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Cholesterol Made Simple: Myths, Meals & My Story — Rob Hobson

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Even Nutritionists Get High Cholesterol

Even Nutritionists Get High Cholesterol

Registered nutritionist Rob Hobson shares his story — why numbers matter, what the myths get wrong, and the small changes that make a big difference.

Rob Hobson’s Story

“I thought I was doing everything right.” Despite eating well, exercising, and working in nutrition, my routine health check revealed raised cholesterol. It was a wake-up call: lifestyle matters, but genes, age, sleep and stress all add up.

I didn’t overhaul my life — I made small, consistent tweaks: more soluble fibre (oats, beans, apples), swapped some saturated fats for extra virgin olive oil and nuts, cooked with pulses twice a week, and was rigorous about taking my heart-health supplement daily.

After a few months, my numbers improved. The lesson? Know your numbers, focus on daily habits, and be realistic. You don’t need perfection — just progress.

Tip: book a simple cholesterol test and repeat it on a schedule your GP recommends.

Why Cholesterol Matters

Cholesterol is a key risk factor for cardiovascular disease (CVD). These eight Ireland-specific facts from the Irish Heart Foundation and HSE highlight why it’s important to keep your numbers in check:

~30% of all deaths in Ireland are due to cardiovascular disease (CVD), which includes heart disease and stroke.
~10,000 deaths each year are linked to heart and circulatory diseases across Ireland.
≥60% of adults in Ireland have raised total cholesterol (≥5.0 mmol/L).
Healthy levels: Total ≤5 mmol/L; LDL ≤3 mmol/L; HDL ≥1 mmol/L; Triglycerides ≤2 mmol/L (Irish Heart Foundation).
~7,500 strokes occur in Ireland each year, making stroke one of the most serious cardiovascular emergencies.
1 in 4 women in Ireland die from heart disease and stroke — more than from breast cancer.
Up to 80% of premature CVD cases are preventable through balanced nutrition, regular exercise, and not smoking.
Over 600,000 people in Ireland are currently living with a heart or stroke condition.
Over 3,000 heart attack patients with STEMI (the most severe type) were treated in 2023 across Ireland’s specialist cardiac centres.

Figures compiled from the Irish Heart Foundation, HSE Lipid Testing Guidance, and the NOCA Irish Heart Attack Audit (2023).

Myth-busting

We asked registered nutritionist Rob Hobson to tackle the cholesterol myths he hears most often. Scan the quick facts below, then watch the video for clear, practical takeaways you can use today.

Myth 1: Going vegan automatically lowers cholesterol.

Fact: Only well-planned, fibre-rich plant diets lower cholesterol.

Myth 2: Eggs raise your cholesterol.

Fact: For most people, dietary cholesterol has little effect — it’s saturated fat that matters.

Myth 3: All dairy is bad.

Fact: Fermented dairy like yoghurt can actually support heart health.

Myth 4: LDL is the only thing that matters.

Fact: HDL, triglycerides and non-HDL cholesterol all play a role.

Myth 5: Coconut oil is a heart-healthy fat.

Fact: It’s high in saturated fat — use in moderation.

Five Practical Tips that make a big difference

Small changes make a big difference. Here are five easy ways to support your cholesterol every day:

1
Make your plant sterols supplement part of your daily routine — consistency matters.
2
Batch-prep breakfasts – oats, chia, or soaked grains
3
Keep a cholesterol-friendly shopping list – oats, beans, olive oil, nuts, seeds
4
Use smart shortcuts – pre-cooked grains, chopped veg, frozen fruit
5
Keep heart-healthy foods visible – jars of nuts, oats and beans

Cholesterol-Lowering Meals

These recipes are created by registered nutritionist Rob Hobson as part of his cholesterol-lowering approach. Each dish is high in fibre, low in saturated fat, and includes foods proven to support heart health.

Download your 7-day meal plan

Download meal plan

What are plant sterols and how do they work?

Plant sterols are naturally occurring substances found in plants that can help to lower your cholesterol by decreasing the absorption of cholesterol in the intestines. Plant stanols are often mentioned alongside plant sterols; they have a similar molecular structure and also help to reduce cholesterol absorption.

Plant Sterols 800mg — Cholesterol Support

Plant Sterols 800mg

Scientifically shown to lower cholesterol

  • 2400 mg plant sterols per daily dose
  • Levels supported by EFSA for LDL-cholesterol reduction (1.5–3.0 g/day)
  • Helps to keep your cholesterol at the normal level
  • Reduces risk factors for coronary heart disease
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Evidence base: European Food Safety Authority opinions on plant sterols/stanols and LDL-cholesterol lowering.

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