ounce sodas, and all-you-can-eat buffets. But that equation is starting to collapse under the influence of GLP-1s.New research from the University of Arkansas Agricultural Experiment Station shows that people on these drugs consume about 700 fewer calories per day and steer clear of processed snacks, red meat, refined grains, and sugary drinks. Instead, their diets trend toward fruit, leafy greens, water, and high-protein foods.It’s a massive shift—and restaurants are adapting fast. Instead of pushing larger portions to increase perceived value, some are offering nutrient-dense meals in smaller servings, optimized for digestion and satiety. Think protein-packed bowls, cauliflower-crust pizzas, or sandwich melts with whole grains—all designed to be GLP-1-friendly.Major food companies aren’t sitting this out. Nestlé launched a frozen food line in 2024 specifically tailored to consumers on GLP-1s. The meals aren’t just low-cal—they’re balanced to maintain muscle mass, avoid nutrient deficiencies, and support healthy metabolism, which are growing concerns for long-term users of these medications.Unlike the old “diet food” playbook—low fat, low everything—today’s approach focuses on preventing muscle loss, fortifying foods with fiber and vitamins, and adjusting textures for easier digestion.Expect to see more brands follow suit, with single-serving sizes, high-protein snacks, and products that offer real functional value—not just calorie control.The shift toward GLP-1-friendly dining is more than a marketing gimmick. It reflects a deep change in how Americans are interacting with food. Diners who used to order a full entrée might now split a main course or order just an appetizer. Chefs are learning to rethink portion sizes without compromising taste or presentation.In upscale restaurants, this may look like smaller tasting menus. In fast-casual spots, it may mean mini versions of signature bowls or build-your-own plates that offer controlled portions with customizable nutrients.And it's not only about smaller sizes—menus are also evolving to exclude trigger foods that can worsen GLP-1 side effects, like fried items or ultra-rich desserts. Patrons on these drugs are more sensitive to nausea and stomach discomfort, so restaurants are adjusting recipes accordingly.Why Is Grocery Spending Already Shrinking?A Cornell University study recently found that households with at least one GLP-1 user spent 6% less on groceries overall. That’s a red flag for the food industry but also an opportunity to pivot toward value through quality, not quantity.Instead of upselling bigger boxes of snacks or mega-size frozen dinners, grocers and food brands will need to rethink how to stay relevant to a customer who eats less but wants more nutrition per bite.Are Weight Loss Drugs Changing How We Eat?We’re living through a transformation in the food landscape, where demand isn’t driven by cravings but by pharmacology. For years, weight-loss diets were built around willpower. Now, with drugs like Ozempic, the body’s natural hunger cues are being reprogrammed—and the entire food ecosystem is scrambling to catch up.Restaurants creating Ozempic menus are just the beginning. As the number of GLP-1 users continues to grow—possibly reaching tens of millions in the coming years—the very definition of what and how we eat is being rewritten.Whether you’re in a high-end bistro or grabbing takeout, expect to see menus shrink, protein rise, and food marketing get a functional, health-forward upgrade.The rise of GLP-1 drugs is reshaping the food industry—from menus and grocery shelves to portion sizes and nutrient density. Ozempic menus aren’t a fad—they’re a reflection of how medicine is changing mealtime.

ozempic is shrinking appetites and restaurant portions too, is it helping or harming?

Aarushi Bhadury

Coffee Could Reduce The Risk Of This Disease That Affects 830 Million People In The World

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<span>Diabetes</span> may seem like a non-issue, however each year we see an alarming rate of increase in the number of people who have diabetes. According to the <span>World Health Organization</span>, the number of people who had diabetes rose from 200 million in 1990 to 830 million in 2022. An alarming rise as such has prompted many people to call it a silent health epidemic. As more and more people start taking it more seriously, researchers have also found ways we can reduce the risk of it. What if they told you that your morning coffee could be a way too? 

For many, coffee is an essential part of the day. In the UK, it has even become the nation's favorite hot drink, with people consuming around 98 million cups daily. While it's a great morning pick-me-up, new research suggests that this popular brew could also offer <span>significant health benefits</span>, especially in lowering the risk of developing type 2 diabetes. 

<h2><span rel="noindex">Link Between</span> Coffee and Type 2 Diabetes </h2>

Type 2 diabetes affects millions of people, and new findings suggest that a daily coffee habit could help prevent it. Researchers in South Korea analyzed data from 149 different studies to explore how coffee affects the body's metabolic processes that are connected to the development of this condition. 

According to their findings, drinking about three to five cups of coffee per day may provide benefits from natural compounds called polyphenols. The researchers specifically looked at five types of these compounds found in coffee and studied their effects on key organs like the small intestines, pancreas, liver, and other tissues. 

The study discovered that drinking black coffee every day can give you several health boosts. These good effects include: 

<ul><li>Keeping your blood sugar steady.</li><li>Calming down swelling in your body.</li><li>Making your body better at using sugar, thanks to improved insulin sensitivity.</li><li>Protecting your cells like a tiny shield, because it acts as an antioxidant.</li><li>Helping your body handle sugar more effectively.</li></ul>

What's really interesting is that both regular coffee and decaf coffee showed similar good results. This tells us that the benefits, like lowering your risk of type 2 diabetes by 20% to 30%, come from special parts of the coffee itself, not just the caffeine. The scientists think these unique coffee ingredients hold a lot of promise for preventing and managing type 2 diabetes. 

