Cholesterol is a type of fat found in the blood. There are two main types of cholesterol: low-density lipoprotein (LDL), which is the bad cholesterol, and high-density lipoprotein (HDL), which is the good cholesterol. The goal when managing cholesterol is to decrease one’s LDL while increasing one’s HDL.

Your body needs the good cholesterol for healthy hormone and cell production.

In Ireland, it is recommended that one’s total cholesterol level should be less than 5 mmol/l. As we get older, to limit our risk of developing cardiovascular disease, it’s important to have our cholesterol levels checked regularly and keep them at a healthy level.

A positive family history of high cholesterol can greatly increase our chance of having similar issues. However, cholesterol is very much influenced by what we eat. If you have been diagnosed with high cholesterol, your doctor may recommend some cholesterol-reducing medication, but some dietary changes can also be most beneficial.

Fibre is well known for improving intestinal health and promoting regularity. However, it is also an important dietary choice for keeping one’s cholesterol in check. Soluble fibre can actually bind to cholesterol, and moves it out of the body before it has been absorbed into the bloodstream.

Fruit, vegetables, beans, peas, lentils, nuts and whole-grain breads are all rich in fibre, as are oats. Making a simple bowl of porridge will give you a mighty start to the day.

To increase one’s daily intake of fibre, add fibre-rich foods to everyday dishes. Lentils, beans and chickpeas can make for a tasty addition to any tomato-based soup, and oats can easily be added to muffin recipes.

Apples, plums and citrus fruit are rich in pectin, a type of soluble fibre that can help to lower LDL. Studies have proven that by just eating one large apple, after the main meal of the day, it can aid in breaking down some of the fat from that meal.

For their essential, heart-healthy oils, oily fish, such as salmon, trout, sardines or mackerel should be enjoyed twice a week, but ensure they’re cooked as healthily as possible. In place of deep or shallow frying, it’s always best to choose a cooking method such as grilling, baking and steaming.

When following any healthy eating regime, it’s crucial to avoid all processed foods and fast foods, while also limiting fatty and processed meats such as sausages, bacon and salami.

As well as dietary changes, the introduction of some form of exercise to your daily routine will have a positive effect on cholesterol levels, and if you’re a smoker make every effort to stop.

Banana Nut Bread

This loaf is refined sugar-free and gains its delicious sweetness from the ripe bananas and the addition of some maple syrup. Chia seeds, pecans and walnuts are a great addition to this loaf, as they’re packed with heart-healthy vitamins, minerals and omega-3s.

250g wholemeal flour

1 tsp baking powder

1 tsp ground cinnamon

50g chia seeds

50g pecans, roughly chopped

50g walnuts, roughly chopped

100ml coconut oil

100ml maple syrup

100g Greek yogurt

2-3 (200g) bananas, mashed

2 eggs, lightly whisked

1tbsp oats

1. Pre-heat the oven to 190°C/ fan 170°C/gas mark 5. Using a little sunflower oil, lightly grease a 2lb loaf tin.

2. Place the flour into a large bowl. Sieve in the baking powder. Add the cinnamon, chia seeds, pecans and walnuts. Stir to combine.

3. Add the coconut oil to a large bowl with the maple syrup, Greek yogurt and mashed bananas. Using a wooden spoon, beat together to combine, while gently breaking down the coconut oil with the back of the spoon. Add the lightly whisked egg and stir well to combine.

4. Add the flour and nut mixture, and bring the mixture together with a wooden spoon.

5. Pour into the prepared tin. Sprinkle over the oats and press into place to ensure they stick.

6. Bake in the preheated oven, for 55 to 60 minutes, until well risen and golden.

7. Remove from the oven and transfer to a wire tray to cool. Store in a sealed container for up to three days.

Tomato & Bean Stew

This lightly-spiced stew is heaving goodness, as it is packed full of nutrient-rich ingredients. Lentils, beans, peas and chickpeas make for great choices when managing one’s cholesterol levels. They help to maintain a healthy cholesterol, as they’re high in soluble fibre and protein, and they’re low in fat. This hearty stew can be enjoyed without any accompaniments, but pairs well with either brown rice or pasta.

1 tbsp olive oil

2 onions, finely diced

2 carrots, finely diced

1 stick celery, finely diced

3 cloves garlic, crushed

1 tsp cumin

1 tsp smoked paprika

Black pepper

Pinch of sea salt

2 x 400g tin plum tomatoes

1 yellow pepper, finely sliced

1 courgette, finely diced

1 tin of mixed beans, drained

1tbsp balsamic vinegar

Handful of fresh coriander leaves, roughly chopped

1. Heat the olive oil in a large saucepan. Add the onions, carrots and celery. On a medium heat, fry gently for a couple of minutes.

2. Add the garlic, cumin, smoked paprika, a few twists of black pepper and a pinch of sea salt. Stir together for one minute, allowing the spices to toast a little.

3. Add the tomatoes, yellow pepper, courgette, mixed beans and balsamic vinegar. Gently break the plum tomatoes using the back of a wooden spoon.

4. Place the lid on the saucepan and gently simmer for 30- 35 minutes, giving the mixture a stir every so often, to ensure it’s not sticking.

5. Remove from the heat, and stir through the coriander. To serve, divide into bowls and top with coriander leaves. CL