Cholesterol is a type of fat found in the blood, essential for hormone and cell production. However, too much cholesterol, particularly LDL (Low-Density Lipoprotein), often called ‘bad’ cholesterol, can build up on artery walls increasing the risk of heart disease. In contrast, HDL (High-Density Lipoprotein) is considered ‘good’ cholesterol as it helps remove excess cholesterol from the blood.
In Ireland, the recommended total cholesterol level is below 5 mmol/L. As we age, regular cholesterol checks are essential, especially if there’s a family history of high cholesterol. While genetics play a role, diet has a major influence, and high cholesterol can often be improved through dietary and lifestyle changes.
If you have been diagnosed with high cholesterol, your doctor may recommend some cholesterol-reducing medication, but immediate dietary changes will also be advised. One of the most effective steps is increasing fibre intake, especially soluble fibre. This type of fibre binds to cholesterol during digestion and helps remove it from the body. Soluble fibre is found in oats, apples, citrus fruits, berries, legumes, seeds, and whole grains.
For example, a daily bowl of porridge or an apple after your main meal can be beneficial. Other ways to boost fibre include adding lentils or chickpeas to soups and using oats in baking. Pectin-rich fruits like apples and plums are especially effective in lowering LDL.
Supplements such as lecithin granules, which are derived from soybeans, may also support cholesterol reduction, but should be used with medical advice.
In addition to dietary changes, regular physical activity, quitting smoking, and avoiding processed foods and fatty meats, are vital. These combined steps can help reduce cholesterol levels and support long-term heart health.
Roasted vegetables with a butterbean mash
Ingredients: Serves 3-4
200g mushrooms
150g tomatoes
1 yellow pepper
1 green pepper
1 courgette
1 tbsp soy sauce
1 tbsp balsamic vinegar
1 tsp olive oil
2 cloves garlic, crushed
Salt and freshly ground pepper
2 tins butterbeans, drained and rinsed
1 lemon, juiced
To serve
Fresh thyme leaves and finely chopped chives
Crusty bread/soda bread
Method
1. Prepare the vegetables by cutting them into bitesize chunks. In a large bowl, combine the soy sauce, vinegar, olive oil and garlic, along with a little salt and pepper. Whisk to combine, before adding the vegetables. Stir well, cover and place in the fridge for about an hour.
2. Preheat the oven to 200°C/fan 180°C/Gas 6. Take the marinaded vegetables from the fridge and place in an even layer on a large lined baking tray. Cook in the preheated oven for 25-30 minutes.
3. To prepare the butterbean mash, add the butterbeans with the lemon juice to a high-powered blender, season with a little salt and pepper. Add a tablespoon of recently boiled water. Blend for a couple of minutes, until completely smooth.
4. Just before serving, transfer the mash to a small saucepan and place over a medium heat for a few minutes, until warmed through.
5. Take the vegetables from the oven. Divide the butterbean mash between three to four plates, evenly top with the vegetables, sprinkle over some thyme leaves and chives, and serve with bread.
Oaty apple cookies.
Ingredients: Makes 9
125g banana, mashed
100g oats
75g apple, finely diced
2tbsp maple syrup
1tsp ground cinnamon
Method
1. Preheat the oven to 200°C/fan 180°C/Gas 6. Line a large baking tray with greaseproof paper.
2. In a bowl, combine the mashed banana with the oats, apple, maple syrup, and cinnamon.
3. Take a dessert spoon of the mixture, place it on the tray, and press the top of it down gently with a fork. Repeat with the remaining mixture, making about 9 cookies.
4. Place in the preheated oven for 15 minutes. They are nicest hot from the oven, or eaten on the day they are baked, otherwise, cool on a wire rack and once cold, store in an airtight container in the fridge for up to three days.
Cholesterol is a type of fat found in the blood, essential for hormone and cell production. However, too much cholesterol, particularly LDL (Low-Density Lipoprotein), often called ‘bad’ cholesterol, can build up on artery walls increasing the risk of heart disease. In contrast, HDL (High-Density Lipoprotein) is considered ‘good’ cholesterol as it helps remove excess cholesterol from the blood.
In Ireland, the recommended total cholesterol level is below 5 mmol/L. As we age, regular cholesterol checks are essential, especially if there’s a family history of high cholesterol. While genetics play a role, diet has a major influence, and high cholesterol can often be improved through dietary and lifestyle changes.
If you have been diagnosed with high cholesterol, your doctor may recommend some cholesterol-reducing medication, but immediate dietary changes will also be advised. One of the most effective steps is increasing fibre intake, especially soluble fibre. This type of fibre binds to cholesterol during digestion and helps remove it from the body. Soluble fibre is found in oats, apples, citrus fruits, berries, legumes, seeds, and whole grains.
For example, a daily bowl of porridge or an apple after your main meal can be beneficial. Other ways to boost fibre include adding lentils or chickpeas to soups and using oats in baking. Pectin-rich fruits like apples and plums are especially effective in lowering LDL.
Supplements such as lecithin granules, which are derived from soybeans, may also support cholesterol reduction, but should be used with medical advice.
In addition to dietary changes, regular physical activity, quitting smoking, and avoiding processed foods and fatty meats, are vital. These combined steps can help reduce cholesterol levels and support long-term heart health.
Roasted vegetables with a butterbean mash
Ingredients: Serves 3-4
200g mushrooms
150g tomatoes
1 yellow pepper
1 green pepper
1 courgette
1 tbsp soy sauce
1 tbsp balsamic vinegar
1 tsp olive oil
2 cloves garlic, crushed
Salt and freshly ground pepper
2 tins butterbeans, drained and rinsed
1 lemon, juiced
To serve
Fresh thyme leaves and finely chopped chives
Crusty bread/soda bread
Method
1. Prepare the vegetables by cutting them into bitesize chunks. In a large bowl, combine the soy sauce, vinegar, olive oil and garlic, along with a little salt and pepper. Whisk to combine, before adding the vegetables. Stir well, cover and place in the fridge for about an hour.
2. Preheat the oven to 200°C/fan 180°C/Gas 6. Take the marinaded vegetables from the fridge and place in an even layer on a large lined baking tray. Cook in the preheated oven for 25-30 minutes.
3. To prepare the butterbean mash, add the butterbeans with the lemon juice to a high-powered blender, season with a little salt and pepper. Add a tablespoon of recently boiled water. Blend for a couple of minutes, until completely smooth.
4. Just before serving, transfer the mash to a small saucepan and place over a medium heat for a few minutes, until warmed through.
5. Take the vegetables from the oven. Divide the butterbean mash between three to four plates, evenly top with the vegetables, sprinkle over some thyme leaves and chives, and serve with bread.
Oaty apple cookies.
Ingredients: Makes 9
125g banana, mashed
100g oats
75g apple, finely diced
2tbsp maple syrup
1tsp ground cinnamon
Method
1. Preheat the oven to 200°C/fan 180°C/Gas 6. Line a large baking tray with greaseproof paper.
2. In a bowl, combine the mashed banana with the oats, apple, maple syrup, and cinnamon.
3. Take a dessert spoon of the mixture, place it on the tray, and press the top of it down gently with a fork. Repeat with the remaining mixture, making about 9 cookies.
4. Place in the preheated oven for 15 minutes. They are nicest hot from the oven, or eaten on the day they are baked, otherwise, cool on a wire rack and once cold, store in an airtight container in the fridge for up to three days.
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