NHS and Diabetes UK warn your breakfast could increase heart attack and stroke risk

The NHS has issued a message to people who eat breakfast, as some people could unknowingly be putting themselves at risk of a heart attack, stroke and even diabetes . According to official NHS guidance, a simple breakfast swap can help reduce your intake of sugar, salt, and fat. This supports better overall health and reduces your risk of these conditions . Its Better Health campaign says that "even just 1 or 2 everyday swaps can really make a difference" and of course, "the more you make, the better." It adds that "sugar and fat are the biggest things to watch out for at breakfast time" so if you have any of the following in the morning: Chocolate cereal Frosted flakes Honey crunch cereal Croissants Cereal bars You may want to try and swap it out for: Wheat biscuit cereal Shredded wholegrain cereal No-added-sugar muesli Porridge Wholemeal toast Plain natural yoghurt topped with chopped fruit You don't need to make any of these swaps, but if you want to become healthier, then this simple breakfast change could be the start of a better habit. And it's not just the NHS urging people to be mindful about their breakfast choices. Diabetes UK examined popular cereal bars and found that "the majority were high in sugar." It added: "When looking at the labels, we found that very few of the other cereal bars had any fruit added at all. If you're unsure whether the sugar content in a bar is from free or naturally-occurring sugars, check the labels for words ending in 'ose' or any type of syrup, as mentioned above." It reminds people that "saturated fat that increases 'bad' cholesterol in our bodies, which increases your risk of serious health conditions such as heart attack and stroke." The diabetes experts stress that while we know chocolate will be labelled red, showing they're not healthy for us, many "don’t realise that some cereal bars can be similarly high in sugar and fat, and because we don’t think of them in the same way as chocolate, we may be tempted to reach for them more often than we should." If you love your breakfast bars and you simply want to be healthier, there are other swaps you can make while keeping your brekkie the same. Diabetes UK explains: "It’s fine to enjoy cereal bars as part of a healthy, balanced diet. "For many of us, they make a simple, carb-containing snack that can easily be thrown into a bag or lunchbox if you’re on the move. However, it pays to check the label of your cereal bar before you tuck in – make sure that you’re aware of what you’re eating and can make a clear, informed choice. "As always, fruit provides a great, cheap, and healthy snack choice. Low in fat and saturated fat, with no added sugar, fruit is the perfect solution to a sugar craving. As the sugar content is from the fruit itself, it doesn’t count as a ‘free sugar’, so you can enjoy the sweetness without worrying about the consequences." The NHS notes the government advises that free sugars - those added to foods and drinks, plus sugars in honey, syrups, and fruit juices or smoothies - should make up no more than 5% of your daily calories. The maximum daily 'free sugar' intake for each group is as follows: Adults should have no more than 30g of free sugars a day, (roughly equivalent to 7 sugar cubes). Children aged 7 to 10 should have no more than 24g of free sugars a day (6 sugar cubes). Children aged 4 to 6 should have no more than 19g of free sugars a day (5 sugar cubes). Children aged 2 to 3 should have no more than 14g of free sugars a day (3 and a half sugar cubes). Children aged 1 should have no more than 10g of free sugars a day (2 and a half sugar cubes). There's no guideline limit for babies under the age of 1, but sugars should not be added to food or drinks given to babies. The frequency and amount of sugary food and drinks should be as low as possible. If you are worried about your health, always talk to your doctor and follow their advice. For more healthy food swaps, you can check out the NHS website here .