How to lower cholesterol
Cholesterol is a type of fat, most is made in the liver but the rest we get from the food we eat. Too much cholesterol can be dangerous for our heart and, in the the worst case, may lead to a heart attack or stroke. However, we do need it for our bodies to function properly. It helps with everything from producing hormones to making vitamin D.
There are a few food choices you can make to support heart health and reduce cholesterol. These include:
- Get plenty of unsaturated fats from avocado, olives and oily fish like salmon, sardines and mackerel
- Don’t overdo the dairy
- Eat plenty of oats and barley, these are rich in soluble fibre which limits cholesterol absorption
- Choose fibre-rich foods like brown rice, sweet potatoes, beans, peas and lentils
- Add nuts to your diet, they’re high in unsaturated fats and contain heart-healthy nutrients like vitamin E
- Avoid fried, buttery or creamy dishes, opt for steamed or grilled instead
Harissa roast salmon with warm herby grains and yogurt dressing
Harissa-honey salmon served on top of herby wholegrains, with a quick yogurt dressing on the side – the perfect heart-healthy meal for two.
Miso mackerel with chilli brown rice
Quick Japanese-style mackerel is grilled with a miso-mirin marinade then served on a bed of nutritious brown rice.
Salmon yakitori with stir-fried brown rice
This recipe for salmon yakitori with stir-fried brown rice is low-calorie and super healthy. You’ll get plenty of good fats and fibre.
Sardine spaghetti
Tinned sardines are a great source of protein, omega-3 fatty acids and essential oils. Let them shine in this quick and easy Sardinian spaghetti. You could switch to wholegrain pasta, to increase the fibre in this dish.
Warm lentil, avocado and feta salad
Fibre-rich lentils combine with heart-healthy avocado, crunchy cucumber, seeds, feta and fresh basil for a seriously nourishing meal.
Spanish mackerel
This simple recipe makes great use of storecupboard staples like fibre-rich chickpeas, tinned tomatoes and ‘nduja.
Avocado on toast with smoked salmon
Creamy avocado and smoked salmon on rye toast is a heart-healthy combination of good fats and wholegrain carbs. Enjoy for brunch.
Berry and nut butter porridge
Packed with nuts, fruit and oats, this hearty porridge bowl is a great nourishing breakfast.
Avocado chocolate mousse
Use avocado to make a healthier vegan version of classic chocolate mousse. Top with cocoa nibs for an extra chocolate hit without the added sugar.
Five-bean chilli
Make the most of storecupboard tins in this easy vegan bean chilli. Serve this comforting one-pot with brown rice, avocado, coriander and dairy-free yogurt for a nourishing dinner.
Vegan aubergine curry
Cook aubergine pieces with fragrant spices and red lentils for a high-fibre dinner. Enjoy with wholemeal roti or brown rice.
Cauliflower, walnut and apple salad
Thinly sliced cauliflower florets, cubed apples, raisins, toasted walnuts and a quick mustard dressing make a nourishing lunch option.
Bircher muesli
Make up a bowl of bircher muesli with oats, milk, chia seeds, yogurt and fruit, then leave to soak overnight, so you’ll have a healthy, fuss-free breakfast ready to go. Add extra nuts to ramp up the good fats.
Healthy one-pan chicken and rice
Chicken is marinated in soy, hoisin, honey and garlic then cooked with brown rice. It’s a simple midweek dinner that’s packed with Chinese-inspired flavours.
Vegetarian lentil bolognese
Swap the meat for this delicious lentil bolognese – it’s lower in fat but still makes a tasty, comforting meal.
Avocado fusilli pasta
Avocados make salad dressings and ice creams super-creamy, so why not put them in a pasta sauce? It’s a great way of sneaking more healthy fats into your diet.
api.addSlot({“key”:”inline”,”index”:”3″,”searchTerm”:null,”fullSearchTerm”:null}));]]>
Spelt and apple salad with crispy nuts and seeds
Pack plenty of goodness into this wholesome salad made with spelt, apple, watercress and peas, toss with an olive oil dressing and sprinkle with a crunchy nut and seed mix.
