Buy Scottish smoked salmon and get baking this National Baking Week

It’s National Baking Week 2019 (14 – 20 October), which provides the perfect excuse for you to buy Scottish smoked salmon and try three of our favourite baked smoked salmon recipes.


And with the much-loved Great British Bake Off in full flow, could the timing be any better? Also, we should point out that National Baking Week pre-dates the nation’s favourite show by three years, when it was launched in 2007 to encourage people of all abilities to bake at home. Oh, and according to the organisers, baking doesn’t just result in delicious food, but also has other benefits including:


  • Stimulation of the senses
  • It’s a meditative process
  • A great channel for creativity
  • Giving people delicious food makes them happy


Now, when it comes to smoked salmon and baking, you might think that the two aren’t comfortable bedfellows. But dig a bit deeper and you’ll find a number of tasty – and often traditional – recipes that will make you view cooked smoked salmon in a different light.


Here are our top three baked salmon recipes for this year.


  1. Smoked salmon tart with dill and potato



 200g pack of John Ross Jr’s Traditional Scottish Smoked Salmon

300g of Shop-bought short crust pastry

2 x medium eggs

3 x tablespoons of chopped dill (plus a little extra for serving

Small pot of single cream

350g sliced new potatoes

Pinch of salt and pepper

The zest of one lime




Heat an oven to 190 degrees and grab a 28cm tart/flan tin. Roll out the pastry wide enough to line the tin, trim the edges and then line with baking paper before adding baking bins to flatten down. Place on a baking sheet before cooking for 8-10 minutes. Remove the beans and paper and then bake for five more minutes.


Boil the sliced potatoes until tender, then drain. Beat together the eggs, cream, dill, salt, pepper and lime zest. When the potatoes have cooled slightly, spread half into the pastry case and, in the gaps, add half the John Ross smoked salmon. Take half the beaten mixture and pour over the top, and then repeat the process.


Bake for 25 minutes until lightly golden and firm to touch. Serve when at room temperature with a sprinkle of dill.


  1. Smoked salmon and mature cheddar scones



100g John Ross Scottish Smoked Salmon, chopped into tiny pieces 

225 self-raising flour

100g of the strongest cheddar you can find – grated

150ml semi-skimmed milk

50g butter (salted)

150g soft cheese

1 x teaspoon baking powder


Heat an oven to 220 degrees. Mix the flour and baking powder together before rubbing in the butter until it looks like breadcrumbs. Stir in 75 per cent of the cheese and then add the milk, stirring until it becomes doughy. Then add the chopped smoked salmon pieces and stir once more.


Flour a surface and spread the dough out until it’s approximately 2cm thick before stamping out rounds of about 5cm in diameter. Make as many as you can (probably about 12) and place on a non-stick baking sheet. Brush with milk, sprinkle on any leftover cheese and bake for 10 minutes.


Place on a rack, leave to cool and enjoy whist warm.


Savoury Scottish smoked salmon and dill cake



 100g John Ross Scottish Smoked Salmon


½ cup of dill (finely chopped)

1 ½ cups of flour

½ cup of cheddar (grated)

½ cup of milk

1 x teaspoon of sugar

3 x tablespoons of vegetable oil

1 x tablespoon of baking powder

Salt and pepper to taste

3 x large eggs




Heat oven to 180 degrees. Whisk the eggs in a bowl and then add the oil and milk. When smooth, add the flour, baking powder, sugar, pepper and salt and mix until everything is nicely blended. Then add the Scottish smoked salmon, cheese and dill until combined.


Butter a loaf pan and pour in the mixture. Place in the over and cook for 45 minutes (or until cooked). Tip out onto a wire rack to cool before enjoying slightly warm.


For more smoked salmon ideas, inspiration and special offers visit our Instagram and Facebook pages.

Everyone’s a Scottish smoked salmon winner

The British GT3 Championship title win has got us in a celebratory mood! And so we’re giving away some of our brand new style packs of smoked salmon – the new logo of which is proudly featured on the stunning (and winning) Aston Martin.

