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Four foods that can help improve your cholesterol and boost heart health

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Four foods that can help improve your cholesterol and boost heart health

Cholesterol has long been seen as a key culprit in cardiovascular disease. While it’s true that cholesterol does play a role, not all cholesterol is bad for us.

There are two main types of cholesterol.

The first type is low-density lipoprotein or LDL cholesterol. This is often referred to as the “bad” cholesterol because it causes fat to collect in the arteries as plaques. This makes it harder for blood to pump throughout the body, leading to greater risk of a heart attack or stroke.

The second type is high-density lipoprotein (HDL) cholesterol — often referred to as “good” cholesterol.

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HDL cholesterol has two key roles in the body. It removes excess bad cholesterol from the tissues and arteries and returns it to the liver so it can be removed from the body. HDL cholesterol also protects the artery walls so there’s less risk of a blockage forming.

Boosting HDL

The ratio of LDL to HDL in a person’s body is related to their cardiovascular disease risk. If you have a higher ratio of HDL to LDL, your cardiovascular disease risk will be lower. But if you have a lower ratio of HDL to LDL, you’ll have a higher risk of cardiovascular disease.

Fortunately, it’s possible to shift this ratio and increase HDL cholesterol levels. This can be achieved by exercising, quitting smoking and managing your weight, for example.

Certain foods can also improve HDL ratios.

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The main way that diet helps boost HDL ratios is by reducing inflammation. Inflammation is a key problem in cardiovascular disease.

Inflammation makes it possible for blood platelets to stick together in our arteries at a much higher rate. This makes it difficult for the HDL cholesterol to do its job, which increases risk of blood clots forming and raises likelihood of heart disease.

HDL helps prevent bad cholesterol from building up.
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By eating anti-inflammatory foods, it makes it easier for HDL cholesterol to do its job of sweeping away excess LDL cholesterol. Here are four examples you can include in your diet:

1. Fruits and vegetables

Research shows that people who have diets high in fruits and vegetables have higher HDL cholesterol levels and a better total cholesterol ratio. They also have lower blood pressure and healthier blood sugar levels, all of which can be supportive to heart health.

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Fruits and vegetables exert their positive effects by trapping free radicals.

Free radicals are highly reactive, unstable molecules that can cause damage to cells and trigger inflammation in the body. By preventing inflammation, this makes it possible for HDL cholesterol to continue doing its job of removing bad cholesterol and protecting the arteries.

2. Oily fish and olive oil

Oily fish (such as salmon, sardines and tuna) and olive oil are rich in a type of fat called “polar lipids”.

These lipids are able to reach the bloodstream more quickly compared to other types of fat, allowing them to reduce inflammation and prevent the aggregation of platelets more effectively.

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Cell and animal studies have shown that a diet rich in the polar lipids from oily fish is effective in preventing blood clots from forming. This effect can help cholesterol ratios stay balanced, meaning cardiovascular disease risk is lower.

3. Fermented dairy

Fermented dairy products, such as yoghurt, kefir and cheese, can all have a positive effect on HDL levels.

During fermentation, the lipids are broken down into smaller compounds that have a greater anti-inflammatory effect than milk. They can also be metabolised faster by the body.

Fermented dairy products are also rich in polar lipids, which means that they can considerably reduce cardiovascular risk.

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Research found that for every 20g of fermented dairy products people consumed each day, there was a modest reduction in cardiovascular disease risk.

4. Red wine

Finally, red wine is completely misunderstood. According to the latest research, moderate consumption of red wine (the equivalent of one to two small glasses per day) is linked with better HDL ratios.

Wine reduces inflammation when consumed in small quantities because it contains polar lipids. However, if wine intake is high, the negative, pro-inflammatory effect of alcohol outstrips the positive effect of the lipids.

This is why it’s important only to drink small amounts and in moderation – otherwise, alcohol can have many negative effects on the body. Indeed, the World Health Organization has said there is no safe level of alcohol consumption as the negatives, such as increased cancer risk even from light drinking, outweigh any positives.

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Non-alcoholic wines also contain polar lipids. Research suggests that polar lipid extracts from non-alcoholic beverages have comparable benefits on preventing the formation of blood clots as their alcoholic counterparts.

