'My three-ingredient cholesterol-busting muffins use leftover bananas' (2025)

Besides tasting great and taking mere minutes to make, they're perfect as a cholesterol-lowering breakfast or afternoon snack

Leftover bananas in the fruit bowl are a common sight in any UK home—it certainly is in mine. As bananas seem to only ever come in bunches, the likelihood of having a few leftovers is high. But the browner they become as the days go by, the sweeter they taste, which makes them brilliant for baking.

As I had a few in my fruit bowl that needed using up, I had a go at creating my own little banana and oat 'muffins' - although they turned out to be more like the size of cupcakes. Nonetheless, they didn't take me long to assemble; they only required three ingredients and tasted delicious.

Better still, all the ingredients used can benefit anyone trying to lower their cholesterol or keep levels down. Plus, they turned out great, considering I hardly ever bake, and were really good for breakfast or as a snack throughout the day.

The three main ingredients were all kitchen cupboard essentials I already had available, as I only used bananas, oats, and walnuts. However, I also used a bit of olive oil to line the baking tray, although you could use butter instead. I wanted a little more fibre and crunch, so I topped them with some seeds, too.

Overall, it probably only took about 25 minutes to make the bananas and oat 'muffins', from getting everything out of the cupboards, to tucking into one shortly after turning the oven off. I enjoyed them the most at breakfast as I added a couple of dollops of greek yoghurt and sprinkled some frozen berries and honey on top.

Ingredients:

• 500g rolled oats - provide energy, keep you full for longer, stabilise blood sugar and are vitamin-rich.
• Four ripe bananas - slow down the absorption of sugar, are potassium-rich and provide energy.
• Around 100g of crushed walnuts - calorie-dense, rich in healthy fats, omega-3 fatty acids and vitamins.
• Tablespoon of olive oil (optional)
• Handful of seeds (optional)
• Drizzle of honey (optional)

Method:

I usually don't bake because I am pretty useless at it, but the fact that these turned out well (tasty and edible) shows how easy they are to put together. First, I peeled four bananas and then mashed them together in a large bowl.

I then gradually tipped in the oats, mixing them thoroughly with the bananas before adding the crushed walnuts. I placed the bowl to one side while I got out a muffin-style baking tray and lined each section with some oil.

I put a heaped tablespoon or two of the mixture into each baking tray 'well'. Once all the mixture was used up, I sprinkled each 'muffin' with a handful of seeds—I used a bag I bought from Lidl that included pumpkin seeds, sunflower seeds, and sesame seeds.

I preheated my fan oven to 180C and popped the tray in for 15 minutes. After the time was up, I took the tray out, put all the 'muffins' on a plate, and left them on the side to cool. I also added a bit of honey on each one for extra sweetness.

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Are walnuts good for cholesterol?

Walnuts are widely recognised for their ability to help reduce cholesterol levels, especially LDL (the harmful type). Packed with omega-3 fatty acids, they significantly enhance cholesterol profiles and lower the risk of heart disease.

Walnuts provide a wealth of other beneficial components for heart health, such as unsaturated fats, fibre, and plant sterols. Unique among tree nuts, walnuts are an excellent source of alpha-linolenic acid (ALA), an omega-3 fatty acid that aids in lowering LDL cholesterol and mitigating heart disease risk.

They are also rich in healthy unsaturated fats, including monounsaturated and polyunsaturated varieties, which decrease LDL cholesterol while boosting HDL (the beneficial type). The fibre found in walnuts helps lower cholesterol and promotes a feeling of fullness, assisting in weight management.

Additionally, walnuts contain plant sterols, which are known to help reduce cholesterol levels. Research supports the benefits of walnuts, with numerous studies indicating that adding them to your diet can lower total and LDL cholesterol levels. A notable 2018 meta-analysis of 26 studies found that consuming walnuts may effectively reduce LDL cholesterol.

However, moderation is essential. While walnuts are a nutritious addition to your diet, they are calorie-dense, so it's advisable to enjoy them in moderation. A daily serving of about a handful (28-30g) is typically recommended. For more information on lowering cholesterol, you can visit the

Are oats good, too?

As the Mayo Clinic notes, oats are rich in soluble fibre, which is crucial in reducing LDL cholesterol by attaching to it in the digestive system and hindering its absorption into the bloodstream. One notable type of soluble fibre present in oats is beta-glucan.

Research from ZOE indicates that this fibre can effectively lower total and LDL cholesterol levels. According to EatingWell, consuming just 3g of beta-glucan from oats daily can decrease 12 points in total cholesterol.

By helping to lower cholesterol levels, oats can enhance overall heart health and diminish the likelihood of cardiovascular diseases. It's important to note that different varieties of oats, such as steel-cut and rolled oats, undergo varying degrees of processing, which can influence their effectiveness in lowering cholesterol.

What about bananas?

Bananas, like various fruits and vegetables, are a source of soluble fibre that can help decrease cholesterol absorption in the body. The potassium found in bananas also helps balance the effects of sodium, which is known to elevate blood pressure.

Managing blood pressure is vital for maintaining heart health and regulating cholesterol levels. The British Heart Foundation suggests incorporating bananas into a heart-healthy diet. This involves pairing them with other foods that help lower cholesterol, such as oatmeal, beans, and healthy fats.

Although bananas offer numerous health benefits, they should be consumed in moderation as part of a well-rounded diet. Emphasizing whole, unprocessed foods is essential for promoting overall heart health and managing cholesterol effectively. If you have any worries regarding cholesterol or heart health, it is advisable to seek guidance from a healthcare professional or a registered dietitian.

Are seeds any good as well?

Numerous seeds, such as flax, chia, and hemp, are abundant in omega-3 fatty acids (ALA), which the body can convert into EPA and DHA, supporting heart health. Soluble fibre plays a crucial role in decreasing the absorption of LDL (bad) cholesterol into the bloodstream.

Certain seeds are rich in compounds like lignans and phytosterols, which may help lower cholesterol levels and reduce the risk of heart disease. Flax, chia, hemp, pumpkin, and sunflower seeds are frequently recommended for their ability to help lower cholesterol. Replace saturated fats, commonly found in red meat and full-fat dairy products, with unsaturated fats sourced from seeds.

You can grind flax seeds and add them to oatmeal, salads, or smoothies. Sunflower and chia seeds can also be incorporated into various dishes. Opt for seeds as a nutritious snack instead of processed options like chips or pastries

Flaxseed oil can be drizzled in small quantities over salads or used in dressings, but remember that it is a concentrated energy source. If you have high cholesterol, consult your doctor or a registered dietitian about including seeds in your diet and making other lifestyle adjustments to help manage your cholesterol levels.