Once again, congratulations to Graham Davidson and Jonny Adam, and now 10 other lucky people can be winners, too – each of whom have the chance to win a 200g pack of our Traditional Smoked Salmon by taking part in our competition, the details for which are below.

But first, let’s talk about our winners…

What does the finest smoked salmon and motorsport have in common?

Until John Ross Jr decided to sponsor Graham Davidson and his GT3 Aston Martin, probably nothing, but we knew we had a winner in our midst.

And winning’s exactly what happened when they both took the title on 15 September at Donnington. Aside from the prestige of seeing the driver we sponsored win the title, we also enjoyed seeing our new branding featured on another British Luxury brand – the Aston Martin Vantage GT3.

Competition time: WIN a pack of Traditional Smoked Salmon

To continue the celebrations, we’re giving away 10 packs of classic smoked salmon in our brand new packaging (which isn’t even available to buy yet).

If you’d like to be in with a chance to win, all you need to do is visit our Facebook page and Tag a friend in the competition post AND share our new look pack.

We’ll then draw 10 people at random by 3pm on Friday 20th September.

*Terms and conditions apply – see website for more information. John Ross Jr reserves the right to amend or withdraw the competition at any time.


All you need is love (and maybe smoked salmon)

Win dinner for two at the Sanderson Hotel this Valentine’s Day

As Virginia Woolf once said, “One cannot think well, love well, sleep well, if one has not dined well.” Not only is this a wonderful quote from a wonderful writer, but we couldn’t agree more.


And what better time to shine a light on all the elements (except sleep, which we’ll cover in another blog) than Valentine’s Day?


After all, this annual day is, believe it or not, an official feast day in the Anglican and Lutheran Churches that dates back to the year 269, when a priest called the Valentine of Rome walked the streets.


It wasn’t until the year 496, after he was martyred, that he was added to the calendar of saints to become St Valentine – and the day then only became associated with love and all things romance due to the UK’s very own Chaucer in the 14th Century.


These days, Valentine’s Day is ALL about love and romance, so in a bid to celebrate the day’s history and embrace the connection between love and food, we’re launching a competition to win dinner for two at the Sanderson Hotel in London.


All you need to do to be in with a chance to win is follow John Ross Jr on Instagram and tell us who your loved one is on the Valentine’s Day competition post, which will go live on Thursday at 9am.


Of course, there can only be one winner. So for all of those who won’t be dining at the Sanderson, why not make a romantic dinner for two at home? And, if you’re in need of inspiration – and as it’s winter – then why not try our latest smoked salmon recipe, the deliciously light and healthy Roast Beetroot, Fennel and Hot Smoked Salmon Winter Salad.


Serves 8




600g beetroot

1 large fennel

2 tbsp olive oil

200g John Ross Jr’s Kiln Roasted Salmon

2 packets of pea shoots

1 handful of freshly chopped parsley




  1. Pre-heat oven grill to 200°c. Top, tail and quarter the beetroot, place on a baking tray, drizzle with olive oil and put in oven for 15/20 minutes until golden.
  2. Whilst the beetroot is roasting, shave the fennel and break up the kiln-roasted salmon.
  3. Remove the beetroot from the oven and leave to cool to room temperature. Once cooled, toss all the ingredients in a bowl, season and plate up to serve.


For more recipes, offers and competitions follow us on Facebook, Instagram and Twitter. In the meantime, good luck with the competition… and Happy Valentine’s Day.

Smoked salmon science

Smoked salmon science: five health benefits of eating smoked salmon

Yes, there is such a thing. Well, kind of. And before you stop reading this on the basis that you’re not interested in the science behind smoked salmon, look at the delicious images we’ve recently prepared.


Gorgeous, aren’t they.


So, now that we (hopefully) have your attention, let’s get down to business.


This week is National Obesity Week (14 – 20 January) – an awareness campaign that’s tapping into the nation’s inevitable post-Christmas health kick to raise awareness of the growing issues around obesity.


