Fibre. Fibre is found in fruits, vegetables, legumes and whole grains. Aim to eat at least two pieces of fresh fruit, three servings of vegetables and three servings of whole grains every day. Try to incorporate legumes into your diet at least twice each week. These will lower your LDL levels of cholesterol (the bad kind) and increase your HDL levels of cholesterol (the healthy kind). ‘Bad’ cholesterol is a risk factor for diseases such as coronary heart disease.

Oats, legumes and fruits that contain pectin (citrus fruit, apples and grapes). All of these help lower cholesterol because of their soluble fibre content, which helps keep your intestines functioning properly, so eat them freely. This soluble fibre has been shown to lower levels of ‘bad’ cholesterol in the blood.

Olive oil and rape seed oil. These are the two primary sources of monounsaturated fats, which have been shown to raise levels of ‘good’ cholesterol in the blood. They are the healthiest oils to use in cooking. How to choose the best cooking oil also has some great ideas.

Garlic. Some research shows that garlic helps lower cholesterol. And it tastes great, so why not give it a try? Use as much fresh garlic as you can in cooking and salad dressings, or try garlic supplements available at your local health food store.

Margarines such as Benecol and Take Control. These margarines are made with plant sterol esters, naturally occurring substances that help lower cholesterol. If you don't mind paying a premium price, one tablespoon of these spreads used three times each day should help lower your cholesterol.

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