How do we get enough fibre to help eliminate the ‘bad’ cholesterol? Here are 3 incredibly tasty recipes specifically designed to reduce cholesterol levels when eaten frequently and ideally in conjunction with the mediteranian diet the plentiful vegies, frequent fish, plus nuts and seeds to encourage ‘good’ cholesterol levels.

A prescriptive food plan, plus herbal and nutritional medicine can be effective in controling cholesterol and supporting heart health. Book an appointment for comprehensive support of heart health (02) 4474 2544.

oat bran muffin

Oat Bran* Muffins


2 ½ cups of oat bran (ground)

2 egg whites

2 TBSP Olive oil

2 TBSP brown sugar

1 TBSP honey

½ tsp vanilla essence

Any chopped fruit

1 cup skim milk/fruit juice to moisten


Mix all ingredients together, place in big muffin trays. Put in oven at 180 degrees for 17 minutes

*Oats bran is the best bran to bind cholesterol in the digestive tract to help eliminate cholesterol

stewed apple and yogurt

Stewed apple with yogurt and muesli – simple breakfast solutions for cholesterol management


Stewing apples release pectin, which, when combined with natural yogurt, it is ideal for gut health and microflora. A muesli made of 1/2 oats and 1/2 nuts and seeds supports a high fibre diet specific to reducing cholesterol, with the anti-inflammatory support of the oil in seeds.

green salad picture

Bitter salad greens

Tasty leaves like rocket laced in olive oil and balsamic or apple cider vinegar can turn a standard dinner into a fresh feast! The bitterness of the leaves stimulate the vagal nerve in the mouth to turn on the juices of digestion for optimal food breakdown and excretion. Part of this response is to stimulates liver enzymes which are needed for cholesterol managment.

Many people may need therapeutic levels of liver support from herbs such as St Mary’s thistle and Globe artichoke to manage cholesterol levels alongside a health food and physical activity plan.