Now, for many people, January is a month when the brakes are applied, the indulgences reigned in and all things nice are given a wide berth in favour of diets and detoxes. As we all know, moderation is key, yet things tend to become a little black and white, all or nothing at the start of a New Year.


However, the good news with smoked salmon is that you can have your cake AND eat it. Why? Because it’s one indulgence that you can retain in January – and guilt free, too.


On to the science bit, then.


  1. D for Delicious


Or, rather, Vitamin D. Yes, smoked salmon is packed full of it, with an 85g portion of smoked salmon providing a staggering 97 per cent of your daily intake.


  1. The power of three


Omega-3, to be precise. Oily fish is well known for providing a rich source of this essential fatty acid, which helps you sleep, lowers blood pressure and boosts memory.


  1. Salute the selenium


Selenium is a powerful antioxidant – and one that that helps defend the body from chronic diseases such as heart disease and cancer. The good news is that smoked salmon is loaded with it.


  1. Bursting with B vitamins


Smoked salmon is jam-packed with B vitamins including B1, B2, B3, B5, B6, B9 and B12. Could smoked salmon B any better?


  1. Packing potassium


Potassium is a mineral that helps to regulate the heartbeat and blood pressure, as well as help keep your muscles and digestive system in order. It’s also found in abundance in smoked salmon, too.


If these top 5 reasons to eat smoked salmon aren’t enough to inspire a healthy-but-tasty January, then visit our serving suggestions section or delve deeper into our blogs to find a selection of delicious – and healthy – smoked salmon recipes. Alternatively, follow us on Facebook, Instagram and Twitter for offers and competitions.

Buy smoked salmon this Black Friday

There is no longer a day that isn’t reserved for some celebration (our last blog, which was a nod to ‘pomegranate month’, is probably a good example). However, one day that’s really starting to resonate is Black Friday – and why wouldn’t it, when it’s based on bagging bargains. And if you can’t beat them then you may as well join them, which is why we’re offering 25% OFF WHEN YOU BUY SMOKED SALMON PRODUCTS this Friday (23rd).

But there is a catch (pun intended) – although it’s a nice catch.

We would like to keep you updated with smoked salmon special offers, future competitions and recipes from John Ross Jr. In order for us to do that outside of Facebook and Instagram, we would need you to sign up to our newsletter on the homepage.

It’s not essential, as anybody with the code will benefit from our Black Friday food offer, however, in return for signing up we will keep you updated with news, special offers and competitions.

To benefit from 25% off enter the following code at checkout: 2ZU5FIBUZFQD

Thank you, from everyone at John Ross Jr – and happy shopping!

(Oh, and as it’s Black Friday, here’s a black-inspired fish recipe that we think you’ll enjoy, too.)


Black miso and sake cod

This is DELICIOUS. And our fresh cod provides an extra delicate texture, too.

Serves 2



2 x John Ross Jr fresh cod fillets

1/8 cup of Sake

1/8 cup of Mirin

2 x tablespoons of white miso paste

1.5 tablespoons sugar

In advance of making the dish – anywhere up to three days, in fact – prepare the miso

marinade and marinate the cod. To do this, you need to bring the sake and Mirin to the boil on a high heat. Then, once the alcohol has evaporated, turn down the heat, add the miso paste and stir until the miso has dissolved. Add the sugar, stirring all the time, so that the sugar doesn’t burn. Once everything has been dissolved, remove from the heat and leave to cool. Once room temperature, you can cover the cod fillets in the marinade and leave in a sealed bowl.

To cook preheat an oven to 190° Celsius. Grease a baking dish. Lightly fry the fillets in a pan on both sides for around three minutes each side. Then transfer the fillets to the baking dish and cook in the oven for five to ten minutes. Enjoy on its own or with wilted spinach.

