But one of the first things you can work on is your everyday diet.

High cholesterol does not mean you have to stop eating all your favourite Nigerian foods. The goal is to improve the overall quality of your diet, especially by reducing saturated and trans fats and increasing fibre-rich foods.

Here are some practical changes that can help:

1. Eat more soluble fibre

Soluble fibre can help reduce the absorption of cholesterol in the gut.

Good Nigerian-friendly options include:

• Oats

• Beans

• Okra

• Garden eggs

• Fruits such as apples, oranges and pears

• Vegetables

• Whole grains

Try adding beans to meals instead of relying entirely on refined carbohydrates.

2. Choose healthier cooking methods

It is not only what you eat, but how you prepare it.

Instead of frequently deep-frying foods, try:

• Boiling

• Grilling

• Steaming

• Baking 

• Air-frying with little oil

For example, boiled or grilled plantain with fish and vegetables can be a different everyday choice from heavily fried plantain with a large amount of oil.

3. Be mindful of the type of fat you eat

Not all fats are the same.

Reduce frequent intake of foods high in saturated and trans fats, such as fatty meats, processed meats, some pastries and foods prepared with large amounts of certain solid fats.

Choose sources of unsaturated fats more often, such as:

• Avocado

• Groundnuts

• Nuts and seeds

• Vegetable oils in moderate amounts

• Fatty fish such as sardines, mackerel and salmon

4. Eat more fish and plant proteins

Fish, beans, lentils, peas and soy foods can help diversify your protein choices.

Instead of having red or processed meat at every meal, consider rotating your protein sources.

For example:

Monday: beans + vegetables + fish

Tuesday: rice + vegetables + grilled chicken

Wednesday: yam + egg + vegetable sauce

Thursday: beans + plantain + fish

Friday: amala + ewedu + lean protein

Watch the oil

This is especially important with some Nigerian soups and stews.

Palm oil itself is not a forbidden food, but using very large amounts can significantly increase the calorie and saturated-fat content of a meal.

You don't necessarily need to remove oil completely. Pay attention to quantity and your overall dietary pattern.

5. Reduce processed foods

Try not to make these everyday foods:

• Sausages and other processed meats

• Meat pies and pastries

• Doughnuts

• Biscuits

• Frequent fast foods

• Deep-fried snacks

• Foods containing industrial trans fats

These foods can contribute significant amounts of saturated fat, trans fat and calories depending on the product and preparation.

Don't fear Nigerian foods

You can still eat:

Rice.

Beans.

Yam.

Plantain.

Amala.

Eba.

Semo.

Fufu.

Tuwo.

The important questions are:

How much are you eating?

How often?

How is it prepared?

What are you eating alongside it?

A plate of amala with plenty of vegetable-based soup and an appropriate portion of lean protein is very different from a meal dominated by large portions, excessive oil and processed meat.

And remember: nutrition is only one part of cholesterol management. Physical activity, body weight, smoking, alcohol intake, genetics and prescribed medications can also matter.

If your cholesterol is high, don't stop prescribed medication because you have changed your diet. Dietary changes and medication may be used together depending on your individual risk.

The goal isn't “never eat your favourite food again.”

The goal is to make healthier choices more often.

So, if you were told your cholesterol is high, which one would you find easiest to change first: reducing fried foods, eating more vegetables, eating more beans, or reducing the amount of oil you use?