Inflammation is a key factor in heart disease. By eating foods that reduce inflammation in the body, it’s possible to look after your heart health and lower cardiovascular disease by improving the ratio of HDL to LDL in the body.

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Baby shot dead in pram in ‘broad daylight’, police say

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Baby shot dead in pram in 'broad daylight', police say

Footage from the scene shows two men driving against the flow of traffic through the Williamsburg neighbourhood when a man sitting on the back of the motorbike takes out a gun and fires “at least two rounds”, New York City Police Commissioner Jessica Tisch told a news conference.

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King Charles gave people a gift on his visit to Wales that could be worth hundreds of pounds

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Wales Online

The King and Queen visited Wales for the annual Royal Maundy service and gave out presents after the service

During his visit to Wales, King Charles gifted presents at the annual Maundy service. The traditional Easter service was held in north Wales for the first time, and only the second time ever in Wales.

Charles, accompanied by the Queen, arrived at St Asaph Cathedral on Thursday, April 2 for the ceremony, which was last held in Wales in 1982. During the visit gifts were given as part of a tradition, and the people who received them are recommended to hold on to them.

The King presented Royal Maundy gifts to 77 men and 77 women as part of the tradition, which happens on the Thursday before Easter every year and recognises people who have showed outstanding Christian service and made a difference to the lives of people in their communities.

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Recipients chosen from dioceses in Wales or close to the English border, were presented with two leather purses. From superstar gigs to cosy pubs, find out What’s On in Wales by signing up to our newsletter here

In a white purse was a set of specially minted silver Maundy coins totalling 77 pennies, to match the King’s age, and in the red purse was a £5 coin commemorating 100 years since Queen Elizabeth II’s birth, and a 50p coin that celebrates the 50th anniversary of The King’s Trust.

Together this gift is valued at hundreds of pounds as the coins are rarely made. The Royal Mint currently stocks Maundy Money with coins priced at as much as £785 and the least expensive being £120.

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Jean Carthy, 81, from Towyn, told the Press Association she had thought it was a scam when she received a letter telling her she had been nominated to receive the gift. She said: “Even this morning I was wondering why I was there. It was just so, so special and especially because it was the first time it has been in north Wales.

“He gave me the purses and said ‘thank you for the work you do’ and that was really something.”

Colin Pengelly, 77, from Castle Caereinion, near Welshpool, said: “It has been an amazing, humbling experience.The King put the purses in my hand and said ‘thank you for all you have done over the years’. I said to him ‘thank you too, keep doing it’.”

Supporters with Union flags and Welsh flags lined the street outside the cathedral to greet the royal couple.

Further up the road, behind barriers separating them from the rest of the crowd, were a group of protesters with yellow flags from Republic, an anti-monarchy campaign group.

They held a banner which had photos of Charles, his brother Andrew Mountbatten-Windsor and the Prince of Wales, and the slogan “What are you hiding? Royal Epstein inquiry now”.

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Hours before Charles and Camilla’s arrival, graffiti saying “Not our King” was cleaned off a wall in the grounds of the building, which is the UK’s smallest ancient cathedral.

The first recorded Royal Maundy service was held in 1210 by King John commemorating the Last Supper of Jesus Christ, and the distribution of alms has become a tradition.

Speaking to recipients before the King ‘s arrival, Bishop of Norwich the Right Rev Graham Usher said: “It’s an act of humility on the part of the monarch in which a small representative group of people who have lived an exemplary life of service to their church and community is honoured. Enjoy this moment. It’s your moment.”

The bilingual service, in English and Welsh, included specially composed anthem A Sacred Benediction which was sung by soprano Rebecca Evans.

As they left the cathedral, Charles and Camilla were greeted by schoolchildren, many of whom had bunches of flowers to present to them, and then spoke to people on the High Street outside who had been waiting while the service took place.

Camilla wore a hat by Philip Treacy, a navy blue silk crepe pleated dress and navy blue wool crepe embroidered coat, both by Christian Dior, and accessorised with a sapphire and diamond brooch which belonged to the late Queen.

