Health

The Worst Foods for High Cholesterol (and What to Eat Instead)

Published

4 months ago

15 August 2025

We enjoy eating every day – eating to our satisfaction and also to our stomach appeasement, what most people never tell you about eating, especially for enjoyment, is that it can quietly damage your health.

It can alter your health in so many ways before you know it and before you’d know what is happening – you are already taking medications.

High cholesterol foods

If you have heard about High Cholesterol, you are aware that eating a lot of food that is cholesterol risk implied in earlier lines, high in saturated fat can raise your cholesterol levels.

According to the Federal ministry of health, too much LDL(low-density lipoprotein) can lead to atherosclerosis – this is the buildup of cholesterol and fatty material in your blood vessels.

Talking about the worst food that can contribute to high cholesterol, they have the highest levels of fat that can damage your health control – you should be conscious of eating less of them.

We have:

Fries: frying foods build up the calorie count in your body, this is because saturated fats and cholesterol are absorbed by the food during the frying process.

Meat

Red Meat: Are you a lover of meat? It’s time to take control of the consumption. Meat also includes ribs, the pork meat you eat, burgers too. Even if you don’t want to cut off eating red meat entirely, you can start and focus on small amounts or size. You can avoid eating too much red meat all week or maybe, just once in a week. Poultry also contains saturated fats and can be responsible for high cholesterol, so when you hear “stop eating protein” it does not mean you should lean on munching chicken.

Cake – high cholesterol foods

Baked Food: The pastries, pies, cakes and even biscuits you eat with pride contain so much cholesterol from either the palm oil or added butter. There’s also something about added sugars. According to research, sugar has been found to be contributing to lower levels of beneficial high-density lipoprotein(HDL) cholesterol levels. It also contributes to triggering higher levels of a blood fat also known as triglycerides, which is possible to elevate heart attack risk.

What do you eat instead?

Aquatic proteins specifically fish and shellfish will keep your cholesterol in a moderate level.

You can learn to bake at home, that way you control the amount, type of fat and sugar you use or you can talk to your baker concerning how to reduce each ingredient that can contribute to high cholesterol.

Replace sausages with eggs(although, not too many eggs, you can control how you eat eggs too).

Kiwi, apple, berries

Eat more fruits like apples, berries, pears, kiwi and avocado help to lower cholesterol levels and improve your overall health.

Your heart health and over all is important – don’t damage it with too much cholesterol. Eat responsibly.

Health

Disordered Eating Vs. Eating Disorder: Experts Explain The Differences And When To Seek Help

Published

1 week ago

27 November 2025

Trisha Dona

Disordered eating and clinical eating disorders are not interchangeable. Disordered eating refers to irregular or emotionally influenced habits around food: chronic dieting, skipping meals, rigid food rules, occasional binge episodes or persistent preoccupation with calories, weight or body shape. These habits may shift, but when repeated over time they often point to growing vulnerability.

Clinical eating disorders, by contrast, are diagnosed mental-health or medical conditions marked by persistent, patterned behaviours that impair physical health, mental wellbeing or daily functioning. Conditions such as anorexia nervosa, bulimia nervosa, binge‑eating disorder and other specified feeding or eating disorders fall into this category.

Image: Google

Evidence from Nigerian research confirms that disordered eating attitudes and risk for eating disorders are present among young adults and adolescents. In a study of more than 1,050 undergraduates from two higher‑education institutions in Lagos, roughly 16 percent scored positive on the EAT‑26 screening tool for disordered eating attitudes.

At a university in Ile‑Ife, a survey of female undergraduates found that 17.1 percent were classified as at high risk for eating disorders, based on the same screening instrument.

A more recent analysis among female undergraduates in Lagos found a lower prevalence of disordered eating (about 5 percent). Still, the study flagged a strong association between body-image dissatisfaction, body‑mass index (BMI) and disordered eating attitudes.
Adolescents are not exempt: a survey of 13 to 19-year-olds in Ibadan used screening tools to assess disordered eating behaviours and feeding/eating disorders. Results showed that 28.2 percent exhibited disordered eating behaviours, and a significant portion also met screening criteria for feeding/eating disorders.

