Name: Benefits of eating raw coconut in the morning
Uploaded: 2024-09-24T16:19:18+05:30
Duration: 1 min 43 s
Description: Did you know that raw coconut is more than just a tropical fruit? It’s a powerhouse of nutrients that can transform your mornings! Here’s why you should consider adding raw coconut to your daily routine.Watch the video for more details

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Did you know that raw coconut is more than just a tropical fruit? It’s a powerhouse of nutrients that can transform your mornings! Here’s why you should consider adding raw coconut to your daily routine.Watch the video for more details

Benefits of eating raw coconut in the morning

benefits of eating raw coconut in the morning

Ishita Roy

Deadly Flesh-Eating Bacteria: Why A Rare, Lethal Bacteria Is Suddenly Spiking And Is Killing 1 In 5 Who Catch It

deadly flesh-eating bacteria: why a rare, lethal bacteria is suddenly spiking and is killing 1 in 5 who catch it

Breakthrough Vaccine Could Stop Pancreatic Cancer From Returning- Here Are 6 Signs of The Deadly Disease

breakthrough vaccine could stop pancreatic cancer from returning- here are 6 signs of the deadly disease

This 'Common Toilet Issue' That Happens At Night Could Be An Early Warning Sign Of Prostate Cancer

this 'common toilet issue' that happens at night could be an early warning sign of prostate cancer

7 Multiple Sclerosis Myths You Need to Stop Believing Right Now

7 multiple sclerosis myths you need to stop believing right now

sarcoma

Sarcoma Awareness Month

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mrinal gounder

Sarcoma, often called the "forgotten cancer," and this is why it is important to talk about it. July marks the Sarcoma Awareness Month. It is a rare and complex group of cancers that can affect anyone, anywhere in the body. In an exclusive interview, Dr. Mrinal Gounder,  a globally recognized sarcoma expert and medical oncologist at Memorial Sloan Kettering Cancer Center, New York, who is also the Physician Ambassador to India and Asia, stresses the need for early, accurate diagnosis and specialized care. While mostly unpredictable, awareness, genetic counseling, and timely medical attention can make a life-saving difference.

Sarcoma, often called the "forgotten cancer," and this is why it is important to talk about it. July marks the Sarcoma Awareness Month. It is a rare and complex group of cancers that can affect anyone, anywhere in the body. In an exclusive interview, Dr. Mrinal Gounder,  a globally recognized sarcoma expert and medical oncologist at Memorial Sloan Kettering Cancer Center, New York, who is also the Physician Ambassador to India and Asia, stresses the need for early, accurate diagnosis and specialized care. While mostly unpredictable, awareness, genetic counseling, and timely medical attention can make a life-saving difference.

EXCLUSIVE INTERVIEW with MSK, New York Physician Dr Mrinal Gounder On Sarcoma Awareness Month

exclusive interview with msk, new york physician dr mrinal gounder on sarcoma awareness month

Kalpana Sharma

Pancreatic Cancer: New Study Warns How Your Alcohol Habit Could Be A Date With One Of The World’s Deadliest Cancers

pancreatic cancer: new study warns how your alcohol habit could be a date with one of the world’s deadliest cancers

Unique Symptoms Of Seasonal Respiratory Virus In 2025 And How Long Does The Infection Last?

unique symptoms of seasonal respiratory virus like covid 19, flu or influenza and rsv in 2025 and how long does the infection last

New Blood Pressure Guidelines In The US Place Prevention And Early Treatment On Top

new blood pressure guidelines in the us place prevention and early treatment on top

Why The Healthiest People Swear By Doing Less, Not More? Expert Explains

why the healthiest people swear by doing less, not more? expert explains

beyond the stethoscope

guru n reddy

doctors day 2025

national doctors day 2025

who heals the healer

From unnecessary procedures to unclear billing, Dr Guru N Reddy, MD, FACP, FACG, FASGE, AGAF, Founder &amp; Chairman, Continental Hospitals, Chief of Gastroenterology &amp; Liver Diseases, calls out the silent wrongs in the system. In the first episode of Beyond the Stethoscope, the veteran doctor holds up a mirror to medical malpractice, exposing how lack of transparency and greed are eroding trust in healthcare. This isn’t just about bad doctors, it’s about a broken mindset.

