Tracey Warren Nutrition

Cholesterol-Lowering Recipe Kit

Whole food recipes built around the foods that actively support healthy cholesterol levels. Breakfasts, lunches, dinners and snacks – with vegetarian and plant-based options throughout.

Soluble fibre-rich Omega-3 sources Plant sterols Wholegrains Legumes and pulses Healthy fats
Recipe guide
Vegetarian Contains eggs or dairy, no meat or fish
Plant-based Fully vegan, no animal products
Part one

Breakfasts

Start the day with soluble fibre and healthy fats. Oats, flaxseed and berries are some of the most evidence-backed foods for lowering LDL cholesterol and these breakfasts are built around them.

Breakfast 01
Cholesterol-Lowering Porridge
10 min Serves 1 Vegetarian Plant-based
Beta-glucan oats Flaxseed Berries Walnuts

Oats contain beta-glucan, a soluble fibre clinically shown to reduce LDL cholesterol. Ground flaxseed adds lignans and omega-3. Walnuts provide plant sterols. This is one of the most effective cholesterol-lowering breakfasts available.

Ingredients
  • 80g rolled oats
  • 300ml oat milk or semi-skimmed milk
  • 1 tbsp ground flaxseed
  • 1 tbsp chia seeds
  • Handful of blueberries or raspberries
  • Small handful of walnuts, roughly chopped
  • 1 tsp cinnamon
  • 1 tsp honey or maple syrup to serve
Method
  1. Combine oats and milk in a small pan
  2. Cook over medium heat, stirring for 5-7 minutes until creamy
  3. Stir in ground flaxseed, chia seeds and cinnamon
  4. Pour into a bowl and top with berries and walnuts
  5. Drizzle with honey or maple syrup if using
Why it works: Beta-glucan from oats forms a gel in the digestive tract that binds to cholesterol and removes it before it can be absorbed.
Breakfast 02
Smashed Avocado with Seeds on Rye
5 min Serves 1 Vegetarian Plant-based
Monounsaturated fats Soluble fibre Plant sterols

Avocado is one of the richest plant sources of monounsaturated fat, which actively raises HDL (good) cholesterol while helping lower LDL. Rye bread provides soluble fibre and has a lower glycaemic impact than white bread.

Ingredients
  • 2 slices rye bread or dark wholegrain bread
  • 1 ripe avocado
  • Juice of half a lemon
  • 1 tbsp pumpkin seeds
  • 1 tbsp sunflower seeds
  • Small handful of spinach or rocket
  • Salt, black pepper and chilli flakes
Method
  1. Toast the rye bread
  2. Scoop avocado into a bowl and mash with lemon juice
  3. Season well with salt, pepper and chilli flakes
  4. Spread onto toast and top with seeds and leaves
Why it works: Swapping saturated fats at breakfast for monounsaturated fats from avocado is one of the most impactful dietary changes for LDL reduction.
Breakfast 03
Berry and Flaxseed Overnight Oats
5 min prep Serves 1 Vegetarian Plant-based
Beta-glucan Antioxidants Omega-3

Cold oats retain all the soluble fibre of cooked oats. Make five jars on a Sunday and breakfast is sorted all week. Berries add polyphenols that support arterial health.

Ingredients
  • 80g rolled oats
  • 250ml oat milk
  • 2 tbsp ground flaxseed
  • 1 tbsp chia seeds
  • 100g mixed berries (fresh or frozen)
  • 1 tbsp almond butter
  • 1 tsp maple syrup
Method
  1. Combine oats, milk, flaxseed and chia seeds in a jar
  2. Stir well and seal
  3. Refrigerate overnight or for at least 4 hours
  4. Top with berries and almond butter before eating
  5. Keeps 3 days in the fridge
Why it works: Ground flaxseed contains lignans and ALA omega-3 fatty acids, both of which are associated with reduced cardiovascular risk and lower total cholesterol.
Breakfast 04
Sardines on Wholegrain Toast
5 min Serves 1
Omega-3 EPA and DHA Wholegrains Anti-inflammatory

Sardines are one of the richest sources of omega-3 fatty acids, which raise HDL cholesterol and reduce triglycerides. Eating oily fish 2-3 times per week is one of the most evidence-backed strategies for cardiovascular health.

