Cholesterol seems to be a bit of a buzz word at the moment. Elevated levels of bad cholesterol or LDL have been linked to an increased likelihood of heart disease. Although this is only one factor in the wide debate about heart disease, it is important to take note. Considering the role of diet in heart disease prevention, we should start thinking about what we should be eating to help to protect us against this disease?

One of the first things to look at is your daily intake of fibre. Say fibre and people start looking nervously around the room, afraid that a large All Bran is going to come out of the closet and hit them across the head. Yet increasing your fibre intake is a lot easier than this. Try to opt for whole grains (such as brown bread or brown rice and pasta), beans and legumes such as chickpeas and lentils and fresh fruit and vegetables. The added bonus of fruit and vegetables is that they are packed full of antioxidants which are help protect our cells and artery walls.

The most surprising news that has blown the ‘fat free’ industry out of the water is the idea that some fats, especially those called essential fatty acids are effective in managing blood cholesterol. Increasing your weekly intake of good quality and unrefined oils, such as avocados, oily fish such as salmon and mackerel and eating nuts and seed such as flax seed has been shown to help create more of a balance in blood fat levels.

Try this recipe below, which is so easy to make and simply needs some steamed veggies and rice noodle to make a perfect meal.

Oriental Salmon

2 medium salmon fillets
1 mild red chili
1/2 inch grated ginger
4 spring onions
Zest of 1 lime and juice of half
2 tbsp tamari (or other soy sauce)1 tbsp chopped coriander Freshly ground pepper

Preheat oven to 200oc
Cut out baking paper, big enough to envelope the fish, and place on baking tray. Place salmon fillets down in the centre.
Mix the chili, ginger, spring onions and lime zest together with the tamari and a dash of water. If you are going to use noodles, place a handful of cooked noodles on the baking paper and then add fillets on top. Spoon over the mixture on top of the fillets and fold up parcel.

For more heart friendly and other health focused recipes, go to www.foodforliving.ie

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