Cholesterol, the waxy substance in our blood and cells, has taken some bad rep over the years. But did you know it’s vital for producing hormones, vitamin D, and essential digestive fluids?

While our liver creates most of our body’s cholesterol, the rest comes from our diet. Diving a bit deeper, cholesterol travels in our blood by hitching a ride on proteins, forming what we call lipoproteins. There are two primary types:

HDL (High-density lipoprotein): Often dubbed the ‘good’ cholesterol, HDL is a friendly traveller. It’s like a cleaner of the cholesterol world, transporting ‘bad’ cholesterol back to the liver for elimination.

Non-HDL cholesterol: This group, which includes LDL and VLDL, isn’t so benign. Excess amounts can lead to unwanted deposits in our blood vessels, setting the stage for heart issues.

Dietary culprits like saturated fats can push our non-HDL levels up. Even worse, modern ultra-processed foods, rich in such fats and addictive additives, can multiply the risk. But here’s the good news: our diet can be our saviour, too. Consuming excessive saturated fat might be detrimental, but switching our diet can reverse the tide. Besides diet, staying active is a bonus. Physical activity helps tilt the cholesterol balance favourably, reducing the ‘bad’ and increasing the ‘good’.

Enter the Mediterranean diet: a treasure trove of heart-healthy foods. Centered around plant-based foods, this diet emphasises veggies, fruits, beans, nuts, and olive oil. It also promotes white meat, fish, and dairy over red meat and sugary delights. But remember, adopting a cholesterol-conscious diet doesn’t mean you’re bidding farewell to tasty meals. Some cholesterol-busting foods can become gourmet dishes that tantalize even the most refined tastebuds.

Avocado

Luscious avocados aren’t just for trendy toasts. Their monounsaturated fats and soluble fibres work wonders in balancing cholesterol levels. Monounsaturated fats help lower bad non-HDL cholesterol and raise good HDL cholesterol in the blood when they replace saturated fat. Soluble fibre helps by lowering non-HDL cholesterol levels, preventing its absorption in the gut. Avocado is also a source of beta-sitosterol, a naturally occurring plant sterol. These plant sterols have a similar structure to cholesterol. They can help maintain healthy cholesterol levels by inhibiting absorption in the gut.

A study in the “Journal of the American Heart Association” in 2015 found that consuming one avocado per day as part of a moderate‐fat diet resulted in a significant reduction in non-HDL cholesterol levels, compared to a lower-fat diet without avocados or a moderate-fat diet without avocados.

Elevate your avocado game:

• Whisk up a velvety vegan mousse with cocoa powder and honey.
• Blend into a sumptuous smoothie with soy milk and fruits.
• For a savoury twist, nestle an egg into an avocado half and bake.

Nuts (especially walnuts and almonds)

These crunchy bites are packed with monounsaturated fats and vitamin E. Research has shown that including 50g of nuts in your daily diet can slightly lower cholesterol by up to 5%. These whole foods also contain plant sterols that block cholesterol absorption in the gut. The nuts most widely researched for lowering cholesterol include almonds and walnuts. The vitamin E found in nuts is an antioxidant, helping protect cells from oxidative damage that can contribute to heart disease.

California Walnuts are naturally sodium and cholesterol free and are contain a significant amount of the plant-based essential omega-3 ALA (2.7g/30g ). Research reviewed by EFSA leading to an approved health claim has shown ALA contributes to the maintenance of normal blood cholesterol levels .

Ways to splurge healthily:

• Whip up velvety almond butter.
• Rustle up a vegan walnut pesto that’s pure alchemy.
• Experiment with chocolate-dipped stuffed dates for a touch of luxury.

Smoked salmon

Far from just a brunch star, smoked salmon is teeming with heart-boosting omega-3s. All oily fish, which also includes trout, herring, anchovies, and sardines, are rich in omega-3 fatty that increases HDL cholesterol and lower non-HDL cholesterol while also reducing triglycerides in the bloodstream, which is good for the health of your heart. Suppose you don’t eat any oily fish. Consider taking an omega 3 supplement such as Healthspan High Strength Omega 3 1000mg (16.99 for 240 capsules).

Dive into indulgence by:

• Whipping up a sumptuous fish chowder.
• Creating creamy risottos with salmon, peas, and dill.
• Preparing homemade salmon egg muffins for breakfast.

Fillet steak

Who said red meat can’t be heart-friendly? Some studies have suggested that when consumed as part of a heart-healthy diet, lean red meat doesn’t significantly impact cholesterol levels or might even be beneficial. For instance, a study published in the “American Journal of Clinical Nutrition” in 2012 found that diets with lean beef, when part of a heart-healthy eating pattern, could be just as effective in reducing total and non-HDL cholesterol as diets that primarily consist of white meat or plant-based proteins.

Choosing lean cuts of meat may also help with weight management as protein is very satiating and can keep you feeling full between meals, especially when teamed with a source of fibre such as wholegrains or plenty of vegetables.

Get creative by:

• Tantalizing your tastebuds with an aromatic beef stir-fry.
• Exploring its raw elegance as carpaccio, adorned with lemon and capers.
• Savouring it Asian-style as tataki, paired with tangy ponzu sauce.

Extra virgin olive oil

The Mediterranean diet’s crowning jewel, this oil is heart health in a bottle. Extra virgin olive oil is rich in monounsaturated fats that help to reduce non-HDL cholesterol and increase HDL cholesterol. This oil is also rich in compounds such as oleocanthal, which has been shown to reduce inflammation in the body. Inflammation is thought to be at the root of heart disease. It can also cause oxidation of LDL cholesterol, making it more harmful.

Immerse in luxury by:

• Crafting a silky homemade mayonnaise, perhaps infused with truffle.
• Drizzling over spaghetti, spiced with garlic and chilli.
• Melding with mango sorbet for a peppery, sweet delight.

Ancient Origins Olive Oil (https://www.originsdiet.com) is a new delicious extra virgin oil that is rich in polyphenols and this product comes from the foothills of a volcano in Tuscany and it’s freshness ensures it’s health benefits. This delicious extra virgin oil is pressed within six hours of harvest and is delivered straight from the farm to your door. For cholesterol lowering benefits one tablespoon a day and drizzle and enjoy it has a truly unforgettable taste.

If you are trying to eat to reduce your cholesterol, there are lots of wonderful foods you can enjoy. Taking Plant Sterols alongside some of the above foods will help maintain healthy cholesterol levels and if you need to lower your cholesterol then Plant Sterols can help lower cholesterol up to 12% naturally without any side effects. A daily intake of plant sterols has been shown to effectively reduce human cholesterol levels.2,3,4 Healthspan’s High Strength Plant Sterol tablets supply 800mg of plant sterols (90 tablets, £19.95 https://www.healthspan.co.uk). The recommended intake is three tablets daily to meet the experts’ recommended level of 2,400mg plant sterols per day if you are looking to reduce cholesterol levels but to maintain healthy levels, then one supplement a day will suffice.

There are many ways to turn the simplest foods into something indulgent, allowing culinary pleasure and heart health to coexist harmoniously.