From unnecessary procedures to unclear billing, Dr Guru N Reddy, MD, FACP, FACG, FASGE, AGAF, Founder & Chairman, Continental Hospitals, Chief of Gastroenterology & Liver Diseases, calls out the silent wrongs in the system. In the first episode of Beyond the Stethoscope, the veteran doctor holds up a mirror to medical malpractice, exposing how lack of transparency and greed are eroding trust in healthcare. This isn’t just about bad doctors, it’s about a broken mindset.

Doctors Day 2025: Beyond The Stethoscope, Episode 1

doctors day 2025: beyond the stethoscope, episode 1

A Simple 10-Minute Daily Habit Can Boost Sleep Quality

a simple 10-minute daily habit can boost sleep quality

What Happens To Your Body When You Work From Bed  All Day, Everyday?

what happens to your body when you work from bed  all day, everyday?

Exposome Explained: How Mapping Humans' Lifetime Environmental Exposure Is Linked To Their Health

exposome explained: how mapping humans' lifetime environmental exposure is linked to their health

Boiled vs Cooled Potatoes: How Resistant Starch Affects Your Glycemic Index

boiled vs cooled potatoes: how resistant starch affects your glycemic index

Health

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World Health Day

Every year on April 7, World Health Day is observed, this year, our team in an exclusive interview with Lt Gen Dr Vimal Arora spoke to him about the importance of dental health and how it can tell a lot about your overall health. As Dr Arora rightly says, your oral health is like a "mirror" to your overall health. Watch the full interview here.

World Health Day 2025: Why Your Dental Health Is Important, An Exclusive Conversation With Lt Gen Dr Vimal Arora

world health day 2025: why your dental health is important, an exclusive conversation with lt gen dr vimal arora

Clear Skin in the Monsoon: 5 Ayurvedic Superfoods to Beat Breakouts from Within

clear skin in the monsoon: 5 ayurvedic superfoods to beat breakouts from within

Lactic Acid in Goat Milk: The Gentle Skin Smoother That Works — But Is It All Hype?

lactic acid in goat milk: the gentle skin smoother that works — but is it all hype?

Dietician Shares Tips To Prevent Osteoporosis, Calls It A 'Silent Thief'

dietician shares tips to prevent osteoporosis, calls it a "silent thief"

mawra hocane

fitness routine

radiant glow

skincare tips

pilates

healthy diet

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fitness secrets

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Mawra Hocane, the actress known for her role in Sanam Teri Kasam, has recently shared some breathtaking wedding photos on Instagram, leaving netizens in awe of her glowing skin and fit physique. Achieving this level of fitness and radiance doesn’t happen by accident. It’s the result of Mawra’s dedication to her fitness routine and a solid skincare regimen. But it’s not just about working out—her healthy diet and lifestyle choices play a huge role too.Watch the video for more details

Mawra Hocane's Fitness Routine: The Secrets to Her Radiant Glow

mawra hocane's fitness routine: the secrets to her radiant glow

From Loneliness To Overstimulation: Psychologist Explains How COVID Changed Our Mental Health In 5 Years

Tanya Dutt

From Loneliness To Overstimulation: Psychologist Explains How COVID-19 Pandemic Changed Our Mental Health In 5 Years