Ingredients
  • 1 tin sardines in olive oil or spring water, drained
  • 2 slices wholegrain or seeded bread
  • Half a lemon
  • 1 tsp capers (optional)
  • Small handful of watercress or rocket
  • Black pepper
Method
  1. Toast the bread
  2. Lay sardines over the toast and squeeze over lemon juice
  3. Add capers if using and a handful of watercress
  4. Season well with black pepper
Why it works: EPA and DHA omega-3 from oily fish reduce triglycerides by up to 30% and support the reduction of inflammation in arterial walls.
Breakfast 05
Walnut and Banana Baked Oats
25 min Serves 4 Vegetarian Plant-based
Beta-glucan Plant sterols Potassium

Batch cook this on a Sunday and you have a cholesterol-friendly breakfast ready for four days. Walnuts are the only tree nut with significant omega-3 content and have been specifically shown to reduce LDL.

Ingredients
  • 300g rolled oats
  • 3 ripe bananas, mashed
  • 400ml oat milk
  • 100g walnuts, roughly chopped
  • 2 tbsp ground flaxseed
  • 2 tsp cinnamon
  • 1 tsp vanilla extract
  • 2 tbsp maple syrup
Method
  1. Preheat oven to 180C
  2. Mix all ingredients together in a large bowl
  3. Pour into a lined baking dish
  4. Bake 22-25 minutes until set and golden
  5. Cool, slice into 4 and store in fridge for up to 4 days
Why it works: Studies show that eating walnuts daily can reduce LDL cholesterol by up to 16%. Combined with oat beta-glucan the effect is compounded.
Breakfast 06
Greek Yoghurt with Stewed Apple and Oat Bran
10 min Serves 1 Vegetarian
Pectin Beta-glucan Probiotics

Apples are rich in pectin, a soluble fibre that binds to cholesterol in the gut. Oat bran has an even higher concentration of beta-glucan than whole oats. Greek yoghurt provides beneficial bacteria that support gut health and inflammation.

Ingredients
  • 150g full fat Greek yoghurt
  • 2 apples, peeled, cored and diced
  • 2 tbsp oat bran
  • 1 tsp cinnamon
  • 1 tsp honey
  • Small handful of mixed seeds
Method
  1. Place diced apple in a small pan with a splash of water and cinnamon
  2. Cook over low heat for 5-6 minutes until soft
  3. Spoon yoghurt into a bowl
  4. Top with stewed apple, oat bran, seeds and honey
Why it works: Pectin from apple combined with oat bran beta-glucan creates a powerful soluble fibre combination that actively removes cholesterol from the digestive tract.
Part two

Lunches

Midday meals built around legumes, wholegrains and leafy greens. Beans and lentils are among the most powerful cholesterol-lowering foods available and these lunches make them genuinely satisfying.

Lunch 01
Lentil and Vegetable Soup
25 min Serves 4 Vegetarian Plant-based
Soluble fibre Plant protein Iron Freezer friendly

Red lentils are exceptionally high in soluble fibre and have been shown in multiple studies to significantly reduce LDL cholesterol. This soup is batch-friendly – make a large pot and freeze in portions.

