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Two new studies have found conclusive links between the consumption of ultra-processed foods (UPF) with increased cardiac disease risk, including heart attacks and strokes. The research, presented at the annual meeting of the European Society of Cardiology in Amsterdam, found highly processed food sold in stores across the world, such as fizzy drinks, cereals and ready-to-eat meals, may lead to an increased risk of cardiovascular diseases and hypertension. Henry Dimbleby, the UK government’s former food tsar, said the findings should be a “wake-up call” for the country. “Britain is particularly bad for ultra-processed food. It is storing up problems for the future,” he told The Guardian. “If we do nothing, a tidal wave of harm is going to hit the NHS.” One of the studies, conducted by scientists from the Fourth Military Medical University in China, conducted a review of 10 studies that included 325,403 participants and 38,720 cases of cardiovascular disease (CVD) events, including heart attack and stroke. It found a conclusive association between UPF and heart disease risk. Scientists found that a 10 per cent increase in UPF consumption in daily calorie intake is linked to a 6 per cent rise in heart disease risk. Researchers also observed that the lowest risk was at a less than 15 per cent per day of UPF consumption out of total calorie intake. However, heavy UPF consumption “was significantly and positively associated with increased risk of cardiovascular events,” scientists noted. The other research, also presented at the world’s largest heart health conference, assessed the link between UPF intake with CVD and hypertension in a population of middle-aged women in Australia. Scientists, including those from the University of Sydney, assessed health data of about 10,000 women aged 46-55 years who were recruited into the Australian Longitudinal Study on Women’s Health and followed for 15 years. They assessed the contribution of UPF in the daily dietary intake of these women as well as their self-reported heart disease and stroke, and/or hypertension incidences. The women included in the study had an average UPF intake of 26.6 per cent of total food dietary intake. Over their 15 years of follow-up, scientists found 1,038 incident CVD and 4,204 hypertension cases. Among the middle-aged women, scientists observed that a higher UPF intake was associated with higher risk of CVD and hypertension. “These findings lend support to minimising UPF intake as a component of a heart-healthy diet,” scientists wrote in the study. Taken together, the findings hinted that the harm caused by UPF may be more than just due to their high salt and fat content. “If there is something inherent in the processing of foods that is harmful, then that is a disaster,” said Mr Dimbleby. Read More First-of-its-kind study finds laughter is indeed good medicine, especially for the heart How many steps a day can cut risk of early death (and it’s not 10,000) Weight loss jabs improve heart failure symptoms in obese patients – study First-of-its-kind study finds laughter is indeed good medicine How many steps a day can cut risk of early death (and it’s not 10,000) ‘Boy moms’ called out for dubious logic behind teaching their sons to cook

It’s often said that quiche is old-fashioned, but there is nothing old-fashioned about this one,” says former Great British Bake Off contestant Hermine Dossou. “It’s a crumbly, super-short, melt-in-your-mouth pastry filled with buttery spinach and creamy custard. “Gruyère is the perfect cheese for quiche and a little goes a long way, but if it’s not available, you can substitute with Emmental, Comté, Jarlsberg or Beaufort.” Spinach and mushroom quiche Serves: 8 Ingredients: For the shortcrust pastry: 210g plain flour (gf plus 1 tsp xanthan gum), plus extra for dusting 130g cold butter 1 large egg (55g) 1 tbsp cold water ¼ tsp salt For the custard: 15g butterLeaves from 3 thyme sprigs 1 small yellow onion (about 50g), finely chopped 2 eggs 120g double cream 1 chicken or vegetable stock cube, crumbled 1 tsp Dijon mustard ¼ tsp salt Pinch of black pepper For the filling: 30g butter 250g mushrooms, sliced ½ tsp garlic powder A pinch of salt 250g baby spinach leaves 80g grated Gruyére cheese Method: 1. To make the shortcrust pastry, in a large bowl rub the flour and butter together with your fingertips until sandy in texture. (You can use a food processor to speed up this process.) Add the egg, water and salt and bring together into a dough without overworking it. Wrap in cling film and chill in the fridge – you always want to work with cold pastry as it’s much easier to handle. 2. When ready, lightly flour a work surface and roll out the dough to a circle about 30cm in diameter and 3mm thick. Use your rolling pin to lift it up and lay it over a 23cm tart tin, so there is an overhang of pastry at the top. Using a straight-sided glass, ease the pastry into the corners of the tin by rolling the glass around the edge in circular motion. Chill for 20 minutes. 3. Preheat your oven at 200C/180C fan/400F/Gas 6. Line your chilled pastry case with parchment paper, fill it with baking beans or cheap pulses, and blind bake for 15 minutes. Lift out the baking beans and parchment paper and continue baking for a further 10 minutes to dry out the base. 4. Meanwhile, make the custard. Put the butter, thyme and onion in a small frying pan over medium heat and cook until the onion is soft and transparent. Set aside to cool slightly. In a medium bowl, whisk together the eggs, cream, stock cube, mustard, salt and pepper, adding the cooked onions. Set aside. 5. Prepare the filling using the same pan you used to cook the onions. Heat the butter, add the mushrooms, garlic and salt, and cook over a high heat until the mushrooms are soft and most of the water has evaporated. Add the spinach and cook until it has wilted and the mixture is thick. 6. Tip the spinach mixture into the pre-baked tart case and spread it around evenly. Sprinkle over the grated cheese, then pour in the custard, making sure it’s distributed evenly. Bake at 200C/180C fan/400F/Gas 6 for 20–25 minutes, or until the middle of the quiche looks set and the top is slightly golden. Enjoy warm. ‘The Thrifty Baker’ by Hermine Dossou (White Lion, £18.99).

