Cholesterol is a type of fat found in the blood. There are two main types of cholesterol in the body: LDL, the good cholesterol, and HDL, which is known as the bad cholesterol.

The good cholesterol is necessary for healthy hormone and cell production. However, when there is an excess of bad cholesterol in the blood this can cause trouble, as it sticks to the lining of the arteries.

In Ireland, it is recommended that cholesterol levels should be less than 5mmol/L. As we get older, it’s important to have our cholesterol levels checked regularly. The chances of having high cholesterol are greatly increased if there is a positive family history, but cholesterol is very much influenced by what we eat and can be drastically reduced by improving our diet.

A diet filled with fresh fruit, vegetables and wholesome ingredients which are rich in anti-oxidants is paramount for healthy living. Always check food labels and try to limit foods which are high in saturated fat. Stick with nutrient-rich ingredients and also include plenty of wholegrain cereals and breads.

Eat oily fish, such as salmon, trout, sardines or mackerel, twice a week, but instead of deep or shallow frying, try grilling, baking or steaming instead. Lentils, beans, peas and chickpeas are high in fibre and protein, low in fat and help to maintain healthy cholesterol levels. 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.

Supplements, such as fish oils and lecithin granules, can also help with the quest for lower cholesterol. Lecithin is derived from soy beans and helps to dissolve fat and cholesterol. As well as dietary changes, the introduction of some form of exercise to your daily routine will have a positive effect on cholesterol levels. If you’re a smoker, please try to quit.

Nessa Robins grew up on a farm in Moate, Co Westmeath, where she lives with her husband, Diarmuid, and four children. Her first cookbook, Apron Strings: Recipes From A Family Kitchen is published by New Island, RRP €22.99. Visit http://nessasfami lykitchen.blogspot.ie

Oaty fishcakes with a yogurt sauce

Fishcakes are a tasty and alternative way to include omega-rich fish in your diet. The fresh herbs, lemon zest and black pepper provide plenty of flavour and seasoning for this nutritious dish. Oats make a great addition as they are rich in soluble fibre, which helps to lower bad cholesterol.

Serves four

500g of floury potatoes, peeled and cut into chunks

2 small salmon fillets, approx. 250g

100g of oats

3 tbsp of fresh chives, finely snipped

Large bunch of fresh coriander, finely chopped

Zest of 1 lemon

Freshly ground black pepper

1 egg, lightly beaten

Plain flour, for coating

1 tbsp of olive oil

For the yogurt sauce:

4 tbsp of low-fat Greek yogurt

1 tbsp of freshly snipped chives

1 tsp of lemon zest

Black pepper

To serve:

Salad and herb leaves

Cherry tomatoes

  • Preheat the oven to 200°C/fan 180°C/gas mark six.

  • Add the potato chunks to a steamer and steam for about 15 minutes, until cooked. Drain well, place in a large bowl and then roughly mash with a fork.

  • Place the salmon fillets in a medium-sized saucepan. Cover with boiling water. Place over a high heat. Bring to the boil, then turn down the heat and simmer for 10 minutes. Using a slotted spoon, remove the salmon to a plate. Allow to cool slightly before gently pulling off the skin. While checking to ensure there are no bones, break into large flakes and add to the potatoes.

  • Stir through the oats, chives, coriander, lemon zest and season with freshly ground black pepper. Stir well to combine, before gradually adding the beaten egg.

  • Sprinkle a little flour on your hands and gather the mixture into 12 even-sized balls. Then gently flatten each to make into a fishcake. Dust each fishcake with a little flour.

  • Place a large, oven-proof pan over a medium heat. Add the olive oil and once it’s hot, add the fishcakes. Cook on each side for about two minutes, then place in the preheated oven for 15 minutes.

  • To make the sauce, combine the yogurt with the chives, lemon zest and a few grinds of black pepper.

  • Remove the fishcakes with a fish slice and drain on some kitchen paper. Serve straight away with fresh salad and herb leaves and a few sliced cherry tomatoes. Cut the lemon that was used for the zest into wedges, and add a wedge to each plate for squeezing over the fishcakes.

    Hummus-style dip

    Chickpeas are a rich source of protein, minerals and soluble fibre. Anyone who has even tried to improve their diet knows that it’s imperative to have some healthy snacks to hand for when the munchies attack. This hummus-style dip is the perfect accompaniment to some carrot sticks, apple wedges or toasted pitta breads, but it can also be used as a nutritious spread for sandwiches.

    1 can of chickpeas, drained and rinsed

    Juice of ½ a lemon

    1 garlic clove, crushed

    1 tsp of ground cumin

    100g of low-fat Greek yoghurt

    1 tsp of sugar

  • Place all the ingredients into a mini chopper or a food processor. Blitz until smooth.

  • To serve, place in a bowl and sprinkle with a little extra ground cumin. Perfect to serve as a dip or to accompany any spicy meal.