Ingredients
  • 300g red lentils, rinsed
  • 2 carrots, diced
  • 2 sticks celery, diced
  • 1 large onion, diced
  • 3 cloves garlic, minced
  • 2 tins chopped tomatoes
  • 1.2 litres low-salt vegetable stock
  • 2 tsp cumin, 1 tsp turmeric
  • 2 tbsp olive oil
  • Juice of 1 lemon
  • Fresh parsley to serve
Method
  1. Heat olive oil in a large pan and soften onion, carrot and celery for 5 minutes
  2. Add garlic and spices and cook for 1 minute
  3. Add lentils, tomatoes and stock
  4. Bring to boil then simmer 18 minutes until lentils are very soft
  5. Blend half the soup for a creamier texture if preferred
  6. Stir in lemon juice and serve with fresh parsley
Why it works: One serving of lentils provides around 8g of soluble fibre. Consistent legume consumption is associated with a 5-6% reduction in LDL cholesterol.
Lunch 02
Salmon and Edamame Grain Bowl
15 min Serves 1
Omega-3 EPA and DHA Wholegrains Isoflavones

Salmon provides EPA and DHA omega-3. Edamame adds plant sterols and isoflavones. Brown rice or quinoa provides wholegrain fibre. This is one of the most nutritionally complete lunches for cardiovascular health.

Ingredients
  • 1 salmon fillet (150g)
  • 150g cooked brown rice or quinoa
  • 100g edamame beans (cooked from frozen)
  • Large handful of spinach or kale
  • Half an avocado, sliced
  • 1 tbsp sesame seeds
  • 1 tbsp tamari or soy sauce
  • 1 tsp sesame oil
  • Juice of half a lime
Method
  1. Cook salmon in a dry pan or oven at 200C for 10-12 minutes
  2. Cook edamame from frozen according to packet instructions
  3. Build the bowl with rice or quinoa as the base
  4. Add spinach, edamame and avocado
  5. Flake salmon over the top
  6. Drizzle with tamari, sesame oil and lime juice then scatter seeds
Why it works: Combining omega-3 from salmon with plant sterols from edamame and monounsaturated fat from avocado addresses multiple cholesterol pathways in one meal.
Lunch 03
Chickpea and Roasted Vegetable Salad
30 min Serves 2 Vegetarian Plant-based
Plant sterols Soluble fibre Antioxidants

Chickpeas are rich in both soluble and insoluble fibre and contain saponins, plant compounds that reduce cholesterol absorption. Roasting vegetables concentrates their flavour and antioxidant content.

Ingredients
  • 1 tin chickpeas, drained and rinsed
  • 1 red pepper, diced
  • 1 courgette, diced
  • 1 red onion, cut into wedges
  • 200g cherry tomatoes
  • Large bag of mixed leaves or rocket
  • 2 tbsp olive oil
  • 1 tsp cumin, 1 tsp smoked paprika
  • 2 tbsp tahini
  • Juice of 1 lemon
  • 1 clove garlic, minced
Method
  1. Preheat oven to 200C
  2. Toss chickpeas and vegetables with olive oil and spices
  3. Roast for 22-25 minutes until golden
  4. Make dressing by whisking tahini, lemon juice, garlic and 2-3 tbsp water
  5. Serve roasted chickpeas and vegetables over leaves
  6. Drizzle with tahini dressing
Why it works: Tahini is made from sesame seeds which contain sesamin and sesamolin – lignans shown to reduce cholesterol synthesis in the liver.
Lunch 04
Mackerel and Walnut Salad
10 min Serves 1
Omega-3 ALA from walnuts Polyphenols

Mackerel has one of the highest omega-3 contents of any fish. Combined with walnuts this provides both marine and plant-based omega-3, covering multiple pathways for cholesterol reduction.

Ingredients
  • 1 fillet smoked mackerel or 1 tin mackerel
  • Large handful of watercress or rocket
  • Small handful of walnuts
  • Half a cucumber, sliced
  • 1 small beetroot, cooked and sliced
  • 1 tbsp extra virgin olive oil
  • 1 tbsp apple cider vinegar
  • 1 tsp wholegrain mustard
  • Black pepper
Method
  1. Flake the mackerel
  2. Arrange watercress, cucumber, beetroot and walnuts in a bowl
  3. Add mackerel pieces over the top
  4. Whisk together olive oil, vinegar and mustard for the dressing
  5. Drizzle over the salad and season with black pepper
Why it works: Beetroot contains betaine which supports liver function and healthy cholesterol metabolism. Watercress provides glucosinolates with anti-inflammatory properties.
Lunch 05
Black Bean and Avocado Wrap
10 min Serves 1 Vegetarian Plant-based
Soluble fibre Monounsaturated fat Plant protein

A portable, batch-friendly lunch that packs soluble fibre from black beans, healthy fat from avocado and phytonutrients from peppers and spinach. Use a wholegrain wrap for additional fibre.

