Ultimate Cholesterol Lowering Plan Step 1: How motivated are you feeling? Step 2: Essentials of a heart healthy diet. Step 3: Your pick n mix of four cholesterol lowering foods. The smarter way to lower your cholesterol 1
How Motivated are you Feeling? 0 1 2 3 4 5 6 7 8 9 10 D Least important. Least happy. Least confident. C Most important. Happiest. Most confident. 2
Cholesterol Basics A type of sticky fat essential for life HDL LDL High Density Lipoprotein Mops up and removes cholesterol from the body Low Density Lipoprotein Transports cholesterol around the body Too much LDL-C cholesterol can block arteries The right balance of both is essential Your Cholesterol Numbers Amount of cholesterol in millimoles (mmol) in one litre of your blood (l). Healthy Cholesterol Diabetes, heart problems, high Levels For the majority blood pressure, at high risk Total Cholesterol Less than 5 mmol/l Less than 4 mmol/l LDL - Cholesterol Less than 3 mmol/l Less than 2 mmol/l It is important to talk with your doctor about your target cholesterol levels. What increases our cholesterol levels? l DIE T. Too much animal (saturated) fat. Not enough foods that can lower our cholesterol. l Too much body fat especially around our waist. l Not being active enough. l Cholesterol promoting genes passed down from our parents. 3
The Heart Healthy Plate * FRUIT & VEG Eat plenty STARCHY FOODS choose mainly wholegrains Watch your Portions 1 2 servings Oil-rich fish weekly 140g = a serving MEAT, FISH, EGGS, BEANS / PULSES and MEAT ALTERNATIVES Eat more plant-based proteins Foods and drinks HIGH IN FAT and / or SUGAR Limit these CALCIUM FOODS incl. DAIRY and PLANT-BASED ALTERNATIVES *the heart healthy plate encourages reductions in saturated fat and part replacement with unsaturated fats, which help maintain healthy cholesterol levels important for heart health. 4
Include Heart Healthy Fats and Less Saturated Fats 11.5g 5.6g 13.8g 0.4g Reduce saturated fat and include some heart healthy (unsaturated) fats. Butter, ghee, lard, coconut & palm oil. Sunflower, rapeseed and corn oils and spreads. 30g Lamb Chop with fat Lamb Chop fat trimmed off 6.1g Pasta in a creamy cheese sauce 9.1g Pasta in a tomato sauce 4.8g Fatty & processed meat. Red meat less often. Lean meat remove visible fat & skin from poultry. More fish esp. oil-rich. Half meat in recipes and replace with soya / Quorn TM / beans / pulses. Full cream dairy. Lower fat dairy. Plant-based alternatives. Cheese Sandwich with mayo 5.2g Ham Salad Roll unsaturated marg + no mayo 0.6g Apple Pie with dairy cream 14.5g Apple Crumble with soya single altern. to cream 0.9g Cakes, desserts, rich biscuits, chocolates. Roasting, frying and using saturated oils in cooking. Plain fruit buns, plain biscuits, fruit, nuts & seeds, low-fat fruit yogurt or plant-based alternatives. Grill, dry roast, broil, griddle. Use a little heart healthy oils / spreads. Pastry. Savoury: potato topped pies. Sweet: homemade wholegrain crumbles with vegetable spread. Medium Latte full cream dairy milk Medium Latte soya altern. to milk Chocolate Éclair Hot Cross Bun Front of pack traffic light labelling Greens and ambers are better everyday choices. Keep reds to a minimum. 13.8g 0.4g 14g 2g Food (solids) saturated fat per 100g LOW MODERATE AVOID 1.5g or LESS 1.5g to 5g MORE than 5g OR if one single serving provides MORE than 6g 2 Pork Sausages Medium Chicken Breast skin removed grilled Chicken Korma (cream sauce) Chicken Dopiaza (tomato sauce) Drinks saturated fat per 100ml 0.75g or LESS 0.75g to 2.5g Reducing consumption of saturated fat, as part of a healthy diet and lifestyle, contributes to the maintenance of normal blood cholesterol levels. MORE than 2.5g OR if one single serving provides MORE than 3g 5
At Least 5-a-Day FRESH FROZEN DRIED CANNED ALL COUNT 16 medium lady s fingers / okra 1 medium 1 medium 1 medium sweet potato 1 tbsp. dried small fruit A slice of mango 3 tbsp. peas 3 tbsp. sweetcorn A handful of strawberries A bowl of salad l l l Add a handful of berries or a sliced banana to breakfast cereals. Add more salad to sandwiches and wraps. Always serve meals with two vegetables or a salad. l l l Add vegetables to stews and soups. Nibble on vegetable sticks. Go for fruity desserts e.g. fruit salad with yogurt or plantbased alternative, summer pudding, baked apple. 6
The Ultimate Cholesterol Other Wholegrains Beans & Pulses Lowering Foods Which Would You Like To Try? Oats & Barley Beta-Glucans HEART HEALTHY FATS 5-A-DAY OIL-RICH FISH Soya Foods Nuts Foods Fortified with Sterols / Stanols The smarter way to lower your cholesterol 7
Soya Foods Choose any one option daily 75g Soya mince 1 handful soya nuts / roasted Edamame beans Soya burger 2 x 250ml glasses soya alternative to milk 80g Edamame beans 125g Soya dessert 150g Plain with Almond alternative to yogurt 80g marinated tofu pieces 200g Soya custard Many soya foods are naturally low in saturated fat. Replacing some saturated fat with unsaturated fat, as part of a healthy diet and lifestyle, helps maintain a normal cholesterol level. 8
Foods / Drinks Fortified with Plant Sterols / Stanols 1 Always take with meals Once a day: Any combination of two to three of the following daily: 1 plant sterol / stanol fortified mini-drink (65g-100g) 2 tsps. spread fortified with plant sterols / stanols 1 pot (120g) yogurt fortified with plant sterols / stanols Do not exceed 3g daily - read labels carefully. 1 large (250ml) glass milk fortified with plant sterols / stanols NUTS2 Just a daily handful unsalted / unsweetened walnuts pecans almonds pistachios peanuts 1) Plant sterol / stanol esters, as part of a healthy diet and lifestyle, can help lower blood cholesterol levels. It s important to read the labels and not to have in excess. 2) Nuts provide unsaturated fats. Replacing some saturated fat with unsaturated fat, as part of a healthy diet and lifestyle, helps maintain a normal cholesterol level. 9
Oat & Barley (beta-glucans) 2-3 servings daily 75g cooked (25g raw) pearl barley in stews, soups and salads Porridge made with 25g (3 tbsps) oats or 1 sachet instant / microwavable oats 2 slices Hovis Hearty Oats* Beta-glucan / oatbran enriched breakfast cereal flakes* e.g. Mornflake s Oatbran Flakes 1½ tbsps oatbran 1½ - 2 Oatibix 3 oatcakes *Check the food label: one serving should provide at least 1g beta-glucans. Beta-glucans, as part of a healthy diet and lifestyle, help maintain normal blood cholesterol levels. 10
Other Wholegrains 1-2 servings of other wholegrains daily. Beans & Pulses One 80-100g serving daily. A small bowl of wholegrain cereal 2 rye crispbreads Daal Baked beans on toast 1 wholemeal roll / slice bread 2-3 handfuls plain unsalted popped unsweetened corn A mixed bean soup Mixed bean salad 11
UCLP_A4_Flipchart_2015_Layout 1 06/11/2015 10:37 Page 25 Which UCLP Option Would You Like to Take on Board? BREAKFAST SNACK LUNCH SNACK DINNER For more information, tips & recipes: heartuk.org.uk/uclp 12