Nessa Robins' chia salmon and hummus dip to lower cholesterol

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