Ingredients
  • 1 wholegrain wrap or tortilla
  • Half a tin black beans, drained and rinsed
  • Half a ripe avocado, mashed
  • Half a roasted red pepper, sliced
  • Large handful of spinach
  • 2 tbsp natural yoghurt or dairy-free yoghurt
  • Juice of half a lime
  • 1 tsp cumin
  • Fresh coriander if liked
Method
  1. Mash avocado with lime juice and season well
  2. Warm the wrap briefly in a dry pan
  3. Spread avocado over the wrap
  4. Add black beans, pepper, spinach and coriander
  5. Drizzle with yoghurt and roll tightly
Why it works: Black beans provide approximately 5g of soluble fibre per half tin serving, directly supporting LDL reduction through bile acid binding in the gut.
Lunch 06
Tofu and Broccoli Stir-Fry with Brown Rice
20 min Serves 2 Vegetarian Plant-based
Isoflavones Sulforaphane Wholegrains

Soy protein from tofu has been specifically shown to reduce LDL cholesterol. Broccoli provides sulforaphane which supports liver detoxification and cholesterol metabolism. Brown rice adds fibre and B vitamins.

Ingredients
  • 300g firm tofu, pressed and cubed
  • 300g broccoli, cut into florets
  • 1 red pepper, sliced
  • 3 cloves garlic, minced
  • 2cm fresh ginger, grated
  • 200g cooked brown rice
  • 2 tbsp tamari or soy sauce
  • 1 tbsp sesame oil
  • 1 tbsp rice vinegar
  • 1 tbsp sesame seeds
Method
  1. Press tofu for 10 minutes then cube and pat dry
  2. Fry tofu in a little oil until golden on all sides, set aside
  3. Stir-fry broccoli and pepper in sesame oil for 4-5 minutes
  4. Add garlic and ginger and cook for 1 minute
  5. Return tofu to the pan with tamari and rice vinegar
  6. Serve over brown rice and scatter sesame seeds
Why it works: 25g of soy protein daily is associated with a 3-4% reduction in LDL cholesterol. Even smaller amounts consumed regularly contribute meaningfully.
Part three

Dinners

Evening meals centred on oily fish, legumes and vegetables with olive oil as the primary fat. Mediterranean-style eating is consistently the most evidence-backed dietary approach for managing cholesterol.

Dinner 01
Baked Salmon with Lemon, Garlic and Greens
20 min Serves 2
Omega-3 EPA and DHA Glucosinolates Anti-inflammatory

Simple, fast and exceptionally effective for cardiovascular health. Salmon twice a week is one of the most impactful single dietary changes for cholesterol and triglyceride levels. Serve with dark leafy greens for maximum benefit.

Ingredients
  • 2 salmon fillets (150g each)
  • 3 cloves garlic, minced
  • 2 tbsp extra virgin olive oil
  • Juice and zest of 1 lemon
  • 1 tsp dried herbs (thyme, oregano or mixed)
  • 300g tenderstem broccoli or kale
  • 200g cooked quinoa or brown rice
  • Salt and black pepper
Method
  1. Preheat oven to 200C
  2. Mix olive oil, garlic, lemon juice and herbs
  3. Place salmon on a lined tray and spoon over the marinade
  4. Bake 12-15 minutes until just cooked through
  5. Steam or pan-fry broccoli or kale with a little olive oil
  6. Serve salmon over grains with greens alongside
Why it works: Garlic contains allicin which actively inhibits cholesterol synthesis in the liver. Even small amounts consumed regularly contribute to LDL reduction.
Dinner 02
Chickpea and Spinach Curry
25 min Serves 4 Vegetarian Plant-based
Soluble fibre Turmeric Plant sterols Iron

A deeply satisfying plant-based dinner that delivers a full serving of cholesterol-lowering fibre from chickpeas, anti-inflammatory curcumin from turmeric, and iron and folate from spinach. Batch-cook and freeze easily.