COVID-19

pandemic mental health

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Mental health

When COVID-19 first emerged in late 2019, few would have imagined the deep and enduring impact that it would have on our emotional and mental health. What started as an immediate public health emergency—characterized by lockdowns, travel restrictions, and social distancing—soon became a turning point in society. Streets lay empty, offices shut down, and houses became classrooms, gyms, and offices for weeks on end. While survival was the first concern—saving lives, avoiding infection—another crisis was building in the background, unobtrusively remaking the way we think, feel, and connect. Today, five years later, the after-effects of those times continue to mold our emotional lives. Psychologist Sneha Shivarajan witnessed the transformation firsthand, working with clients across the different ages and backgrounds. What she observed is that while the pandemic years were characterized by intense stress and uncertainty, the post-pandemic era has its own multifaceted challenges. "Grief, anxiety, and loneliness were all present prior to COVID-19," Shivarajan states, "but the pandemic thrust them into the spotlight." The collective trauma of a global health pandemic made individuals more attuned and more outspoken about unease they may have previously suppressed. One of the most significant shifts has been the normalization of asking for help. The pre- and post-pandemic prevalence of telecounseling and virtual therapy sessions dissolved geographical and social boundaries to access mental health care. Something that began out of necessity during lockdowns has continued, as widespread global events—geopolitical turbulence, economic insecurity, environmental worry—cause individuals to continue accessing virtual realms for advice and community. These platforms provided a safe, accessible means for people to deal with their emotional needs, and they've made discussion about loneliness and mental pressure much less stigmatized. Also Read: <a href="http://healthandme.com/health-news/is-stratus-covid-variant-the-pandemics-next-chapter-in-2025-with-new-symptoms-article-152442256" data-type="tilCustomLink" target="_blank">Is 'Stratus' COVID Variant The Pandemic’s Next Chapter In 2025 With New Symptoms?</a> <h2>What Are The Emotional Patterns That Surfaced and Stayed? </h2> Lockdowns produced a never-before-seen social experiment- roommates, partners, and families all in the same physical space together for weeks on end with no natural respite. For a few, it strengthened relationships; for others, it raised unspoken tensions. "I’ve had clients tell me their relationship with their parents changed completely during the pandemic," Shivarajan explains. "Being around each other 24/7 brought out personality traits and habits that had never surfaced before." Conflicts that could once be avoided were suddenly unavoidable. Meanwhile, technology became a lifeline for social connection. Virtual friendships, online romance, and remote socializing transitioned from alternative to mainstream behavior. Individuals held virtual happy hours, participated in online workouts, and even watched movies together in real-time. For many, this wasn't a temporary stopgap measure—it was the start of a new, hybrid form of relating. The concept of "quality time" has broadened to encompass shared screens, group messaging, and hybrid experiences, where face-to-face isn't always required for closeness. <h2>A New Generation Finding Their Way Through Identity and Overstimulation </h2> For young adults and teenagers, the pandemic came during a critical stage in their emotional and cognitive development. With schools shut down and social life going online, their source of information burst open—ranging from climate activism to personal issues such as intimacy and mental health. Though this stream of information is liberating, it is not without its price. "Too many young people are overwhelmed," claims Shivarajan. "They doubt themselves, fret about the future, and sometimes feel immobilized by the sheer amount of what they know." But there's also resilience. This generation is not afraid to make their voices heard. They've embraced social media, grassroots activism, and community organizing to express themselves and call for change. The challenge is figuring out how to balance awareness with self-care, so activism doesn't spiral into burnout. <h2>Subtle Signs of Lingering Pandemic Stress </h2> Even for individuals who describe themselves as "back to normal," the body has a different narrative. Shivarajan cites indicators such as chronic irritability, decreased concentration, repeated illnesses, and an unshakeable feeling of restlessness as proof that unprocessed pandemic stress still lingers. These aren't random symptoms—they're messages. "Your body is trying to inform you there's more going on underneath," she says. To acknowledge these patterns is the first step in healing, but the work is very individual. For some, recovery might mean building a stronger social network. For others, it could involve adopting new self-care routines, scaling back on commitments, or working with a therapist. Shivarajan emphasizes that there is no one-size-fits-all solution: "Each person is the sailor of their own ship. Even if we’re all navigating the same waves, our ships are different." The last five years have shown that mental health is not a fixed condition—it's a dynamic response to our surroundings, relationships, and global events. COVID-19 was more than an interlude; it was a profound transformation in the way we live and connect with each other. We've transitioned from a time of solitude to one of almost ceaseless stimulation, from loneliness to Information Overload. The technology we've created—teletherapy, virtual connections, flexible work arrangements—isn't going away. But it needs to be used mindfully, so that it strengthens not degrades our well-being. In Shivarajan's view, awareness is the key. "If the pandemic taught us anything, it's that mental health is worth prioritizing before crisis hits. We need to keep listening—to our bodies, our emotions, and to each other." Five years later, the takeaways are obvious: loss can prompt openness, technology can close distances, and proximity—whether physical or virtual—continues to be an essential component of healing. The task now is to bring those lessons with us, constructing a culture of mental health that is long-lasting, resilient, and profoundly human. Sneha Shivarajan is a consultant psychologist at Good Wave Foundation in India <meta content="cms.next" name="cmsei" />

