Just before lockdown, in March, I discovered that my cholesterol level was 8.1 – very high. It was a massive shock and a wake-up call. I’m almost 4 years sober and since stopping drinking it’s been hard to battle some old eating disorder issues. I’d got a sixth sense that my level might be up but still didn’t really believe it when the results came through, even though there is a history in my family (a tendency rather than the hereditary sort), plus the relatives with high cholesterol also suffered from dementia, and that’s what really scared me.

So I completely changed my diet for the next 3 months and reduced that worrying number to 5.6. I was thrilled.

But I wasn’t just pleased with that figure – 5 months in, now, it’s no over-statement to say that my life has transformed. For over thirty years I’ve been plagued by my eating disorder issues and now they’ve more or less disappeared. And it’s changed my mental health overall, leaving me feel more balanced and able to deal with the challenges of the past few months regarding my work and the pandemic. I’m not leaning on anything for support that is going to have unhealthy consequences. I’m back in the driving seat and that’s a powerful thing.

It’s a healthier lifestyle I’d recommend to anyone, not just those with high cholesterol.

I’ve hugely reduced my fat and sugar intake (isn’t as bad as it sounds as I demonstrate below) just in the same way I cut out alcohol in 2016. So I’m no longer having to continually battle, internally, over what I eat – I simply can’t eat fat or sugar like I used to, so it’s not even a thought that I have, along with the constant push and pull of *I want it but shouldn’t*, *I’m a bad person I’ve just eaten that chocolate* *I’ve had one biscuit, I may as well have the packet* *I’m not going out as I must look hideous*. So this aspect of my mental health has vastly improved, and my husband has commented several times, over recent months, how much I’ve changed – usually when I’m doing a silly dance to make him laugh (poor man!).

I truly believe I am eating like humans were meant to now – hardly any processed foods or ready meals, no fizzy drinks, plenty of whole grains, fruit and vegetables… and I feel fantastic for it. I’ve also lost 1 1/2 stones along the way, although that wasn’t my goal.

I don’t say this in a sanctimonious way. Sweet treats and ready meals have their place for people with no dietary health concerns. We lead busy, stressful lives. All I’m saying is sometimes those things we lean on – food, booze – can take control, with miserable and dangerous consequences, instead of us being the one truly in charge of what we consume.

The best thing is that I have no cravings. When I imagine eating a processed biscuit, a well-known brand, I immediately feel like wanting to eat several, my mouth almost salivates… but when I imagine eating my own low-baked goods or any of the low-fat treats I might buy… nothing. Those urges just aren’t there.

Here’s what I did – and just to add,  I am not medically qualified. If you are at all concerned about your cholesterol or want to change your diet for any reason, you should consult your doctor first.

Firstly, I went on the Heart UK website my own doctor suggested I consult. I CANNOT RECOMMEND THIS SITE HIGHLY ENOUGH – it will explain cholesterol and tell you everything you need to remove from, or add to your diet, and the recipes are fantastic.

Benecol – I’ve added products into my diet that contain plant stanols. These are proven to lower cholesterol. I have a yogurt drink on my breakfast every day, and use the Benecol light spread.

Oats are great at lowering cholesterol. I never used to be a huge fan of porridge but have it every other day now with blueberries, strawberries, chopped walnut halves, a Benecol no added sugar yogurt drink and a teaspoon of Agave syrup (instead of honey) – and even I think it’s pretty delicious! I alternate this with fruit and muesli. Also, when baking, sometimes I’ll add in oats to replace some of the flour.

Choose good fats, foods that are rich in unsaturated fats – it’s the saturated fat that you need to avoid that so often appears in processed foods, and animal products. So I eat walnuts for breakfast every day, avocado now and again, oily fish at least a couple of times a week, salmon and tuna being my favourite, and olives. And use vegetable based oils and spreads. Fats are an important part of the diet, just the right ones.

Low fat baking – it’s easier than I thought. The Heart UK site has some great recipes for savoury dishes but also a load of sweet treats like muffins and flapjacks, and there are many, many healthy recipes on the internet. It often means swapping butter for yogurt and I use the Benecol spread to bake with as well. Also fruits and vegetables can be used to make baking taste sweet without all the sugar, such as banana loaf, pear flan, carrot cake, blueberry rock cakes – the list of low fat/calorie recipes on the internet is endless and quite adventurous. If you go to @samanthatongeauthor on Instagram there are many photos of everything I’ve baked.

This baking aspect has been really important for me because I am a great coffee and cake lover and it means that I don’t feel deprived or as if I am missing out. And more than once the family has said they prefer these recipes as they don’t feel over-full afterwards.

Puddings are no problem either – fruit crumbles with a healthier topping, Ambrosia light rice pudding is nice, and the Heart UK site has a brilliant recipe for a fruit flan that I’ve made several times using different fruits and flavoured essences.

There are low-fat baked snacks to buy that are healthy – some of the flavoured oat biscuits by Nairns taste lovely, Soreen loaf bars are great, tea cakes are okay too, popcorn and popchips crisps… it’s about doing your research and looking at labels.  Look at the fat content. Look at the saturated fat content. Look at the traffic light labels.

There are plenty of healthy ways to fill up – wild or brown rice, home-made potato wedges using a little olive oil spray and herbs, boiled potatoes with their skins on, wholemeal bread, and, of course, lots of veggies, salads and fruit. 

Exercise is also key to lowering your cholesterol – I do a ten minute (yes, that’s all) cycle ride first thing and a couple of walks (to the shops or around the block) during the day. So it doesn’t need to be difficult.