Ingredients
  • 2 tins chickpeas, drained and rinsed
  • 2 tins chopped tomatoes
  • 200g baby spinach
  • 1 large onion, diced
  • 4 cloves garlic, minced
  • 2cm fresh ginger, grated
  • 1 tin light coconut milk
  • 2 tsp turmeric, 2 tsp cumin, 1 tsp garam masala
  • 2 tbsp olive oil
  • Salt to taste
  • Brown rice or wholegrain naan to serve
Method
  1. Soften onion in olive oil over medium heat for 6 minutes
  2. Add garlic, ginger and all spices and cook for 2 minutes
  3. Add chickpeas, tomatoes and coconut milk
  4. Simmer uncovered for 15 minutes
  5. Stir in spinach until wilted
  6. Serve over brown rice
Why it works: Curcumin from turmeric reduces oxidation of LDL cholesterol, which is the mechanism that makes LDL particularly harmful to arterial walls.
Dinner 03
Sardine and Tomato Pasta
20 min Serves 2
Omega-3 Lycopene Wholegrains

Budget-friendly, fast and genuinely effective. Tinned sardines are one of the most affordable sources of omega-3. Cooked tomatoes provide lycopene which has been shown to reduce LDL oxidation. Use wholegrain pasta for added fibre.

Ingredients
  • 2 tins sardines in olive oil
  • 200g wholegrain spaghetti or linguine
  • 1 tin chopped tomatoes
  • 4 cloves garlic, thinly sliced
  • 1 tsp chilli flakes
  • Large handful of fresh parsley, chopped
  • 2 tbsp capers
  • 1 tbsp extra virgin olive oil
  • Juice of half a lemon
  • Black pepper
Method
  1. Cook pasta according to packet instructions
  2. Gently fry garlic and chilli in olive oil for 2 minutes
  3. Add tomatoes and simmer 8 minutes
  4. Add sardines (with their oil), breaking up roughly
  5. Add capers and lemon juice
  6. Toss with drained pasta and parsley, season well
Why it works: Lycopene from cooked tomatoes is significantly more bioavailable than from raw tomatoes. Cooking in olive oil further increases absorption.
Dinner 04
Black Bean and Sweet Potato Chilli
35 min Serves 4 Vegetarian Plant-based
Soluble fibre Beta-carotene Plant protein Freezer friendly

A hearty, deeply satisfying plant-based chilli that delivers two full servings of cholesterol-lowering legumes per portion. Sweet potato provides beta-carotene and potassium. Freezes brilliantly for up to 3 months.

Ingredients
  • 2 tins black beans, drained
  • 1 tin kidney beans, drained
  • 2 large sweet potatoes, cubed
  • 2 tins chopped tomatoes
  • 1 large onion, diced
  • 1 red and 1 yellow pepper, diced
  • 4 cloves garlic, minced
  • 2 tsp cumin, 2 tsp smoked paprika, 1 tsp chilli
  • 300ml vegetable stock
  • 2 tbsp olive oil
  • Fresh coriander and lime to serve
Method
  1. Soften onion and peppers in olive oil for 6 minutes
  2. Add garlic and all spices and cook for 2 minutes
  3. Add sweet potato, both tins of beans, tomatoes and stock
  4. Bring to boil then simmer 25 minutes until sweet potato is tender
  5. Mash a little of the chilli to thicken if preferred
  6. Serve with brown rice, lime wedges and fresh coriander
Why it works: Two tins of beans in one dish provides approximately 20g of soluble fibre – more than twice the daily amount needed to meaningfully reduce LDL cholesterol.
Dinner 05
Mackerel with Roasted Beetroot and Lentils
35 min Serves 2
Omega-3 Betaine Soluble fibre

This combination delivers a remarkable range of cardiovascular benefits in one dish. Mackerel for omega-3, lentils for soluble fibre and plant protein, beetroot for betaine and nitrates which support vascular function.