Enjoy 25% off this Black Friday (23rd November) on all John Ross Jr products bought online
Enjoy 25% off this Black Friday (23rd November) on all John Ross Jr products bought online



Smoked salmon sandwich ideas

Open sandwiches with smoked salmon
Three delicious sandwich ideas for National Sandwich Day


It’s National Sandwich Day on Saturday 3 November. And if, like us, you love the traditional smoked salmon sandwich options (smoked salmon and cream cheese bagel; smoked salmon and cucumber sandwiches) but are looking to widen your smoked salmon sandwich repertoire, then you’ll love these three interesting smoked salmon sandwich ideas.

Whilst National Sandwich Day was essentially created by a well known high street sandwich brand in order to sell more sandwiches, let’s take a little time to celebrate this much loved meal – but with a smoked salmon twist, of course.


Smoked salmon club sandwich

Serves 1


  • 3 x slices of the freshest bread you can find (brown or white)
  • 2 x tablespoons of Greek Yoghurt
  • 1 x tablespoon of Neufchatel cheese
  • 1 x teaspoon freshly chopped dill
  • 1 x pack of John Ross Jr’s Traditional Smoked Salmon
  • 3 x leaves of iceberg lettuce, shredded
  • 2 x slices of a fresh, large tomato
  • 1/2 x teaspoon capers (chopped)
  • 1 x pinch of salt



Grab a bowl and mix together the yogurt, cheese, salt and the dill until thoroughly blended. Then toast the bread. Layer the mixture on each slice, add a third of the lettuce on top and then, on top of that, add a third of the smoked salmon. If you like capers, add a sprinkle here, too, before adding one slice of tomato. Repeat the process and stack on top. Use the last piece of toast as the lid. Cut into triangles and enjoy.

Smoked salmon sub (but not as you know it)

This bread-free option probably goes against the grain (no pun intended) and the spirit of National Sandwich Day, but it’s healthy and tasty – and not everyone loves bread.

Serves 1


  • 1 x cucumber
  • Heaped spoonful of cream cheese
  • Heaped spoonful of chopped red onion
  • Teaspoon of freshly chopped dill
  • 50g – 100g John Ross Jr Smoked Salmon (depending on the size of your cucumber!)



Peel the cucumber and lose the ends by cutting them off. Cut the cucumber in half – lengthways – and scoop out most of the cucumber’s inner flesh to make room for the filling. Mix the cheese, dill and onion in a bowl before spreading it on each side of the hollowed out cucumber. Lay as much smoked salmon as you can on one of the sides and then sandwich the smoked salmon in using the other half of the cucumber.


3. Smoked salmon sandwiches with curried almonds

This is without doubt the most interesting smoked salmon sandwich recipe we came across. And whilst we haven’t tried it, we couldn’t overlook a recipe that included the words ‘smoked salmon’ and ‘curried’ in the same sentence!

Serves 2


  • 1 x teaspoon vegetable oil
  • 4 x slices of fresh, wholemeal bread
  • 1/3 cup of sliced, unblanched almonds
  • ½ x teaspoon curry powder
  • ¼ cup plain yogurt
  • 100g pack of John Ross Jr
  • 2 radishes, thickly sliced
  • 1/2 Granny Smith apple, chopped into slices


Heat the oil in a pain, add the almonds and cook until golden. Coat the almonds in the curry powder and stir until well covered. Take off the heat and leave to cool. Once cool, stir in the yoghurt and season to taste. Spread the mixture over the bread, share the smoked salmon amongst the two sandwiches and top with the apple and radish. Serve when ready.

Do you have any interesting smoked salmon sandwich recipes you’d like to share with us? Share them via our or Facebook or Instagram pages and we’ll send you a 100g pack of our Scottish smoked salmon – for FREE.

Smoked salmon Halloween ideas

Smoked salmon recipes to get you in the mood for Halloween
Smoked salmon recipes to get you in the mood for Halloween


Halloween is upon us – but it doesn’t have to be all about pumpkins, chocolate and candy.


To help ensure that everyone benefits from this year’s celebrations (and not just those with a sweet tooth), we’ve pulled together our favourite fun Halloween recipes that are just as likely to impress your guests, as they are scare them!


