October marks National Cholesterol Month, a time to raise awareness about the importance of heart health and the small lifestyle changes that can make a big difference, especially for older adults.
As we age, managing cholesterol becomes increasingly important. High cholesterol can increase the risk of heart disease and stroke, but a healthy diet full of fibre, good fats, and wholesome ingredients can help maintain healthy levels. The good news is that eating well doesn’t have to be complicated.
Oxford House gives you three easy, affordable, and nutritious recipes that are perfect for anyone looking to keep their cholesterol in check, particularly older people who may prefer lighter, gentle meals that are still full of flavour.
1. Red Chilli & Bean Soup
Why it’s good:
This warming soup is high in fibre, low in fat, and perfect for cooler days. Beans are a great source of plant protein and soluble fibre, which can help lower “bad” cholesterol.
How to make (20 minutes):
Fry onion and garlic in a little olive oil. Add chopped red chilli (or chilli flakes), tinned mixed beans, chopped tomatoes, and vegetable stock. Simmer for around 15 minutes, then blend if you prefer a smoother texture.
Tip: For anyone with difficulty chewing, this soup can be blended until completely smooth without losing any of its benefits.
2. Sardine Spaghetti
Why it’s good:
Sardines are rich in omega-3 fatty acids, which are known to support heart health and reduce inflammation. Whole-grain pasta adds extra fibre to help keep cholesterol levels steady.
How to make (15 minutes):
Cook whole-grain spaghetti as normal. In a separate pan, gently fry garlic and a little chilli in olive oil. Add tinned sardines (in tomato sauce or olive oil) and finish with a squeeze of fresh lemon. Toss with the pasta and sprinkle with parsley before serving.
Tip: Tinned sardines also contain soft edible bones, providing an easy source of calcium for bone strength, especially important for older adults.
3. Cauliflower, Pea & Potato Curry
Why it’s good:
A comforting vegetarian dish packed with vegetables, fibre, and plant protein. It’s low in saturated fat, easy to digest, and full of flavour.
How to make (25 minutes):
Fry onion, garlic, ginger, and curry powder in a little olive oil. Add chopped potatoes, cauliflower florets, peas, and a tin of chopped tomatoes. Simmer until the vegetables are tender, then finish with fresh coriander if you have it.
Tip: Serve with brown rice or whole-grain chapati for an added fibre boost.
Why These Recipes Are Ideal for Older Adults
These recipes are gentle on digestion, heart-friendly, and nutrient-rich, making them perfect for older adults who want to eat well without complicated cooking.
- Easy to chew and digest: Soft textures and simple ingredients.
- Heart-healthy: Low in saturated fat and high in fibre.
- Full of nutrients: Beans, vegetables, and fish provide essential vitamins, minerals, and proteins.
- Quick and simple: Each dish takes less than 30 minutes to make.
If you or a loved one are managing high cholesterol, these meals can help support a balanced diet alongside regular check-ups and an active lifestyle. At Oxford House, we understand how important nutrition is for maintaining independence, wellbeing, and quality of life in later years. With small, mindful changes, such as choosing whole grains, oily fish, and fibre-rich meals, it’s possible to protect heart health while still enjoying delicious food.