1.Switch that morning cuppa to a Green Tea

A meta-analysis from the American Journal of Clinical Nutrition suggests that green tea may effectively lower cholesterol. This is because green tea contains a compound called catechin. Catechins are antioxidants that are excellent promoting fecal excretion of cholesterols. Green tea is easily available at any supermarket.

2. Stay hydrated – 8 glasses a day

It’s amazing to think that simply drinking more water can make a difference to your cholesterol levels. Just increasing your water intake by one percent has shown to have an effect on the bad cholesterol. This is because water helps flush out every organ in your body and if you are not well hydrated the liver will be unable to work properly which may cause a build-up of cholesterol. Drinking plenty of water will make sure that your blood keeps moving to clean and eliminate toxins, including cholesterol wastes. Try a couple of glasses of warm water as it will not only help your heart health, but it will also aid digestion.

3. Cook with garlic

Research reported by The National Institutes of Health, (NIH), showed that an intake of one half to one clove of garlic a day lowers cholesterol levels by 10%. Garlic is packed with antioxidants and is a great source of minerals such as phosphorus, calcium and potassium – all really beneficial to your heart. Much research has been carried out on the effectiveness of eating raw garlic on an empty stomach. I love crushing garlic onto some sourdough toast and topping it off with slices of fresh tomato. Try slicing garlic into a salad or mixing some chopped garlic into a pot of guacamole.

4. Use one tablespoon cold flaxseed oil daily (15ml)

Several studies show that flaxseed oil have a beneficial effect on our heart health. This is because flaxseeds contain omega 3 fatty acids which reduce inflammation and also help lower our blood pressure. Flaxseed oil also contains linoleic and linolenic acid which may help reduce blood fat levels and fatty deposits on arteries. It also keeps our arteries flexible. Keep your flaxseed oil in a dark, cool cupboard. I use it when making a salad dressing and often add it to a smoothie. (This oil is not recommended for cooking).

5. Love your onions

Onions contain sulphur compounds that help break down cholesterol in your body. They may not be great for your love life, but your heart will love you for them. The Royal Society of Chemistry Journal, Food & Function, reported that onions health benefits are effective at lowering low-density lipoproteins (LDL) while increasing levels of the good high-density lipoproteins, (HDL). Try flavouring your salads with some raw onions or adding slices to a sandwich. It’s also easy to add onions to most of your cooked meals.

6. Increase fibre into your daily meals

Much research has been done on the value of eating fibre rich foods to help lower cholesterol levels. There are two types of fibre – soluble and insoluble. It’s the soluble fibre that helps the body excrete cholesterol and reduces the amount of cholesterol the liver absorbs. Including fibre in your daily meals will not only have the benefit of helping look after your heart, it will also reduce your feelings of hunger after eating thereby helping with weight management. In addition fibre lowers the risks of cancers and type 2 diabetes. Enjoy a breakfast of porridge oats with some berries, swop that chocolate bar for an apple. Make a bean casserole for dinner.

7. Eat your five a day

A powerful way to look after your health and manage your cholesterol levels is to simply ensure you are eating five portions of fruit and vegetables per day. Fruit and veggies are natures’ powerhouses of health. A typical western diet is more acidic and richer than our bodies can cope with which creates mucus as well as thicker, more viscous blood. Biscuits, cakes, confectionery, pizza, ready-made meals – literally clog us up from the inside!

Fruit and veggies on the other hand help alkaline the body, clearing our lymphatic system, this aids detoxification and lowers blood fats. Health tip: every dinner time ensure that half of your plate contains vegetables, (the greener the better).

8. Go a little nuts!

A systematic review of the effect of foods on LDL cholesterol reported in the Nutrition, Metabolism and Cardiovascular Diseases magazine showed that almonds, walnuts and avocados can help our heart health. Nuts are rich in unsaturated fats; a healthy type of fat that is used by our bodies to reduce LDL cholesterol, (the bad cholesterol in our blood). Raw peanuts are rich in chemicals called phytosterols – it’s these chemicals that stop the body from absorbing as much cholesterol. Walnuts and almonds are also high in phytosterols. Health tip: remember that nuts are calorific, even the raw kind – a small handful a day is plenty to gain the health benefits nuts offer without gaining excess weight.

9. Love your legumes

Numerous studies show that the Mediterranean diet is good for the heart. One reason for this is that the traditional Mediterranean diet is plentiful in the use of legumes. Legumes are rich in fibre, (fibre helps reduce cholesterol), and full of protein which helps balance our blood sugar levels to reduce sugar cravings. Legumes are easy to cook and inexpensive to buy. Countless research papers show the benefits of including legumes into your diet for heart health. Health tip: cook a couple of meat free meals a week and use legumes instead. Here is a list of legumes, (peas, green beans, chickpeas, lentils, broad beans and soybeans).

10. What do you need to stop doing?

• eat less fatty foods, (meat pies, sausages, fatty meats, butter, lard, cream, hard cheeses)
• refined sugars, you really are not doing yourself any favours by eating cakes, biscuits, milk chocolate, sweeties
• smoking, if you are a smoker then understand that smoking will be raising your cholesterol and make you more likely to have a heart attack
• alcohol, drinking alcohol, any alcohol is a risk to your health, binge drinking is extremely detrimental to your heart