Halloween smoked salmon sushi brain


Yes, you have read it correctly. And regardless of how unappealing it sounds, this step-by-step video will not fail to get you thinking about the possibilities for ‘grown ups’ when it comes to Halloween party food ideas.


The video, which is less than a minute long, can be viewed here.


Whilst there’s no quantity given for the smoked salmon, we would recommend that you purchase a 200g pack of our Traditional Smoked Salmon just to be on the safe side (and assuming that you’ll only be preparing one!).


Halloween sushi coffins


This is another creative crowd pleaser that looks fantastic and offers a fun take on traditional sushi. Thanks to netmums for this one, however to make it easier for you we’ve listed the ingredients and the ‘how to’ information below.


Serves 6




  • 125g sushi rice
  • 5 tablespoons rice vinegar
  • 1 x tablespoon sugar
  • 5 teaspoon of salt
  • Black sesame seeds
  • 1 x Nori sheet
  • 1 x 100g pack of John Ross smoked salmon




Wash and drain 125g of sushi rice with a sieve four times. When thoroughly rinsed, place in a pan, cover with water and boil for around 10 minutes, with the lid on, before turning off the heat and leaving to stand for 25 minutes – making sure that the lid is left on at all times.


Mix the vinegar, salt and sugar and then mix this into the rice once cooled. Shape the rice into mini coffins and leave to set in the fridge.


When ready to use, sprinkle a few spoonfuls of the seeds onto a plate of board and ‘dip’ the sides of the coffins into them. Take a piece of smoked salmon, around a mouthful in size or enough to cover the length of the coffin, and place on the top of the coffin. Repeat until all coffins are topped.


Finally, cut the shape of the lid of the coffin out of the nori sheet and loosely place on top.


Mackerel witches brooms


Despite the fact that this recipe, which we stumbled across on Fish is the Dish, is SO easy to make, it’s so visually effective and a great party food snack.


The concept is simple. For the broomsticks you use breadsticks, long batons of carrot and celery sticks. For the broom heads, you used flaked mackerel.







For the breadsticks, snap them into the desired ‘broom’ length. Then cut the vegetable brooms to the same size.


Flake the mackerel into pieces that are approximately a quarter of the length of the ‘brooms’.


Take a plate, and place small dollops of mash at various points on the plate. These form the ‘glue’ for the broom heads so make sure they’re not too big or not too small in relation to the sticks. Gently push the broom handles into each of the mounds of mash and then shape in a triangular shape, similar to the end of a witch’s broom.


Finally, take the smoked mackerel flakes and gently stick/lean them against the mash potato so that they resemble twigs.


Serve when ready.


We love the smoked salmon sushi brain. So much so, in fact, then anybody who makes one and shares an image of it with via our or Facebook or Instagram pages will be sent a 200g pack of our Scottish smoked salmon – for FREE.

Smoked salmon and apple recipes

It may sound like an unlikely day for the calendar (although not quite as unlikely as International Talk Like a Pirate Day), but Apple Day, on 21 October, has been an annual celebration since 1990.


Launched to raise awareness of the apple and celebrate diversity of landscape and ecology, it has since become associated with raising awareness in the provenance and traceability of food – something that everyone at John Ross Jr is very supportive of.


So, we thought we’d lend our support in not only making our readers aware of Apple Day, but also place the apple in the spotlight by selecting two of our favourite apple and smoked salmon recipes.


Smoked salmon and apple salad


This super salad is super tasty – and super healthy!


Serves 4



  • 100g John Ross Jr Traditional Smoked Salmon
  • 3 x carrots, cut lengthwise in 1cm strips
  • 3 x celery stalks cut into 1cm strips
  • 2 x fennel bulbs, cored and sliced thinly
  • 1 x seasonal apple, cored and sliced thinly
  • ¼ cup of extra virgin olive oil
  • 1 x lemon, juiced and peeled
  • 1 x tsp sugar
  • 1 x tbsp drained capers
  • ½ x teaspoon of salt



Grab a large bowl and mix together the apple, fennel, celery carrot and smoked salmon. In a sealed jar, add the olive oil, lemon juice, lemon peel, sugar and salt. Close and tighten the lid before shaking. Once combined, drizzle over the salad mixture and, just before serving, throw in the capers.