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I do a lot of activities alone. Not because I don’t have any friends or family who love me and share similar interests, but I’ve grown to enjoy my own company and stepping outside of my comfort zone. The first time I took the plunge was when I went to the Apollo Theatre in Victoria, London, to watch the iconic Wicked The Musical alone for my 21st birthday. I hated it and silently cried throughout the interval, watching people converse with their loved ones. But it taught me several lessons and I have since stopped thinking twice about going anywhere alone. Now, you’d happily find me at the cinema, gig, concert, restaurant, on a solo travel trip and yes, even the theatre, alone. For those thinking about it, but still need convincing, here are some of the reasons why you should try doing activities alone this summer. Increased independence and confidence Apart from learning to appreciate the peace that comes from silence, you could also start learning a new skill or invest in a talent, such as playing an instrument or knitting. “Trying out activities alone can boost your independence and confidence,” said Natalie Viglione, a life, business and spiritual coach who runs Team Gu and the Disrupt Now Program, which helps people and their businesses. “It’s an opportunity to rely on your own judgment and decision-making skills, which can make you feel empowered and more self-assured.” You learn more about yourself It may be easier to coast through life, but taking the time to be self-reflective to learn more about who you are – your likes, dislikes, values and how you are in uncomfortable situations – will provide you with great insight, direction and depth. You might discover new things and experience personal growth along the way too. “The lessons are endless, because the opportunities are too,” said Radha Vyas, CEO and co-founder of group adventure travel company Flash Pack. “Outside of the safety net of your friends and family, you are more open to meeting others, making new friends and creating new connections. The fear of loneliness dissipates almost immediately. Taking on new adventures and experiencing new things [like] solo travelling is life-affirming, and also brings with it a triumphant sense of achievement.” Making new friends Making new friends as an adult isn’t straightforward. But doing activities alone will provide you with countless opportunities to meet people who have similar interests as you. Using solo travelling as an example, Vyas said: “People often feel nervous to travel alone for fear they will be lonely or feel isolated. I’ve travelled solo a lot and have met others at every stage of my journey. “In fact, it’s often hard to have time alone. I think that’s the beauty of travelling solo – you are more open to meeting others and, as a result, wonderful and interesting new friendships form.” Reduced stress and improved mental health There’s a difference between doing activities alone and being lonely. For Lowri-Dowthwaite Walsh, a senior lecturer in psychological interventions at University of Central Lancashire, some people may be more reluctant to spend time alone, because we are often told that we should be with other people. “We are social creatures and tend to crave companionship. We are also aware of negative messages and stereotypes around solitude,” said Walsh. “Some people feel a sense of loneliness when they are alone and may not spend a great deal of time in their own company. Introverted individuals may be more used to being alone than extroverts.” But Walsh goes on to explain that throughout the centuries many philosophers, artists, poets and spiritual leaders have advocated for solitude. “Spending time alone enables you to get to know yourself better. Being alone with one’s thoughts and feelings deepens the relationship with oneself. It also allows for more spiritual and philosophical reflection. Being alone in nature has also been shown to improve wellbeing.” Walsh recommends journaling as a good reflective activity that can be done alone with plenty of time and space. Going for a walk in nature, doing some crafting or painting are also valuable ways to spend time by yourself. Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live How to make your summer tan last longer Why do I get sick when I go on holiday? As Katie Boulter takes Wimbledon by storm, we look at her best on-court fashion so far

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