Health
Experts Urge Balance Over Fear as Ultra-Processed Foods Dominate European Diets
Ultra-processed foods have become a significant part of daily diets across Europe, but nutrition experts caution that a healthy lifestyle is about more than simply cutting them out. Instead, they recommend small, realistic changes that prioritize balance and long-term habits.
The consumption of ultra-processed foods varies widely across the continent. In Italy and Romania, they make up about 14% of adults’ daily calories, while in Sweden and the United Kingdom the figure climbs to around 44%. These foods range from energy drinks and packaged snacks to sweetened cereals, instant noodles, and frozen pizzas — items made using industrial techniques rather than traditional cooking.
“There is no clear definition,” said Gunter Kuhnle, professor of nutrition and food science at the University of Reading. Most researchers rely on the NOVA classification, which divides food into four groups: unprocessed or minimally processed items such as fruit and milk; culinary ingredients like oils and salt; processed foods such as canned vegetables; and ultra-processed products.
Diets high in ultra-processed foods have been linked to health concerns, including heart disease, digestive problems, and increased risk of early death. However, not all of these foods are inherently harmful. A UK study found that nutritionally balanced diets containing ultra-processed items can still support weight loss, suggesting the health risks are more often tied to high sugar, salt, and fat content — as well as their ease of overconsumption.
Registered dietitian Sammie Gill, spokesperson for the British Dietetic Association (BDA), emphasized that no one should feel pressured to cut out ultra-processed foods entirely. “What’s important is what your overall diet looks like over the long term, not whether you have a slice of cake or a few biscuits now and again,” she said.
Gill offered practical tips for shoppers looking to improve their diets:
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Choose whole foods where possible. Fresh fruits, vegetables, lean meats, nuts, and oats are closer to their natural state than pre-packaged alternatives.
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Opt for simple snacks. Trade flavored yoghurts for plain versions topped with fresh fruit, swap sugary cereals for whole-grain options, and consider popcorn instead of crisps. When buying crisps, Gill suggests brands that stick to just potatoes, oil, and salt.
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Increase fibre intake. Most Europeans fall short of the recommended daily amounts — 25 grams for women and 38 grams for men. Foods labeled as a “source of fibre” contain at least three grams per 100 grams, while “high fibre” options have six grams or more.
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Balance meals. Pair a ready-made dish with fresh produce — for instance, adding salad to a meat-based ready meal, beans to pasta with jarred sauce, or extra vegetables to a frozen pizza.
Experts stress that food labels can be confusing, and some products, such as mass-produced bread, may be classified as ultra-processed due to additives but are not necessarily harmful. For most people, the goal should not be perfection, but a diet that emphasizes variety, moderation, and gradual improvements.
Health
World Cup Emotion Can Strain the Heart, Cardiologists Warn Fans at Risk
As the World Cup begins, medical experts are cautioning football fans with underlying heart conditions that the emotional intensity of matches can place unexpected strain on the cardiovascular system.
Cardiologists say that the excitement, tension, and anxiety generated during high-stakes games can trigger physical reactions similar to intense exercise, raising heart rate, blood pressure, and stress hormones.
“Intense emotions, whether positive or negative, can act as ‘precipitating risk factors’ for cardiovascular events such as heart attack,” said Paola Santalucia, a cardiologist and board member of the European Heart Network.
She explained that moments of extreme excitement, such as a decisive penalty shootout or a last-minute goal, may pose risks for people already living with heart disease. Those with additional risk factors, including hypertension, obesity, or smoking habits, are also advised to be cautious during emotionally charged matches.
Research using wearable devices has shown that during major football events, some fans experience heart rates climbing as high as 150 beats per minute. That level is comparable to sprinting and reflects how strongly the body reacts to emotional stress.
A study examining supporters during the 2025 German Cup final found that even watching from home can significantly affect physiological responses. “They still had an increase in heart rate that compares to walking, even though they didn’t walk,” said Christian Deutscher, professor of sports economics at Bielefeld University and co-author of the study.
He noted that the most intense reactions often occur not during goals themselves, but during moments of uncertainty such as VAR checks, penalty shootouts, or shots striking the post. These unpredictable situations, he said, are what drive the strongest emotional and physical responses among fans.
Deutscher also pointed out that stadium spectators may experience even greater strain due to environmental factors such as heat and alcohol consumption.
However, experts emphasize that football itself is not inherently dangerous. Instead, it is the body’s natural response to excitement that can create temporary stress.
“The adrenergic stimulation is at its max: extreme high blood pressure, high heart rate, and adrenaline, cortisol, skyrocketing,” said Dan Atar, professor of cardiology at Oslo University Hospital. In rare cases, he added, this surge can contribute to the rupture of arterial plaque in vulnerable individuals, potentially leading to a heart attack.
Atar stressed that such events can occur in everyday situations as well, including physical exertion like shoveling snow. “It is in no way dangerous to watch a football game,” he said. “All this is physiologic. It’s not dangerous to be excited.”
Still, he acknowledged that combining emotional stress with alcohol, heat, and pre-existing conditions can increase risk for some viewers.
Doctors advise those at higher risk to continue prescribed medications, limit alcohol intake, avoid smoking, and watch for warning signs such as chest pain or irregular heartbeat.
“The key message is not to avoid enjoying the match, but to do so with moderation and awareness,” Santalucia said.
Health
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