Hot smoked salmon with apple and onion pickle


This delicious potted smoked salmon recipe (which originates from Delicious magazine) is a really wholesome and richly flavoured dish, which brings out the best in flavours from both the hot smoked salmon and apple.


Serves 6



  • A whole side of John Ross Jr’s Kiln Roasted Salmon (you only need 500g so you’ll have approximately 200g leftover)
  • 1 x lemon (use 100 per cent of the juice and just 50 per cent of the zest)
  • 1 x bunch of dill
  • ½ x bunch of fresh coriander, finely chopped
  • 1 tsp coriander seeds (toasted and crushed using a pestle and mortar)
  • 1 tsp ground pepper
  • 180g unsalted butter, melted
  • Sourdough bread (to serve)


For the pickle


  • ½ lemon – juiced
  • 2 tbsp white wine vinegar
  • 2 tbsp caster sugar
  • ½ red onion, finely sliced
  • 1 granny smith apple, peeled and cut into thin sticks
  • 1 tsp sea salt




Combine the salmon, lemon juice and zest, the ground coriander, pepper, dill and fresh coriander in a large bowl. Grab six ramekins, or similar, and divide the mixture among them, making sure to pack the mixture into each pot. Pour over the melted butter and chill until the butter is solid once more.


For the pickle, mix the vinegar, sugar and lemon juice in a separate bowl before adding the onion, apple and salt. Leave for around 15 – 30 minutes before squeezing out the liquid and serving with the six dishes and a slice of toasted sourdough bread.


For healthy smoked salmon recipes and regular updates and offers from John Ross Jr, find us on Facebook or follow us on Instagram.

Can you bake smoked salmon?

The answer is ‘yes’, so to celebrate National Baking Week (15 – 21 October), we’re providing you with a selection of delicious baked smoked salmon recipes and offering a few culinary ideas that are guaranteed to impress.


Keep reading to find out more about our National Baking Week giveaway.


Smoked salmon and Parmesan cheese muffin recipe


This baked smoked salmon recipe is simply delicious – and incredibly quick and easy to make.


Serves 6




  • 200g John Ross Jr Traditional Smoked Salmon
  • 200g self raising flour
  • 200ml semi skimmed milk
  • 100g Parmesan cheese
  • 1 x egg
  • 20g crème fraiche
  • A pinch of salt
  • A pinch of black pepper




Preheat your oven to 180°C. As it’s heating, cut the smoked salmon into small squares and grate the cheese. In a bowl, whisk the egg and crème fraiche before slowly combining the flour, salt and pepper. When blended, add the smoked salmon and cheese. When everything has been thoroughly combined, share the mixture into six muffin moulds and bake for 10 – 15 minutes. When ready, take out of the oven, place on a wire rack and leave to cool before eating. We’d recommend that you eat these slightly warm.


Savoury smoked salmon cake


Another baked smoked salmon recipe winner – and a savoury dish that’s perfect for snacks. Cakes don’t have to be all about the sugar, after all.


Serves 12




  • 100g John Ross Jr Traditional Smoked Salmon
  • Handful of finely chopped dill
  • 100g grated mature cheddar
  • 3 x eggs
  • 3 tbsp vegetable oil
  • 100ml milk
  • 5 cups of self raising flour
  • 1 tbsp baking powder
  • Salt and pepper (to taste)




Preheat your oven to 180°C.


Grab a large bowl and whisk the eggs before adding the oil and milk. Whisk until thoroughly combined and then add the flour, baking powder and a pinch of salt and pepper (optional). Whisk until you have a smooth mixture and then add the smoked salmon, cheese and dill. Whisk once more until fully combined.