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Lib Dems call for 10p fuel duty cut to help motorists with Iran living costs

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Lib Dems call for 10p fuel duty cut to help motorists with Iran living costs

He said taking action on petrol and diesel prices, cutting fuel duty “now, not by 1p, not by 5p, by 10p a litre”, was “especially important today as people set off to join families and friends for the Easter weekend – 21 million trips – the busiest weekend on British roads in years”.

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Moment Land Rover driver rams machete-wielding bike thief in Sainsbury’s car park

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Moment Land Rover driver rams machete-wielding bike thief in Sainsbury’s car park

“Shortly afterwards, a 19-year-old man was detained and arrested nearby on suspicion of common assault, grievous bodily harm, threats to kill, theft of a bike, theft of a motor vehicle, possession of an offensive weapon, driving while disqualified and possession of drugs.

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Person dies after police called to ‘casualty on tracks’

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Cambridgeshire Live

British Transport Police were called to reports of a casualty on the railway tracks

A person has died after Cambridge trains were disrupted for nearly five hours. British Transport Police were called to the Baldock area with reports of a casualty on the tracks at around 10.30am on Thursday (April 2).

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Officers and paramedics attended the scene. The person was pronounced dead at the scene.

Trains between Cambridge and Hitchin were disrupted while emergency services responded. However, lines have reopened and disruption is expected until around 4pm.

A National Rail spokesperson said: “The emergency services have completed their work following an earlier incident between Hitchin and Cambridge allowing all lines to reopen. Whilst service recovers, trains may still be revised or cancelled.”

Do you want more of the latest Cambridgeshire news as it comes in from across the county? Sign up to our dedicated newsletter to make sure you never miss a big story from Cambridge or anywhere else in the county. You can also sign up to our dedicated Traffic and Crime newsletters for the latest updates on the topics you are most interested in.

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Four Belfast men rushed to hospital after 70mph crash as harrowing doc returns tonight

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Belfast Live

A+E After Dark series 7 captures unprecedented access to Belfast’s Royal Victoria Hospital A&E department, showing the night shift reality for NHS staff

The gripping documentary series A+E After Dark makes its return for a seventh series on Thursday evening on 5 Star.

This new season has been filmed within the A&E departments of Norfolk and Norwich University Hospital, Newham Hospital in East London, and Royal Victoria Hospital in Belfast.

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The programme provides extraordinary access to the night shifts where staff come under immense pressure, face violent incidents and make critical life-or-death decisions.

The opening episode features disturbing racist abuse directed at an A&E nurse in Newham, desperate efforts to save both a stabbing victim and their attacker in Norwich, and four injured young men involved in a 70mph collision during adverse weather conditions in Belfast.

A synopsis for episode one states: “At Norfolk and Norwich University Hospital, doctors race to save both victim and attacker after a shocking stabbing brings two critically injured men into A+E at the same time.”, reports the Mirror.

“In Belfast, a high-speed crash during extreme weather leaves multiple patients at risk of spinal injuries, while an elderly woman undergoes a painful procedure for a broken femur.

“Meanwhile in Newham, security intervene when a patient refuses to stop live streaming inside the department, and in Norwich, a team fights to restart a patient’s heart during a sudden cardiac arrest.”

In a chilling preview clip of the Belfast collision, four young men are seen being rushed into the department following a high-impact car crash at 70mph.

The programme then shows Doctor Michael assessing one of the front-seat passengers, David, who is experiencing considerable discomfort. In a recorded segment, Doctor Michael elaborates: “Obviously, the faster the car is going, the more severe injuries you will get.”

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While examining David, Doctor Michael indicates the patient will require X-rays of his face, neck, lower back and knees to ensure there are no fractures or breaks.

This comes as NHS England sadly reports a three-year peak in violence directed towards staff. Nearly 1 in 7 NHS employees (14.47%) suffered physical assaults from patients or members of the public last year, with a record figure of staff experiencing unwanted sexual behaviour, climbing steeply to almost 1 in 3 ambulance personnel (31%), while 9% reported encountering discrimination – the highest proportion ever documented, according to fresh statistics from NHS England.

