Here are 5 foods that can have a positive impact on your cholesterol and improve the health of your heart; why not try them all this national heart month?

Without being too sciencey, there are two types of cholesterol, good and bad. Foods that are high in good cholesterol carry high-density lipoproteins, these foods contain good amounts of unsaturated fat and carry cholesterol away from our body's tissues. Foods that are high in bad cholesterol carry low-density lipoproteins, these drive saturated fat into the cells and once hardened can place a strain on arterial health. 

With that in mind, here are 5 foods that can help lower your cholesterol: 

• Nuts 

Nuts are high in unsaturated fats and lower in saturated fats, a mix which can help to keep your cholesterol in check. They’re high in fibre which can help block some cholesterol being absorbed into the blood stream from the gut. Plus, they’re filling, so you’re less likely to snack on other things. Examples include (unroasted/unsalted): Almonds, walnuts, peanuts, chestnuts, pistachios.

• Oats 

Oats are wholegrains which are rich in a type of fibre called beta glucan – which can help you to lower your cholesterol. This not only limits the cholesterol absorbed by the gut, it also means your liver must take cholesterol out of your blood in order to make bile; lowering your overall cholesterol. Oats and other whole grains can keep you feeling full so you’re not tempted to snack. They’re low in fat too, so they’re perfect as part of a healthy diet.

• Fruit and vegetables 

Fruit and vegetables are high in fibre; this can help to lower cholesterol as it can block some from being absorbed in the intestines and into the blood stream. Pulses such as beans, peas and lentils are high in fibre as well as broccolli, apples, prunes and sweet potatoes. At least five portions of fruit and veg a day (fresh/frozen/dried/tinned) is a great start to lowering your cholesterol, an adult portion is around 80g, or a handful.

• Unsaturated fats

Cutting down on saturated fat is great way to lower your cholesterol and look after your heart and it’s just as important to replace some of this with unsaturated fats. Examples include: vegetable oils such as olive, sunflower, corn, rapeseed; avocado, nuts, oily fish, seeds and spreads made from vegetable oils. Avoid coconut and palm oils as, unlike other vegetable oils, they are high in saturated fat.

Visit the Health Advice section and read more on how to Lower your cholesterol.