The Ultimate Cholesterol Lowering Plan - HEART UK

1 Each step in the plan is important, move through them at your own s always best to keep your doctor informed about any dietary changes you have 1 Getting motivated!Think about why YOU WANT to improve your Cholesterol levels. What has kept you from making changes in the past? How do youthink you can overcome any problems?Writing these thoughts downand referring to them when your motivation is low might help you to keep with the 2 Building strong foundations!Saturated Fat from meat, dairy foods, palm and coconut oils. Too much saturated fat will increase our Cholesterol levels. It isimportant to cut down as much as down Instead !Fruit and vegetables 5servings-a-day Are you getting enough? Canned, frozen, fresh, dried, juiced and smoothies all count!Aserving is a handful of fresh, frozen or canned fruit and vegetables, a tablespoon of dried fruit or 150ml pure fruit juice.

2 !Oil-RichFish One to two140g servings per week Mackerel, Salmon, Pilchards, Trout. Oil-rich fish contain long chain omega-3oils whichcan help maintain a Ultimate Cholesterol Lowering plan Ahealthy Cholesterol level helps to keep our hearts healthy. However, 6 out of 10 UK adultshave too much Cholesterol in their Ultimate Cholesterol Lowering plan (UCLP )provides a simple, step-by-step andflexible routine that anyone can adopt. The UCLP focus is mainly on what foods we CAN have."#Full fat milk and yogurtsLower fat varieties ofcheese cheeseCreamButter, ghee, lard, coconutand palm oilLower fat milks andyogurts or soya milk andyogurt alternativesLower fatvarieties ofcheese cottage cheeseTry soya single creamalternativeVegetable oils, olive orsunflower margarinesCakes, rich desserts andchocolatesFruit, nuts, popcorn, hotcross/currant buns, teacakes,scones, low fat dairy dessertsor soya dessertsPastryPotato topped savoury dishes$#$#$#$Fatty and processed sausages, tinned meat,visiblefaton meatLean meatcuts, remove visible fat/skin, meat replacements soyamince or quorn,white or oil-richfish#$#$Apple Oaty Crumblewith soya SAT FATC hocolate covered SATFATRich tea SAT SATFATG rilled chicken breast(skin removed)

3 SATFATC hocolate SAT FATHot cross bun SAT FATP astry meat SAT FATP otato topped meat SAT FATA pple pie with SAT FATS weet and savourybiscuits -flavoured,fancy, filled andchocolate coatedPlain crackersand biscuits likerichtea,garibaldi#$$$$###The Ultimate Cholesterol Lowering plan STEP 3 Four Cholesterol busting foods to choose fromEACH ONE of the following foods, when eaten as part of a low saturated fat diet, can help to lower your bychoosing one food to add to your low saturated fat diet and build up slowly to include more of the UCLP of the following UCLP foods would you like to try first?SOYA FOODSSoya foods are naturally low in saturated fat. Soya protein hasbeen shown to actively lower one or a combination of the following options to achieveadaily soya score ofor more:One handful of soya nuts25g (dry weight) soya mince or chunks75gsilken hard tofuOne soya burgerOne large (250ml) glass soya milk alternative3-4 tablespoons (85g) fresh or frozen youngsoya beans (Edamame)25gmarinaded tofuOne soya sausage200ml carton soya shake - chocolate, vanilla,strawberry150g serving plain or vanilla soyayogurtalternative200g soya custardSoya dessert (125g) - chocolate, caramel, vanilla125g pot soya fruit yogurt alternativeFoods fortified with PLANTSTEROLS/STANOLS*Plant sterols/stanols help reduce the amount of Cholesterol ourbody ANY ONE of the following options daily:!

4 2x250ml glasses of Alpro soya plus milk alternative with added plant sterolsOR!1mini-yogurt drink fortified with sterols/stanols OR2-3 daily servingsof any of the followingproducts fortified with sterols/stanols:!2tsp (10g) margarine/spreads !1(125g) pot yogurt !1(250ml) glass fortified dairy milk!1(250ml) glass ofAlpro soya plus milk alternativeSOLUBLE FIBRE Increase your soluble fibre, especially from oats. Oats containaspecific type of soluble fibre called beta-glucanwhich hasbeen proven to help maintain healthy Cholesterol Beta-glucan AnyTWO-THREE ofthe following daily:!Abowl of porridge (30g dry weight) or aserving ofoat-based breakfast cereals ,Optivita!3plain oatcakes !2slices "Hearty Oats" bread!2tablespoons oatbran sprinkled over cereals, soups,stews and WHOLE GRAIN FOODS1-2 servings daily of:!1slice wholemeal bread/roll!2ryecrispbreads!

5 2-3 handfuls of popcorn unsalted/unsweetened!1small wholewheat tortilla/pitta bread !1wholemeal scone !2-3 tablespoons cooked brown rice/pastaBEANS OR PULSESOne 80-100g serving(cooked weight):Baked beans, haricot beans, chick peas, lentils,dhal, kidney beans, Cannellini beans etc.*NOTE:Sterol/Stanol containing products Should only be used for those needing to lower their serum Cholesterol and daily intake shouldnot exceed 3g Should be used as part of a diet, which includes plenty of fruit and vegetables tohelp maintain carotenoid levels Are not appropriate for pregnant and breastfeeding women andchildren under the age of five years unless advised by a health professional!4!3!!!!!!!!!1!!!NUTS including peanuts UNSALTEDONE handful(30g) every day of any of the following:almonds,pistachios,walnuts,pec ans,cashewsand peanutsuse as snacks or as part of a are a great source of unsaturated fats.

6 Replacingfoods high in saturated fat with foods high in unsaturated fatsuch as nuts, can help maintain healthy Cholesterol further infoand ideas goto: AlprosoyaUK,July2011. All rights and published byNutrilicious HEART UK December