A+E After Dark documents the unrelenting nature of nocturnal emergency care throughout the UK. The latest series tracks committed teams in Belfast, Newham and Norwich as they contend with fatigue, overcrowding and mounting violence while striving to preserve lives.

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**A+E After Dark airs on 5 Star at 9pm on Thursday 2 April and is available to stream on My5. You can follow the series on **Facebook** and **Instagram** and **TikTok.

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Bridlington woman prosecuted after her waste was fly-tipped

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Bridlington woman prosecuted after her waste was fly-tipped

Waste linked to Emily Scurrah, of Bessingby Gate, Bridlington, was discovered dumped on land off Gypsey Road in the town on May 13, 2023.

An East Riding of Yorkshire Council spokesperson said despite requests, she did not attend an interview under caution with officers, so the case was taken to court. 


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Scurrah appeared before Hull Magistrates’ Court on Friday, March 20, where she pleaded guilty to an offence of failing in her duty of care to ensure her waste was disposed of legally.

The council spokesperson said she told the court she had paid two men to take away her rubbish but had not checked whether they were authorised waste carriers.

She was fined £120 and ordered to pay £459.15 costs and a £48 victim surcharge.

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Carl Skelton, director of streetscene services at East Riding of Yorkshire Council, said: “Waste found dumped, like in this case, could have easily been put in a wheelie bin at home, which are provided by the council. 

“Even if you give your waste to someone else to dispose of you are still responsible for that waste and where it ends up. 

“Fly-tipping is never acceptable.”

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‘Best dinosaur movie ever made’ from writers A Quiet Place airs on TV tonight

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Wales Online

The film is not currently streaming anywhere but fans have a chance to see the underrated gem

A ‘original’ sci-fi film penned by the writers behind the ‘best horror movie ever’ is set to air on television tonight.

The film, 65, first hit screens in 2023 and offers movie enthusiasts the perfect way to kick off their extended bank holiday weekend. According to its synopsis, the narrative follows a solitary pilot named Mills, who after a devastating crash, finds himself on an uncharted planet.

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He swiftly realises he’s actually stranded on Earth… 65 million years in the past. With just one opportunity for rescue, Mills and the sole other survivor, Koa, must traverse an unfamiliar landscape teeming with hazardous prehistoric creatures in a monumental battle for survival.

Those wishing to catch the film can do so tonight (April 2) from 9pm on Film4. Viewers should ensure they tune in to avoid missing it, as at the time of writing the title is not currently available on any streaming platform. Alternatively, audiences can catch it on Film4+1, where the film will commence an hour later at 10pm, reports the Mirror.

Adam Driver, renowned for his portrayal of Kylo Ren in the Star Wars sequel trilogy, heads up the cast as Mills, alongside Ariana Greenblatt as Koa. Greenblatt, a former Disney actress, has since featured in Barbie, Borderlands and Now You See Me Now You Don’t.

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The film was penned and helmed by the writing duo Scott Beck and Bryan Woods. The pair are best recognised for crafting the original horror thriller A Quiet Place before passing the franchise’s creative reins to John Krasinski. They collaborated again on Heretic, with audiences hailing both their spine-tingling works as ‘one of the best horror movies ever’

However, 65 didn’t replicate the box office triumph of their earlier work. It generated just $60 million globally against a $45 million production budget. Despite receiving a rather disappointing 35% score on Rotten Tomatoes, numerous viewers insist it merits attention.

One critic, revisiting the film, offered a reassessed perspective on its value several years following its debut.

The film provides a gripping sci-fi survival tale where action propels a story of solitude and human connection. Enthusiasts of creature features and suspense will value its compact structure, emphasising impact and rhythm, mirroring the legacy of dinosaur films that have consistently occupied a distinctive space in blockbuster entertainment.

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Numerous viewers go as far as completely rejecting the unfavourable critical assessments. Its economical 93-minute duration is also praised as a welcome alternative to enduring a lengthy marathon viewing experience.

One enthusiast went as far as declaring it the “best dinosaur movie ever made”, with numerous viewers drawing comparisons to its superior action sequences when stacked up against the Jurassic World franchise. Another viewer enthused: “This film deserves 10 STARS!!! Instant Classic!!!”