from loneliness to overstimulation: psychologist explains how covid-19 pandemic changed our mental health in 5 years

ADHD medication may do more than improve focus — it’s linked to lower risks of suicide, substance misuse, transport accidents, and criminality, according to a large Swedish study, highlighting benefits beyond symptom control and urging wider treatment awareness.

ADHD Medication May Cut Risks of Suicide, Substance Misuse, and Criminality, Study Finds

adhd

health and wellness

suicide

adhd medicines

new study

Medication prescribed to people with attention deficit hyperactivity disorder (ADHD) not only helps them concentrate but may also reduce the risk of suicidal behavior, substance misuse, transport accidents, and criminal activity, according to new research. ADHD affects an estimated 2.6 million people in the UK. Globally, it impacts around 5 per cent of children and 2.5 per cent of adults. Despite its prevalence, in the UK just over half of those diagnosed receive medication for the condition. <h2>Large-scale study tracks impact over two years </h2> Researchers from the Karolinska Institute in Sweden analysed data from national health registers collected between 2007 and 2020. The study included 148,581 individuals aged six to 64 who were newly diagnosed with ADHD. Of these, 57 per cent began drug treatment for ADHD, with methylphenidate, a commonly prescribed stimulant, used by 88.4 per cent of those taking medication. The rest received no medication after diagnosis. The study, published in the BMJ, examined how often participants experienced suicidal behaviours, substance misuse, accidental injuries, transport accidents, and criminal offences in the two years following their diagnosis. <h2>Significant reductions in risky behaviours </h2> After adjusting for factors such as age, sex, education level, psychiatric history, and other health conditions, the researchers found notable benefits among those taking medication. ADHD drug treatment was associated with a 17 per cent reduction in suicidal behaviour, a 15 per cent drop in substance misuse, a 12 per cent decline in transport accidents, and a 13 per cent reduction in criminality. Although the reduction in first-time accidental injuries was not statistically significant, those with recurrent incidents saw improvements across all five areas. Among this group, medication was linked to a 15 per cent reduction in suicide attempts, a 25 per cent decrease in substance misuse, a 4 per cent drop in accidental injuries, a 16 per cent fall in transport accidents, and a 25 per cent reduction in criminality. <h2>Why these effects may occur </h2> ADHD symptoms often include difficulty paying attention, high levels of activity, and impulsive behaviour. According to the NHS, stimulant medication works by increasing activity in certain brain areas that help control attention and regulate behaviour. Study authors suggest that reducing impulsivity could lower the likelihood of aggressive acts, thereby cutting criminality rates. Improving attention may also reduce the risk of transport accidents by minimising distractions. <h2>Need for better awareness </h2> Samuele Cortese, Professor of Child and Adolescent Psychiatry at the University of Southampton and one of the study’s authors, said more needs to be done to educate people on the long-term risks linked to untreated ADHD. “Commonly people think ADHD is overdiagnosed but there are still many people who have ADHD that are not diagnosed, and many are exposed to these risks,” he said. He added that while side effects such as reduced appetite and difficulty sleeping can occur, they often improve over time or can be managed effectively. The authors concluded that these findings should be considered in clinical decision-making and in public debates about ADHD medication. By improving attention and self-control, the drugs may help safeguard both health and social outcomes for those living with the condition. <meta content="cms.next" name="cmsei" />