Take a loaf pan, line it with butter and then pour in the mixture before baking for 40 minutes.


Delicious rye soda bread recipe


This one, which we’ve learned from Jamie Oliver, is less about baking in the smoked salmon and more about creating a delicious bread that can go with any type of smoked salmon topping – and be eaten with as much of it as you like!


It’s also really healthy and filling, too.


Serves 6




  • 250g wholemeal flour
  • 300g of natural yoghurt
  • 100g rye flour
  • 50g porridge oats
  • 1 x tsp bicarbonate of soda
  • 1 x egg




Preheat your oven to 190°C.


Mix both flours, the oats, the bicarbonate of soda and one level teaspoon of salt in a bowl. In a separate bowl, whisk the egg and yoghurt before stirring it into the bowl of flour and oats. Bring the mixture together using your lightly floured hands.


When combined, shape into a ball, place on a floured baking tray and press down so that it becomes a 3cm thick disc. Score a cross into the top and then bake in the centre of the oven for around 40 minutes. When a crust has formed place on a wire rack to cool.


Share your favourite baked recipe – preferably one that features smoked salmon – via Facebook or Instagram by midday on 19 October. The person to share our favourite recipe will win* a 454g pack of John Ross Jr’s Traditional Smoked Salmon.


*The winner will be notified by 5.30pm on Friday. See our Facebook page for T&Cs

Healthy foods that lower cholesterol

Healthy food, healthy heart: Get into National Cholesterol Month with John Ross Jr's healthy food suggestions
Healthy food, healthy heart: get into National Cholesterol Month with John Ross Jr’s healthy food suggestions


October is typically associated with the clocks going back and Halloween, but it’s also National Cholesterol month.


Unlike smoked salmon, where the ‘too much of a good thing’ rule doesn’t apply, cholesterol is a bit different.


Whilst even the very mention of the word can send shivers down people’s spines, it’s important to remember that the body needs cholesterol. But have too much of it and you run the risk of creating layers of fatty plaque that fur up the arteries. If the layer becomes too thick, it can slow down blood supply – or even stop it completely.


So, when it comes to diet, what can you do to help reduce cholesterol levels?


  1. Smoked salmon


Rich in omega-3 fatty acids, which help to reduce blood pressure, smoked salmon – fresh salmon in particular – can boost levels of ‘good’ HDL cholesterol. Whilst it doesn’t lower ‘bad’ LDL cholesterol, increasing your intake of HDL cholesterol helps to remove cholesterol from your artery walls. What’s even better is that there are countless healthy salmon recipes to keep you fit without compromising on flavour. Aim for two portions of fish each week and don’t forget smoked mackerel, which is also an excellent and healthy alternative.


To buy smoked salmon click here. To buy fresh salmon, click here.


  1. Olive oil


With its ability to lower the inflammatory impact of LDL cholesterol, olive oil is not only a healthy addition to the diet, but also a tasty one, too. Extra virgin olive oil is the healthiest and tastiest – however, it becomes less healthy when used to cook at high temperatures so either cook on a low heat, or eat it at room temperature.


  1. Wholegrains


Whether you like oatmeal, bran or cereals at the beginning of a day (after all, you can’t eat smoked salmon for breakfast every day), there’s no denying the power of the wholegrain in giving your HDL levels a welcome boost. Equally, if you like to eat brown rice or wild rice in the evening, wholegrains are a great cholesterol-busting food.


  1. Nuts


Whilst high in calories, nuts are filled with healthy fats and are high in fibre. Remarkably, as they contain plant sterols, they actually block the absorption of cholesterol in your body. Throw them in salads or include them with breakfast meals.


  1. Avocado


This popular healthy fruit also happens to be a food that goes well with smoked salmon. High in monounsaturated fat, avocados reduce risk of heart attack, heart disease and stroke. Not only that but they taste SO good.


For healthy smoked salmon recipes that help to reduce cholesterol, take a look at the John Ross Jr blog archive, find us on Facebook or follow us on Instagram.