A further viewer proclaimed: “This movie checked off all the boxes. Space travel, dinosaurs, suspense, emotional connection, and Adam Driver! It doesn’t waste any time grabbing your attention, and the compelling story line is a great ride all the way through.”

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Not everyone is in agreement, however, with some expressing disappointment primarily with the film’s conclusion. Others contend that 65 was denied a fair opportunity at the box office, having been released alongside major franchise blockbusters such as John Wick 4, Shazam 2, Scream VI and Creed III.

Perhaps the most glowing endorsement came from one viewer who commented: “Think Jurassic Park but much better and believe me when I say a lot better. This is that rare science fiction action movie that people have tried to make but didn’t get it right. Here, they finally not only got it right but they excelled!! Plus, real life marine Adam Driver is top notch in a really exciting movie.”

65 airs tonight at 9pm on Film4.

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Egg prices in the US are much lower than last Easter

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Egg prices in the US are much lower than last Easter

U.S. egg prices have fallen 60% from last year’s record highs, making it easier for consumers to fill their Easter baskets and Passover Seder plates.

Bird flu was to blame for elevated retail prices during the first five months of 2025, and the course of the highly contagious disease is a big reason why prices are much lower now. An outbreak forced farmers and commercial producers to slaughter entire broods of egg-laying hens, but ebbing cases in the second half of last year helped restore egg supplies, said Mark Jordan, the executive director of agricultural research firm LEAP Market Analytics.

The stubborn outbreak is still affecting U.S. poultry flocks, with the number of infected commercial flocks rising in March. But farmers have been rapidly replenishing flocks that died or had to be destroyed. Between July 2024 and July 2025 the number of egg-type chicks hatched in the U.S. rose 8%. It was the first sustained and substantial increase in the availability of specially-bred layer chicks since the bird flu outbreak began in 2022, Jordan said.

The Trump administration’s decision to import nearly 1 billion eggs last year also helped lower prices, Jordan said, although imports have since returned to more normal levels. The U.S. also exported fewer eggs last year to help boost domestic supplies.

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But what’s good for consumers isn’t necessarily good for farmers, who are finding it difficult to recoup their costs as egg prices plummet. They also may have to pay more for feed, including corn and soybean meal, because of the Iran war.

“Farmers are no strangers to volatility. It’s part of the business. But in recent months, many have been selling eggs at or below the cost of production,” said Emily Metz, the president and CEO of the America Egg Board, a trade group.

Here’s a look at U.S. egg prices by the numbers, according to government figures:

— $2.50 per dozen: Average U.S. price for a dozen eggs in February.

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— $6.23 per dozen: Average U.S. price for a dozen eggs in March 2025, which was an all-time high.

— 315.8 million: Number of egg-laying hens in the U.S. as of March 1. That’s 8% higher than last year.

— 45 million: Number of egg-laying hens in Iowa, the top U.S. state for egg production.

— 205.7 million: Number of chickens and other birds in commercial and backyard flocks that died or were culled due to bird flu since February 2022.

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— 5.22 million: Number of chickens and other birds that died or were culled because of bird flu in March 2026. That is more than double the number affected in March 2025.

— 657%: The percentage increase in U.S. imports of shell eggs in 2025 compared to the year before.

— $1.05: Average cost for farmers to produce a dozen eggs, not including labor and transportation, according to the American Egg Board. In late March, the national average wholesale price of eggs was $1.17 per dozen.

— 40,000: Number of real eggs that will be used for this year’s White House Easter Egg Roll,

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Tees Valley Combined Authority marks ten years since its formation

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TVCA announces 78.8% funding increase for mayor's office

A lot has changed since the starting point, with the election of a mayor in 2017, ongoing regeneration of the former Redcar steel works (now Teesworks), the nationalising of an airport, the Teesworks Review, and the organisation now finding itself under a Best Value Notice, to name just a handful.

Local councils (like Middlesbrough and Stockton) are a necessity in this country – they have statutory duties including providing social care, while more visible services include bin collections.