Other health experts agree that coffee naturally offers good health benefits and can fit into a healthy way of living. One professor pointed out that coffee beans have about 200 different natural substances. Some of these are good on their own, and sometimes they work together to create even more helpful effects. 

However, some experts also give a word of caution. While lowering the risk by 20-30% is a very big deal, this study mainly looked at past research done in labs. This means it might not fully consider everything that happens in real life, like how healthy coffee drinkers are overall or what their other habits are. 

The most important message is that coffee's benefits come from drinking it black, without adding sugar or cream. While people who drink coffee regularly can enjoy these possible health advantages, it's still smart to be careful about how much caffeine you have, especially if you have heart problems. If too much caffeine makes you feel jittery, decaf coffee is a great choice because it removes the caffeine but keeps all the good stuff. 

world health organization

coffee and diabetes

Diabetes

Link Between

significant health benefits

health benefits of coffee

Diabetes may seem like a non-issue, however each year we see an alarming rate of increase in the number of people who have diabetes. According to the World Health Organization, the number of people who had diabetes rose from 200 million in 1990 to 830 million in 2022. An alarming rise as such has prompted many people to call it a silent health epidemic. As more and more people start taking it more seriously, researchers have also found ways we can reduce the risk of it. What if they told you that your morning coffee could be a way too? For many, coffee is an essential part of the day. In the UK, it has even become the nation's favorite hot drink, with people consuming around 98 million cups daily. While it's a great morning pick-me-up, new research suggests that this popular brew could also offer significant health benefits, especially in lowering the risk of developing type 2 diabetes. Link Between Coffee and Type 2 Diabetes Type 2 diabetes affects millions of people, and new findings suggest that a daily coffee habit could help prevent it. Researchers in South Korea analyzed data from 149 different studies to explore how coffee affects the body's metabolic processes that are connected to the development of this condition. According to their findings, drinking about three to five cups of coffee per day may provide benefits from natural compounds called polyphenols. The researchers specifically looked at five types of these compounds found in coffee and studied their effects on key organs like the small intestines, pancreas, liver, and other tissues. How Coffee Protects Your Body The study discovered that drinking black coffee every day can give you several health boosts. These good effects include: Keeping your blood sugar steady.Calming down swelling in your body.Making your body better at using sugar, thanks to improved insulin sensitivity.Protecting your cells like a tiny shield, because it acts as an antioxidant.Helping your body handle sugar more effectively.What's really interesting is that both regular coffee and decaf coffee showed similar good results. This tells us that the benefits, like lowering your risk of type 2 diabetes by 20% to 30%, come from special parts of the coffee itself, not just the caffeine. The scientists think these unique coffee ingredients hold a lot of promise for preventing and managing type 2 diabetes. Expert Opinions and Cautions Other health experts agree that coffee naturally offers good health benefits and can fit into a healthy way of living. One professor pointed out that coffee beans have about 200 different natural substances. Some of these are good on their own, and sometimes they work together to create even more helpful effects. However, some experts also give a word of caution. While lowering the risk by 20-30% is a very big deal, this study mainly looked at past research done in labs. This means it might not fully consider everything that happens in real life, like how healthy coffee drinkers are overall or what their other habits are. The most important message is that coffee's benefits come from drinking it black, without adding sugar or cream. While people who drink coffee regularly can enjoy these possible health advantages, it's still smart to be careful about how much caffeine you have, especially if you have heart problems. If too much caffeine makes you feel jittery, decaf coffee is a great choice because it removes the caffeine but keeps all the good stuff. 

coffee could reduce the risk of this disease that affects 830 million people in the world

Supriya Ramesh

Credits: Canva

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doctor shares 5 tips for healthy skin; the fourth one will totally shock you!

If you are dealing with high <span>cholesterol</span>, there are two <span>breakfast</span> favourites you need to watch out for. In fact, you should consider cutting them out of your <span>diet</span> immediately. Health experts have identified these processed meats as some of the worst offenders when it comes to raising levels of LDL, or “bad”, cholesterol.

According to health experts, <span>sausages</span> and <span>bacon</span> are two of the “worst” offenders when it comes to raising cholesterol, Express.co.uk reported. That is because these processed meats are packed with <span>saturated fat</span>, which is one of the main contributors to high levels of <span>LDL cholesterol</span>, the type that clogs your arteries and increases your risk of heart attacks and strokes.

While cholesterol is not all bad, your body actually needs some of it to function properly. But the trouble starts when the amount of LDL (low-density lipoprotein) cholesterol in your bloodstream gets too high. This type of cholesterol is often dubbed “bad” because it can build up inside your blood vessels, harden over time, and eventually form blockages. 

And what is one of the biggest contributors to this blockage? Your diet. Eating foods rich in saturated fat can push those LDL levels higher, which is why some everyday favourites are now on the cholesterol watch list.