adhd medication may cut risks of suicide, substance misuse, and criminality, study finds

wellness without pills

simple health tips

supplements

meditation benefits

natural detox

holistic health

biohacking tools

anti ageing hacks

active lifestyle tricks

eating a balanced diet

We are an era when wellness is a booming industry and biohacking trends are flooding social media timelines. From DNA diet programs to cryotherapy rooms, the promise of improved health tends to be packaged in a glitzy, pricey, and overly complex way. But the healthiest individuals, wellness scientist Ritesh Bawri argues, aren't those following the latest hacks; they're the ones who are honing the fundamentals and making it simple. In a time of smartwatches, health apps, gut tests, and never-ending supplement regimens, it's easy to think that the secret to living longer and feeling better is doing more—more treatments, more routines, more products but what if it's just the opposite? What if the people enjoying the most vibrant health are not the ones obsessively tracking every step and blood marker, but those focusing on less—and doing it with intention? Wellness scientist Ritesh Bawri has worked with thousands of individuals worldwide. His conclusion is refreshingly countercultural- health is simpler than we think, and real results come from mastering timeless basics rather than chasing the latest biohacks. <h2>Why Biohacking Might Be A Distraction? </h2> Biohacking has become a cultural phenomenon. Scroll through social media, and you’ll see influencers touting cryotherapy chambers, red light therapy, nootropic stacks, and glucose monitors as if they’re daily necessities. Bawri understands the appeal. “Human beings are naturally attracted to shiny new objects,” he explains. “This instinct is rooted in our survival, like seeking water that glimmers in the sunlight.” In modern times, that same pull leads us toward the latest gadgets and quick fixes in health but he warns that this search for the next best thing often distracts from what actually matters. “Good health is simple and comes from consistently following what I call the seven pillars of health, or MINDSET,” he says. <h2>The Seven Pillars of Health (MINDSET) </h2> Bawri’s framework for optimal health is built on these seven fundamentals: Meditation – “A moment to pause and reflect resets your autonomic nervous system, promoting calmness in both mind and body.” Integration – Aligning habits with long-term wellbeing, ensuring lifestyle changes stick. Nutrition – Balanced in both quantity and composition, nourishing the body without overcomplication. Detoxification – Supporting the body’s natural ability to eliminate harmful chemicals and dead cells, rejuvenating itself. Sleep – Aiming for 7–8 hours for memory formation, repair, and hormonal balance. Exercise – Strengthening muscles and bones to counter age-related decline. Tribe – Building and maintaining meaningful social connections, because humans thrive in community. “They’re not trendy—but they work,” says Bawri. Before chasing expensive and unproven shortcuts, he recommends mastering these fundamentals. Also Read: <a href="https://www.healthandme.com/nutrition/chia-seeds-are-a-great-source-of-nutrition-expert-explains-why-eating-them-dry-could-kill-you-article-152441578" data-type="tilCustomLink" target="_blank">Chia Seeds Are A Great Source Of Nutrition, Expert Explains Why Eating Them 'Dry' Could Kill You</a> <h2>Why Minimalism in Health Is All That We Need? </h2> Minimalism isn’t just an interior design style—it’s a powerful health philosophy. In Bawri’s experience, stripping away unnecessary complexity can profoundly impact weight loss, immunity, gut health, and mental well-being. “When we eliminate the noise—such as ultra-processed foods, chronic stress, and erratic sleep—we allow the body’s natural intelligence to take charge,” he says. This means focusing less on piling on new interventions and more on removing what harms or overwhelms the body. Bawri has seen individuals reverse chronic inflammation, digestive issues, fatigue, and