In comparison, combined authorities could be described as a nicety  – approximately half the country survives without a metro mayor, although the government is committed to the mayoral model and there will be an expansion of combined authorities in the coming years.

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So the big question is has the combined authority been a net good?

At times it has found itself embroiled in controversy, recently incapable of fulfilling its duties to get its accounts signed off by auditors.

However, having a mayor for the region has certainly brought more attention to Tees Valley, the region hosts the UK’s largest freeport, and TVCA works with partners on transport projects, including hundreds of millions pumped into train stations across the patch, part funded by the combined authority. 

Who’s in charge?

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When the combined authority was brought into existence 10 years ago, it didn’t have a directly elected leader.

In fact it operated for just over a year without a metro mayor, until May 2017, when Conservative then-Councillor Ben Houchen narrowly defeated leader of Redcar & Cleveland Council, Labour’s Sue Jeffrey, to the post, with an underwhelming 21.3 per cent turnout. In Middlesbrough and Hartlepool, less than one in five eligible voters cast a ballot on the matter. 

Mayor Houchen was re-elected with a huge majority in 2021 and with a comfortable lead again in 2024, surviving the anti-Conservative swing that continued into the general election just two months later.

Tees Valley residents continue to not pay a mayoral precept, which can be introduced by regional mayors.

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What does TVCA want to achieve?

Initial ambitions reported back in 2016 (prior to Mayor Houchen’s tenure) for the combined authority included a new Tees crossing, which hasn’t happened yet, electrification of the Teesport to Northallerton rail line, which hasn’t happened yet, as well as A66 and A19 improvements, where work has been done, but a lot still remains to do – the two roads still regularly cause headaches for drivers to this day.

In its own words, TVCA’s website currently says its purpose is to secure investment, create jobs and grow the economy.

While being a combined authority gives the region financial benefits, TVCA does not yet have an integrated settlement, which would translate to greater funding powers, seen in “established” combined authorities.

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Even though TVCA has been in existence longer than its neighbour to the north – the North East Combined Authority – which has been conferred top tier “established” status, the government confirmed in early 2025 that TVCA did not meet the criteria for receiving the higher level status. 

This is due to the Tees Valley Review – which looked into Teesworks – and the resulting Best Value Notice.

While the review found no evidence of corruption or illegality, there was a list of 28 recommendations, most of which applied to the combined authority, along with some scathing remarks during the wider report. 

Employment and wages

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Data from Nomis, who provide labour market statistics on behalf of the Office for National Statistics (ONS), shows the levels of people who are currently in employment across Tees Valley, including both employees and self-employed.

In the final year before TVCA was established, April 2015 to March 2016, a total of 68.8 per cent of the eligible population (16-64 year olds) were in employment in the combined authority area. This compared to 69.5 per cent in the North East and 73.7 per cent nationally.

In the most recent measure available online, taken between October 2024 and September 2025, the percentage of those in employment across Tees Valley has risen to 70.4 per cent, overtaking the wider North East, which has an in-employment rate of 70.3 per cent. The greatest rise has been the national (GB) figure, which is up to 75.6 per cent.

Average (mean) pay statistics across Tees Valley, available from the ONS, shows that ‘pay as you earn’ employees are still earning significantly less than the UK average, as was the case a decade ago.

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Across the country, the average monthly pay in March 2016 was £2,247, compared to £1,922 in Tees Valley at the same time. Fast forward 10 years to the latest figures from January 2026, and monthly wages averaged £3,461 across the UK, compared to £2,878 in Tees Valley

The view from the mayor

In the context of TVCA celebrating its tenth birthday, Mayor Houchen was asked what his highlight and lowlight had been over the past decade.

He said there have been “lots of highlights” and “wouldn’t necessarily want to pick one” but said: “For me personally, the work that’s going on at Teesworks, [and] the corner the airport is now turning.”

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He said “freight” developments as well as progress made over the last 12 months will make a “very significant difference” to the airport’s fortunes in the long term.

As for the flip side of the question, he asked himself: “Do I have any lowlights? No, I don’t think I do. Enjoyed it all. It’s hard, not always easy, but I don’t regret any of it,” adding: “If I had my time again, there isn’t a single decision I would have taken differently.”

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