Heart UK has shared a quick and healthy sandwich recipe that may help lower high cholesterol. The cheese and walnut butty takes just five minutes to prepare and uses wholemeal, granary, or rye bread.
Ingredients and Method
For one serving, you need two slices of wholemeal, granary, or rye bread, 30g of low-fat cheese spread (such as Philadelphia), three finely chopped walnuts, a quarter stick of finely diced celery, and black pepper. Spread the cheese on both slices, season one side with pepper, sprinkle walnuts on top, add celery, and sandwich together. Quarter and enjoy.
Why This Sandwich Helps
Walnuts are rich in unsaturated fats, which can improve cholesterol levels, while wholemeal bread provides fibre that helps reduce cholesterol absorption. Low-fat cheese spread cuts saturated fat compared to hard cheeses.
Other Dietary Changes
The NHS advises swapping foods high in saturated fats—such as meat pies, sausages, butter, cream, hard cheese, cakes, biscuits, and foods with coconut or palm oil—for unsaturated fat sources like oily fish, olive oil, rapeseed oil, brown rice, wholemeal pasta, nuts, seeds, fruits, and vegetables.
Lifestyle Adjustments
Alongside diet, quitting smoking, reducing alcohol, and regular cholesterol checks are crucial. At least 150 minutes of moderate exercise per week—such as brisk walking, cycling, or swimming—is recommended. The NHS suggests trying different activities to find one you enjoy.