even anxiety without expensive programs or prescriptions. “True health is not cultivated in a pharmacy; it is built through the quiet choices we make every day,” he adds. <h2>Modern Medicine vs. Minimalist Living </h2> It’s important to be clear, Bawri is not anti-medicine. “Modern medicine is crucial,” he emphasizes. “But we often resort to it too soon.” He believes traditional healthcare’s “more is better” approach—more pills, more procedures—can overshadow the body’s inherent ability to heal when given the right environment. He’s seen biomarkers, like blood sugar and cholesterol levels, improve dramatically through non-invasive, personalized lifestyle changes. For him, the future of health isn’t about adding more layers of complexity but understanding our biology and working with it. <h2>The Myths Driving Over-Medicalisation </h2> Bawri points to one pervasive myth: that every symptom demands immediate medical intervention. “We’ve been conditioned to believe that any deviation from perfect—whether it’s fatigue, bloating, or stress—must be addressed right away,” he says. In reality, the body is designed to fluctuate. Energy levels, digestion, and mood naturally rise and fall. “Over-medicalisation begins when we lose faith in that innate intelligence,” he explains. Another damaging myth is that more equals better—more supplements, more diagnostics, more treatments. Many so-called deficiencies are temporary or rooted in lifestyle habits, not true medical conditions. “Before assuming you’re unwell, ask: Am I dehydrated, underslept, or overstimulated?” says Bawri. <h2>Knowing When to Act and When to Step Back From "Wellness Hacks" </h2> In a wellness market flooded with solutions, it’s easy to buy into fear-driven marketing. Bawri recommends pausing before making health purchases. His advice is to start with observation: track your rhythms, stress patterns, and nutrition without judgment. Then, use those insights to decide what’s necessary. This isn’t about ignoring problems—it’s about making choices based on data and understanding, rather than impulse or trends. “Choosing wisely starts with education, self-reflection, and the empowering realisation that often, less really is more—when it’s the right kind of less,” he says. <h2>The Psychology Behind Doing Less </h2> Psychologically, doing less can be harder than doing more. Our culture equates effort with value. A packed workout schedule or a long list of supplements feels like proof that we’re “working on our health.” But in reality, relentless effort without rest can create stress, hormonal imbalances, and burnout. Minimalist health approaches challenge that mindset. They invite us to trust the process and accept that sometimes, subtraction—not addition—creates space for healing. Post-pandemic, more people are questioning what health really means. The shift toward home workouts, flexible schedules, and a slower pace revealed that many of our pre-pandemic “musts” were optional—or even harmful. As healthcare costs rise and wellness trends multiply, Bawri’s philosophy offers a grounded alternative. Instead of chasing endless “fixes,” it’s about reclaiming agency over our health by mastering the basics and resisting the noise. If there’s one thing Bawri wants people to understand, it’s this: simplicity is not a compromise—it’s a strategy. “The healthiest people I know aren’t the ones trying everything at once,” he says. “They’re the ones who commit to a few timeless practices and do them well.” Before investing in the latest biohacking gadget or supplement, ask yourself- Am I sleeping enough? Eating whole, balanced meals? Moving regularly? Managing stress? Connecting with people who lift me up? True health, it turns out, might not be about doing more. It’s about doing less—strategically, intentionally, and consistently. Ritesh Bawri is a wellness scientist with a Master’s in Nutrition from Tufts University School of Medicine and is certified in Physiology from Harvard Medical School and is Chief Science Officer of NIRA Balance in India <meta content="cms.next" name="cmsei" />

