October is typically associated with the clocks going back and Halloween, but it’s also National Cholesterol month.

 

Unlike smoked salmon, where the ‘too much of a good thing’ rule doesn’t apply, cholesterol is a bit different.

 

Whilst even the very mention of the word can send shivers down people’s spines, it’s important to remember that the body needs cholesterol. But have too much of it and you run the risk of creating layers of fatty plaque that fur up the arteries. If the layer becomes too thick, it can slow down blood supply – or even stop it completely.

 

So, when it comes to diet, what can you do to help reduce cholesterol levels?

 

1. Smoked salmon

 

Rich in omega-3 fatty acids, which help to reduce blood pressure, smoked salmon – fresh salmon in particular – can boost levels of ‘good’ HDL cholesterol. Whilst it doesn’t lower ‘bad’ LDL cholesterol, increasing your intake of HDL cholesterol helps to remove cholesterol from your artery walls. What’s even better is that there are countless healthy salmon recipes to keep you fit without compromising on flavour. Aim for two portions of fish each week and don’t forget smoked mackerel, which is also an excellent and healthy alternative.

 

To buy smoked salmon click here. To buy fresh salmon, click here.

 

2. Olive oil

 

With its ability to lower the inflammatory impact of LDL cholesterol, olive oil is not only a healthy addition to the diet, but also a tasty one, too. Extra virgin olive oil is the healthiest and tastiest – however, it becomes less healthy when used to cook at high temperatures so either cook on a low heat, or eat it at room temperature.

 

3. Wholegrains

 

Whether you like oatmeal, bran or cereals at the beginning of a day (after all, you can’t eat smoked salmon for breakfast every day), there’s no denying the power of the wholegrain in giving your HDL levels a welcome boost. Equally, if you like to eat brown rice or wild rice in the evening, wholegrains are a great cholesterol-busting food.

 

4. Nuts

 

Whilst high in calories, nuts are filled with healthy fats and are high in fibre. Remarkably, as they contain plant sterols, they actually block the absorption of cholesterol in your body. Throw them in salads or include them with breakfast meals.

 

5. Avocado

 

This popular healthy fruit also happens to be a food that goes well with smoked salmon. High in monounsaturated fat, avocados reduce risk of heart attack, heart disease and stroke. Not only that but they taste SO good.

 

For healthy smoked salmon recipes that help to reduce cholesterol, take a look at the John Ross Jr blog archive, find us on Facebook or follow us on Instagram.