Image credit: Google

Clinical, clearly diagnosed cases have also been documented. There’s a recorded instance of a 20-year-old undergraduate at a Nigerian university diagnosed with anorexia nervosa showing that what may start as dieting or food anxiety can escalate into serious health and psychiatric risk.

Because disordered eating and eating disorders exist within the Nigerian context, distinguishing between them matters. Persistent preoccupation with food, weight or body shape; regular dieting, bingeing or purging; emotional distress tied to eating; and disruption of everyday life are all red flags. When those signs persist, seeking professional support whether nutritional counselling, psychological therapy or medical care becomes essential.

Health

The Exercise That Keeps You Younger

Published

2 months ago

13 October 2025

If you’ve ever met someone in their fifties who moves like they’re still in their twenties, it’s likely they’ve discovered the simple habit that keeps the body from giving in to age: regular movement.

While fitness trends keep changing, one form of exercise has stayed constant in its benefits: strength training. It’s not about building bulky muscles or chasing a perfect body. It’s about keeping your bones strong, your joints stable, and your metabolism from slowing down. After the age of 30, the body naturally begins to lose muscle each year. That’s why everyday tasks, like climbing stairs or carrying groceries, start to feel heavier. Strength training helps reverse that.

Research supports this claim. People who lift weights or engage in resistance exercises have lower risks of diabetes, heart disease, and cognitive decline. But beyond the science, it’s about how it makes you feel. Nigerians juggling work, traffic, and family life know how draining each day can be. Even short sessions of body-weight squats, lunges, or push-ups a few times a week can recharge you better than most expensive wellness fads.

It also boosts your mood. Physical activity releases chemicals that help clear mental fog and lift your energy. It’s your body’s way of proving it still has strength to give.

You don’t need a gym to start. A mat, a pair of dumbbells, or even two water bottles will do. The goal is to stay consistent, to keep your body active enough to stay responsive.

Each push, lift, or stretch is a reminder that staying young isn’t about denying age; it’s about moving through it with strength.

Health

Which Fruits Are Highest in Calcium?

Published

3 months ago

17 September 2025

When it comes to calcium, most people immediately think of milk, cheese, or yoghurt. But if you don’t consume dairy or just want variety, certain fruits can help fill the gap. While they won’t match dairy in calcium content, these fruits can contribute meaningfully to your daily needs.

Why Calcium Matters

Calcium isn’t just for strong bones and teeth. It also keeps muscles working properly, supports nerve function, and helps maintain a steady heartbeat. A consistent intake is essential at every stage of life, especially for growing children, women over 30, and older adults who face higher risks of bone loss. Here are some fruits that deliver calcium

Oranges

Oranges are widely available in Nigeria and more than just a source of vitamin C. A medium-sized orange contains around 60 mg of calcium, and fresh juice, particularly fortified versions, can provide even more.

Figs (Fresh and Dried)

Figs are among the top fruit sources of calcium. Five fresh figs offer roughly 90 mg, while half a cup of dried figs can reach about 120 mg. They also provide fiber and potassium, making them a wholesome addition to snacks or breakfast bowls.

Blackcurrants

Though less common locally, blackcurrants are worth noting. 100 grams supply about 55 mg of calcium and antioxidants that support overall health.

Kiwis

A cup of sliced kiwis contains approximately 35 mg of calcium. They also provide vitamin C, which helps the body absorb calcium from other foods.

Mulberries

Mulberries contain roughly 39 mg of calcium per 100 grams. They are also rich in iron and vitamin K, both of which work alongside calcium to maintain strong bones.

Papaya (Pawpaw)

Papaya is a staple in Nigerian markets and households. 100 grams provides about 30 mg of calcium. It’s refreshing on its own or paired with a splash of lime for breakfast or snacks.

Tangerines

Tangerines contain around 37 mg of calcium each. They are easy to carry, naturally sweet, and a convenient way to get a small calcium boost between meals.

Making Fruits Work for You

Fruits alone won’t meet your daily calcium requirement. However, when combined with vegetables, beans, or fish, they help you get closer without relying solely on dairy. For Nigerians, enjoying seasonal fruits like pawpaw, oranges, or tangerines is a simple and tasty way to support bone health.