Eating out is also fine. Do your research online. Study menus (many put the calorie content on there these days, and that’s a guide). I recently went out to an Indian restaurant and stuck to the tandoori dishes as they are cooked in a drier way, in a clay oven, they aren’t curries with possible rich, fatty sauces. I also had boiled rice, a Tandoori roti on the side (flatbread) and a salad as well. Lovely!

Desserts out are more of a challenge, but I’m in the process now of occasionally adding a treat to my diet – maybe a pudding out, a hot chocolate now and again – and then have agreed with my doctor I’ll have my cholesterol tested at Christmas, to see if it’s made much difference.

Of course, not all people will be able to  lower their cholesterol through diet – and at that point you will need to discuss other options with your doctor. But changing to a healthier lifestyle regardless can only be beneficial for you physically and mentally, in the short and long term.

It can sound daunting at first but stick with it – I don’t think twice about cooking everything from scratch now and my palate has completely changed, I just don’t crave the foods I used to comfort myself with. I’m so much happier, I feel so much fitter and most importantly, I’m no longer as scared about my health in the future.  In fact I feel better about everything and my new more balanced way of living helps me deal with the ups and downs of an author’s life.

But he had a point. Food isn’t just about food. It’s about sitting close and sharing, it’s about the laughter or confided problems that result from eating together. I grew up in a family unit that loved pizza and now have my own unit that is just as smitten – although to my disbelief it took quite a few years for youngest to get with the programme! I can still remember the first time my mother curiously brought a ready-made one home from the supermarket, in the 70s. Convenience foods were just taking off in Britain. We were all immediately hooked even though the simple ones produced for the British market, back then, tasted nothing like the real thing.

I was lucky enough to travel widely as a child and have warm memories of sitting outside European pizzerias in the dark, breathing in the aroma of oregano and tomato and watching chefs spin dough in the air. It all seemed very grown-up and exotic and I realised the ones we’d been eating back home were pale copies of the authentic thing. In 1980 we went to Florida – American burger and pizza restaurants still hadn’t taken off massively in the UK. We went to a well-known pizza chain and our eyes were on stalks at the size of the deep pan pizza we ordered.

Of course, over the years, takeaway and eat-out pizzas have become more sophisticated, offering toppings such as spinach or goat’s cheese. And these days we are well aware that we need to be making healthy choices. But I’m a firm believer in everything in moderation – exclude a food item and you’ll only crave it. Plus restaurants are adapting and one chain serves a light version with the middle cut out and filled with rocket.

One of the best pizzerias I have ever visited is in the South of France. Half way through the evening the chef started spinning dough bases in the air. Then to our surprise he threw them across the restaurant, like frisbees, for guests to catch and throw back! Many ended up stuck to the ceiling like badly tossed pancakes.

Pizza has been at the centre of many happy family moments. When we were living together, before getting married, my husband and I ran around 20 miles a week. We could eat what we wanted and at the time that meant four different takeaways a week. I have fond memories of getting  home after a long run, showering and sitting devouring a large pizza together.

It’s a good reliable if guests turn up unexpectedly or someone’s not feeling well enough to cook. There’s no washing up afterwards and to contribute to your five-a-day you can get vegetables added on top. It’s the perfect good times treat that can easily be shared when getting together with family, friends and colleagues and it’s that warm sentiment that inspired One Summer in Rome‘s setting.

Pizza – the smell, the texture, the taste – is satisfying, convivial comfort food at its best and the perfect ingredient for a feel-good romance.

So, I thought it would be fun to ask Cathy Bramley some quick foodie questions about her scrumptious book and its tasty heroes.

Hello Cathy! So, first things first… what is your favourite comfort food?

Scones with blackcurrant jam and clotted cream.

Great answer! Or perhaps… plumberry jam? How did you think of the name Plumberry, I love it!

I wanted something which had a foodie ring to it but without actually being food. I thought I’d invented it but it appears in the Urban Dictionary and means awesome!

Appropriate as this books is pretty awesome! What is your fail-safe comfort food recipe?

My own cottage pie which includes red lentils and cinnamon for extra flavour.

Sounds yummy! So, your new book has two tasty leading men – would you prefer to go out to dinner with gorgeous young dad Gabe or dashing Irish chef Tom?

I agonised over this one! But I think I’d like to go with Gabe. He deserves a night out and diner with Tom might be stressful if he’s pedantic about food!

Finally, your main character, Verity, loves a fish finger sandwich – what is your go-to fast food?

If I’m making it myself I spread pesto, a little bit of grated cheese and a handful of spinach on a wrap, fold it in 4 and toast it in the panini grill – gorgeous!

Gosh, my mouth is watering now. I’d better go get some comfort food for myself! Thanks for popping in, Cathy.

So, if you fancy a comforting read, for fans of food and romance, go treat yourself to The Plumberry School of Comfort Food!

Here is the blurb:

Verity Bloom hasn’t been interested in cooking anything more complicated than the perfect fish finger sandwich, ever since she lost her best friend and baking companion two years ago.

But an opportunity to help a friend is about to land her right back in the heart of the kitchen! The Plumberry School of Comfort Food is due to open in a few weeks’ time and has rather gone off the boil. It needs the kind of great ideas that only Verity could cook up . . .

But as Verity tries to balance stirring up publicity, keeping their top chef sweet and soothing her aching heart, will her move to Plumberry prove to be a sheer delight . . . or a recipe for disaster?