Ingredients
  • 2 mackerel fillets
  • 4 medium beetroot, peeled and cut into wedges
  • 200g puy or green lentils
  • 1 small red onion, finely diced
  • Large handful of watercress
  • 3 tbsp extra virgin olive oil
  • 2 tbsp red wine vinegar
  • 1 tbsp wholegrain mustard
  • Fresh dill or parsley
Method
  1. Preheat oven to 200C and roast beetroot with 1 tbsp olive oil for 25-30 minutes
  2. Simmer lentils in water for 20 minutes until just tender, drain
  3. Whisk olive oil, vinegar and mustard together
  4. Toss warm lentils with dressing and red onion
  5. Grill or pan-fry mackerel skin-side down for 3-4 minutes each side
  6. Serve mackerel over lentils with roasted beetroot and watercress
Why it works: Puy lentils have a lower glycaemic index than red lentils, providing sustained energy and improved blood sugar regulation alongside their cholesterol-lowering soluble fibre.
Dinner 06
Walnut and Lentil Bolognese
30 min Serves 4 Vegetarian Plant-based
Plant sterols ALA omega-3 Soluble fibre Lycopene

A plant-based bolognese that genuinely satisfies and delivers a powerful combination of cholesterol-lowering nutrients. Walnuts provide the meaty texture and ALA omega-3. Lentils add soluble fibre and plant protein. Serve over wholegrain pasta.

Ingredients
  • 150g walnuts, roughly blended to a crumble
  • 200g red or green lentils, cooked
  • 2 tins chopped tomatoes
  • 1 large onion, finely diced
  • 2 carrots, finely diced
  • 4 cloves garlic, minced
  • 2 sticks celery, finely diced
  • 2 tbsp tomato puree
  • 1 tsp dried oregano, 1 tsp thyme
  • 2 tbsp olive oil
  • Wholegrain pasta to serve
Method
  1. Pulse walnuts in a food processor until roughly crumbled
  2. Soften onion, carrot and celery in olive oil for 8 minutes
  3. Add garlic, herbs and tomato puree and cook 2 minutes
  4. Add walnut crumble, lentils and chopped tomatoes
  5. Simmer 15-20 minutes until rich and thickened
  6. Serve over wholegrain pasta with a drizzle of olive oil
Why it works: Replacing meat with walnuts eliminates the saturated fat that drives LDL production while adding the plant sterols and ALA that actively lower it.
Part four

Snacks

Snacks built around nuts, seeds, fruit and wholegrains. Choosing the right snacks removes the ultra-processed foods that drive LDL elevation and replaces them with foods that actively support healthy cholesterol levels.

Snack 01
Walnut and Dark Chocolate Energy Balls
10 min Makes 16 Vegetarian Plant-based
Plant sterols ALA omega-3 Polyphenols

A satisfying snack that doubles as a cholesterol-lowering intervention. Dark chocolate (70% or above) contains flavanols that improve arterial function. Walnuts and oats provide plant sterols and soluble fibre.

Ingredients
  • 150g rolled oats
  • 100g walnuts
  • 50g dark chocolate (70%+), roughly chopped
  • 4 tbsp almond butter
  • 3 tbsp honey or maple syrup
  • 2 tbsp ground flaxseed
  • 1 tsp vanilla extract
Method
  1. Roughly chop walnuts or pulse briefly in a food processor
  2. Mix all ingredients together thoroughly
  3. If mixture is too dry add a splash of oat milk
  4. Roll into 16 balls and refrigerate for 30 minutes to set
  5. Store in an airtight container in the fridge for up to 1 week
Why it works: Flavanols in dark chocolate have been shown to reduce LDL oxidation and improve HDL function. 70% cocoa or above retains the most benefit.
Snack 02
Apple with Almond Butter
2 min Serves 1 Vegetarian Plant-based
Pectin Monounsaturated fat Vitamin E

The simplest and most effective cholesterol-friendly snack. The pectin in apple skin binds to cholesterol in the gut. Almond butter provides monounsaturated fat and vitamin E which protects LDL from oxidation.