Credits: Canva

Supriya Ramesh

Scientist Reveals the Tiny Foods That Can Transform Your Cholesterol in Just 10 Days

nuts and seeds for cholesterol

cholesterol advice

lower cholesterol in 10 days

healthy fats vs saturated fats

polyunsaturated fats benefits

ldl cholesterol reduction

seeds for heart health

whole grains and cholesterol

low fat diet myths

cholesterol friendly meal swaps

If you’ve ever stared at a packet of mixed nuts wondering whether to sprinkle them over your porridge or just eat them by the handful, here’s your permission slip: go for it. According to Dr Sarah Berry, a professor at King’s College London and Chief Scientist at ZOE, nuts and seeds are not just snackable; they are good for cholesterol crunching. In fact, swap some of your less healthy fats for these nutritional powerhouses, and you could lower your cholesterol by up to 10 per cent in just 10 days. That is faster than most fad diets. <h3>The 10-Day Cholesterol Challenge</h3> High cholesterol often feels like one of those invisible problems, until it suddenly is not. It can quietly build up in your arteries, increasing the risk of heart attacks and strokes. But Dr Berry, during an appearance on the Zoe podcast, said that you can make a real difference in under two weeks by tweaking, not overhauling, your diet. It’s not about eating less fat; it’s about eating the right kind of fat. And this is where most people get it wrong. “Don’t do a low-fat diet,” Dr Berry warns, calling the idea “radical” to anyone still following decades-old advice. Instead, aim for a moderate-fat diet rich in polyunsaturated and monounsaturated fats—exactly the kinds you’ll find in nuts, seeds, and certain oils. <h3>Why Low-Fat Diets Miss the Point </h3> It is tempting to think cutting fat will cut cholesterol, but Dr Berry explains that’s a trap. Not all fats are bad. Saturated fats, found in red meat and some processed foods, can push LDL cholesterol—often dubbed “bad” cholesterol—into dangerous territory. But polyunsaturated fats, abundant in seeds, seed oils, and many nuts, do the opposite. Simply adding nuts to your meals, whether as a snack, salad topping, or nut butter, can slash LDL cholesterol by 5 to 10 per cent. You have to make a swap. This benefit comes from replacing “harmful” fats, like those in certain animal products and fried foods, with healthier plant-based fats. <h3>Seeds: The Cholesterol Fighters </h3> Sunflower seeds, flaxseeds, chia seeds—they’re all loaded with polyunsaturated fatty acids that support heart health. Stir them into yoghurt, blend them into smoothies, or scatter them over roasted veggies. You’ll barely notice the extra effort, but your arteries will thank you. Seed oils, like sunflower and flaxseed oil, can also be smart choices in moderation, adding healthy fats to your cooking without the cholesterol-raising impact of certain animal fats. <h3>Rethinking Dairy, Meat, and Carbs </h3> Dr Berry isn’t out to demonise all animal products. Fermented dairy like yoghurt and cheese gets a surprising green light. These foods, she says, don’t have the cholesterol-raising effect you might expect from their saturated fat content. That’s not permission to live on brie and cheddar, but it is a reason to stop fearing your cheese board. Red meat, however, is a different story. Packed with saturated fats, it’s a direct contributor to rising cholesterol levels. Swapping steak nights for lentil stews or chickpea curries a couple of times a week could make a noticeable difference to your numbers. Then there’s the carbohydrate conundrum. The real trouble lies with refined carbs like white bread, white rice, and sugary snacks. These are rapidly processed by your body and can be converted into triglycerides, which worsen cholesterol profiles. But whole grains are firmly in the “good for you” column. Wholegrain bread, brown rice, oats, and quinoa can help improve cholesterol levels when they replace the refined stuff. <h3>Building Your 10-Day Cholesterol Menu </h3> Swap your morning white toast for porridge topped with walnuts and chia seeds. Your mid-morning biscuit could become a small handful of almonds. At lunch, toss sunflower seeds into your salad, and use olive or sunflower oil for dressing. Dinner might feature grilled salmon or chickpeas instead of steak, with a side of quinoa instead of white rice. <h3>Why This Works So Fast </h3> Cholesterol levels can be surprisingly responsive to dietary changes. LDL cholesterol particles are constantly being produced and cleared from your bloodstream. When you replace saturated fats with healthier fats, you improve your body’s ability to remove LDL cholesterol. Combine that with reducing refined carbs and upping your wholegrain intake, and the improvement can be measurable in just days. Dr Berry’s advice is refreshingly realistic: no calorie counting, no extreme restrictions, just sensible swaps. It’s about building habits you can maintain beyond the initial 10 days, keeping your cholesterol low for the long haul. Forget the idea that lowering cholesterol means bland food and joyless salads. With nuts, seeds, and the right fats, you can eat deliciously and still give your heart a health boost in record time. <meta content="cms.next" name="cmsei" />

scientist reveals the tiny foods that can transform your cholesterol in just 10 days