According to UK guidelines, men should aim for no more than 30 grams of saturated fat per day, while women should cap it at 20 grams. But one pork sausage alone can contain up to 10 grams of saturated fat. Add two rashers of bacon to that plate, and you are likely already tipping over your recommended limit before mid-morning.

Processed meats like bacon, sausages, and salami are particularly high in saturated fats. A single serving of these can provide a quarter (or more) of your daily allowance. That is without counting the butter on your toast or the full-fat milk in your tea.

Bacon and sausages may be bad, but they are not the only ones stirring trouble. Writing for the <span>British Heart Foundation</span> (BHF), senior dietitian Tracy Parker says these are the other cholesterol-boosting foods:

<ul><li>Butter, lard, and ghee</li><li>Coconut and palm oil</li><li>Full-fat dairy products</li><li>Cakes, biscuits, and pastries</li><li>Chocolate</li></ul>

These items are high in saturated fats and sneak their way into our meals more often than we think. A few chocolate biscuits here, some buttered toast there.

What should you eat for breakfast if you are trying to keep your cholesterol in check? Go for fibre-rich foods, lean proteins, and healthy fats. Porridge oats, wholegrain toast, eggs (in moderation), nuts, and plenty of fruits are good choices. Avocado on toast might be trending for a reason.

Of course, it is not just about ditching certain foods. The NHS recommends a holistic approach to lowering cholesterol: eating less fatty food, exercising regularly, quitting smoking, and cutting back on alcohol. All of which can help get those cholesterol numbers back in the safe zone.

That full English might be tradition, but it is also a cholesterol bomb for many people. Sausages and bacon might look and smell delicious on your plate, but their saturated fat content can quietly nudge your <span>heart health</span> in the wrong direction. If you are already dealing with high cholesterol, it might be time to give your breakfast a heart-friendly makeover. It does not mean giving up flavour, just shifting it. Swap the greasy meats for grilled tomatoes, mushrooms, and beans. Try a veggie sausage if you are craving the texture, or go continental with yoghurt and fruit.

cholesterol

saturated fat

bacon

sausages

ldl cholesterol

heart health

processed meat

british heart foundation

diet

breakfast

If you are dealing with high cholesterol, there are two breakfast favourites you need to watch out for. In fact, you should consider cutting them out of your diet immediately. Health experts have identified these processed meats as some of the worst offenders when it comes to raising levels of LDL, or “bad”, cholesterol.According to health experts, sausages and bacon are two of the “worst” offenders when it comes to raising cholesterol, Express.co.uk reported. That is because these processed meats are packed with saturated fat, which is one of the main contributors to high levels of LDL cholesterol, the type that clogs your arteries and increases your risk of heart attacks and strokes.While cholesterol is not all bad, your body actually needs some of it to function properly. But the trouble starts when the amount of LDL (low-density lipoprotein) cholesterol in your bloodstream gets too high. This type of cholesterol is often dubbed “bad” because it can build up inside your blood vessels, harden over time, and eventually form blockages. And what is one of the biggest contributors to this blockage? Your diet. Eating foods rich in saturated fat can push those LDL levels higher, which is why some everyday favourites are now on the cholesterol watch list.Saturated FatAccording to UK guidelines, men should aim for no more than 30 grams of saturated fat per day, while women should cap it at 20 grams. But one pork sausage alone can contain up to 10 grams of saturated fat. Add two rashers of bacon to that plate, and you are likely already tipping over your recommended limit before mid-morning.Processed meats like bacon, sausages, and salami are particularly high in saturated fats. A single serving of these can provide a quarter (or more) of your daily allowance. That is without counting the butter on your toast or the full-fat milk in your tea.It is Not Just the MeatBacon and sausages may be bad, but they are not the only ones stirring trouble. Writing for the British Heart Foundation (BHF), senior dietitian Tracy Parker says these are the other cholesterol-boosting foods:Butter, lard, and gheeCoconut and palm oilFull-fat dairy productsCakes, biscuits, and pastriesChocolateThese items are high in saturated fats and sneak their way into our meals more often than we think. A few chocolate biscuits here, some buttered toast there.A Smarter Start to the DayWhat should you eat for breakfast if you are trying to keep your cholesterol in check? Go for fibre-rich foods, lean proteins, and healthy fats. Porridge oats, wholegrain toast, eggs (in moderation), nuts, and plenty of fruits are good choices. Avocado on toast might be trending for a reason.Of course, it is not just about ditching certain foods. The NHS recommends a holistic approach to lowering cholesterol: eating less fatty food, exercising regularly, quitting smoking, and cutting back on alcohol. All of which can help get those cholesterol numbers back in the safe zone.Rethink the Fry-UpThat full English might be tradition, but it is also a cholesterol bomb for many people. Sausages and bacon might look and smell delicious on your plate, but their saturated fat content can quietly nudge your heart health in the wrong direction. If you are already dealing with high cholesterol, it might be time to give your breakfast a heart-friendly makeover. It does not mean giving up flavour, just shifting it. Swap the greasy meats for grilled tomatoes, mushrooms, and beans. Try a veggie sausage if you are craving the texture, or go continental with yoghurt and fruit.

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