Ingredients
  • 1 apple, sliced with skin on
  • 2 tbsp almond butter (no added sugar)
  • Optional: sprinkle of cinnamon
Method
  1. Slice apple keeping the skin on
  2. Serve with almond butter for dipping
  3. Dust with cinnamon if using
Why it works: Eating one apple a day has been associated with a 40% reduction in LDL oxidation in some studies. Pairing with healthy fat improves satiety and blood sugar stability.
Snack 03
Oatcakes with Avocado and Seeds
5 min Serves 1 Vegetarian Plant-based
Beta-glucan Monounsaturated fat Plant sterols

Oatcakes are one of the most practical ways to increase beta-glucan intake throughout the day. Topping with avocado and seeds adds plant sterols, healthy fat and fibre for a genuinely satisfying snack that actively supports cholesterol reduction.

Ingredients
  • 3-4 oatcakes (Nairns or similar)
  • Half a ripe avocado
  • 1 tbsp mixed seeds (pumpkin, sunflower, hemp)
  • Juice of a quarter lemon
  • Salt and black pepper
  • Chilli flakes optional
Method
  1. Mash avocado with lemon juice and seasoning
  2. Spread over oatcakes
  3. Scatter seeds and chilli flakes if using
Why it works: Pumpkin seeds are particularly high in phytosterols which compete with cholesterol for absorption in the gut, reducing the amount that enters the bloodstream.
Snack 04
Mixed Nut and Berry Trail Mix
2 min Serves 1 Vegetarian Plant-based
Plant sterols Antioxidants Healthy fats

A portable, no-preparation snack that provides a range of plant sterols from different nuts. All tree nuts have been shown to reduce LDL when eaten regularly. Dried berries add polyphenols and concentrated antioxidants.

Ingredients
  • Small handful of walnuts
  • Small handful of almonds
  • 1 tbsp pumpkin seeds
  • 1 tbsp sunflower seeds
  • 1 tbsp dried blueberries or cranberries (no added sugar)
  • 2 squares dark chocolate (70%+) optional
Method
  1. Mix all ingredients together in a small container
  2. Portion into small bags or containers for the week ahead
Why it works: A 2020 review of 61 clinical trials found that consuming a small handful (30g) of mixed nuts daily reduces LDL by an average of 3-19% depending on the type of nut and baseline cholesterol levels.
Snack 05
Hummus with Vegetable Sticks
10 min Serves 2 Vegetarian Plant-based
Saponins Soluble fibre Sesame lignans

Homemade hummus is significantly higher in chickpeas than most shop-bought versions and far lower in additives. Pair with raw vegetables for a snack that is high in fibre and plant sterols with minimal saturated fat.

Ingredients
  • 1 tin chickpeas, drained (reserve liquid)
  • 3 tbsp tahini
  • Juice of 1 lemon
  • 1 clove garlic
  • 2 tbsp extra virgin olive oil
  • Salt to taste
  • Carrot sticks, celery, cucumber, pepper to serve
Method
  1. Blend chickpeas, tahini, lemon juice and garlic until smooth
  2. Add reserved chickpea liquid a tablespoon at a time until creamy
  3. Drizzle with olive oil and season with salt
  4. Serve with prepared vegetable sticks
  5. Keeps 5 days in the fridge
Why it works: Chickpeas contain saponins which bind directly to cholesterol and bile acids in the intestine, reducing cholesterol reabsorption into the bloodstream.

Want a personalised nutrition plan?

These recipes provide a strong foundation. For a plan built specifically around your cholesterol levels, health history and lifestyle, book a consultation with Tracey.

Book a free call
Tracey Warren
Tracey Warren
Naturopathic Nutritional Therapist – traceywarrennutrition.co.uk
Scroll to Top