Professional Documents
Culture Documents
Low Chol Diet Plan
Low Chol Diet Plan
Low Chol Diet Plan
Lowering Plan
Contents
What is cholesterol? 2
5-A-DAY
l Option 3 Nuts 8
UCLP recipes 11
Step 1
Time to get motivated
Focusing on what motivates you. This section
helps to get you started and keep you on track.
Step 2
Building strong foundations
l Reducing your saturated fat intake
l Making sure you hit your 5-a-day
l Including oil-rich fish in your weekly plan
Step 3
Your pick n mix of four key UCLP foods
Each ONE of these foods can help towards improving your diet
for a healthy cholesterol level. Which and how many of the foods
you include in your every day plan, is your choice. Dont try to
introduce all four at the same time, it is easier to build up slowly.
l Low Density Lipoprotein (LDL) is produced by the liver and supplies cholesterol to help repair
old cells and build new ones. Too much LDL cholesterol (known as bad cholesterol) can stick
to the inside of our blood vessels. Over time the build up of LDL cholesterol can narrow our blood
vessels restricting blood flow to the heart
HDL cholesterol Ideally our levels should be greater than 1 mmol/l for men
and greater than 1.2 mmol/l for women
! Why do YOU want to lower your cholesterol levels what will it mean to you why is
it so important?
! What has kept you from making changes to your diet in the past? What do you find
the most difficult?
! Things that stop us from making changes are often called barriers. What do you feel
you can do this time around to overcome them? It might help to talk through this section
with a friend, relative, your doctor, nurse or dietitian.
If you are going to make changes to the way you eat it is important to keep reminding yourself of
the benefits as this will help you to stay motivated. Review and refer to this page from time to time,
especially if you are finding it tough.
Have a look at your food, drink and mood diary, do you think you can increase your fruit and vegetable
intake? Here are some suggestions.
Breakfast:
l Add a tablespoon of dried fruit or a handful of berries or a small sliced banana to breakfast cereals
l Have a small glass (150ml) of pure fruit juice or a pure fruit smoothie
Lunch:
l Sandwiches/Wraps can you add a bit of extra salad?
l Crudits and dips such as houmous or tomato salsa
l Add fruit to yogurt
Dinner:
l Always make sure you serve your meal with cooked vegetables or a bowl of salad
l Add chopped vegetables to stews and casseroles
l Try making vegetable soups with leftover vegetables
l Choose fruit based dessert e.g. baked apple, summer pudding, fruit with soya custard
Snacks:
l A handful of dried or fresh fruit
Soya foods Foods fortified with stanols or sterols Oats (beta-glucan) Nuts
OR
Any ONE of these PLUS... Any ONE of these:
l 75g tofu (silken hard variety) l 125g pot Alpro soya dessert
l 70g soya mince/chunks (as caramel, chocolate, vanilla
served) l 125g Alpro custard
l 40g marinaded tofu l 125g pot Alpro soya yogurt
great on salads or as a alternative fruity, vanila or plain
snack l 125g Alpro pouring soya yogurt
l One soya burger alternative plain or vanilla
OR
Any TWO of these:
l 50g tofu (silken hard variety)
l 25-30g marinaded tofu
l 250ml glass Alpro soya milk alternative
l One soya sausage
l 3-4 tbsp. (80g) fresh or frozen soya/edamame beans
OR
Any TWO-THREE servings of the
following products (labeled that they have
been fortified with stanols or sterols):
l 2 tsp. (10-12g) spread
l 1 (120g) pot yogurt
l 1 (250ml) glass milk
l 4 tsp. (20g) soft cheese spread Stanol or
Sterol*
* Please note that stanol or sterol containing products:
Should only be used if you need to lower your cholesterol levels
Intakes of these products should not exceed 3g sterols/stanols a
day so always check the label
Should be consumed as part of a healthy balanced diet, which
contains 5 servings of fruit and vegetables
Are NOT APPROPRIATE for pregnant and breastfeeding women
or children unless advised by a health professional
Each meal option includes at least one of your 5-a-day and Oats (beta-glucan)
one of the four UCLP foods. 3+ servings daily
Nuts
1 serving daily
ll
with mushrooms and tomatoes. Dessert: Summer pudding with Alpro soya
l l
Dessert: Fresh fruit. simply plain yogurt alternative.
Berry Smoothie Houmous, grated carrot and salad Salmon steak served with new potatoes,
simply whizz together 150ml filled wholemeal pitta bread. broccoli and carrots.
Alpro soya milk and 75g Alpro
fruit yogurt alternative with a Dessert: 150g Alpro soya simply Dessert: Poached pears with Alpro soya
small banana and a handful of plain yogurt alternative with one tbsp. simply plain yogurt alternative flavoured
l l
berries. dried fruit and a drizzle of honey. with a sprinkle of ground cinnamon and a little
l
honey.
Tiered fruit and yogurt granola. Sardines on toast using 2 slices Hovis Pork stir-fry with noodles, baby sweetcorn,
lll
alternative.
ll
custard.
Porridge made with 150ml Vegetable based soup e.g. carrot Chicken and veggie fajitas using
Alpro soya milk alternative and sweet potato or pea and mint wholemeal tortillas and stir-fried strips of
ll
topped with one tbsp. dried fruit. (avoid cream of varieties) sprinkled your favourite vegetables e.g. peppers,
with oatbran and served with a baby sweetcorn, onions, green beans,
wholemeal roll spread with 2 tsp. broccoli etc. and lean chicken. Serve with
stanol/sterol spread. guacamole, tomato salsa and instead of
sour cream, use Alpro soya simply plain
Dessert: 125g Alpro fruit yogurt yogurt alternative.
lll
alternative with a piece of fruit.
Dessert: Raspberries Parfait with
l
cranachan. See recipe on page 11.
2 Oatibix (oat cereal biscuits) Chicken and mixed bean salad with Soya burger in a wholemeal bap served
ll
alternative & chopped banana.
Dessert: Exotic fruit salad topped with
l l
Dessert: Piece of fruit. Alpro fruit yogurt alternative.
ll ll l
small glass of orange juice. plain pouring yogurt alternative. and handful of grapes.
ll
glass juice. and a few roast potatoes (cooked with
Dessert: Alpro soya dessert choose vegetable oil).
ll
from vanilla, chocolate or caramel.
Dessert: Baked apple served with 200ml
l
Alpro soya custard.
Snacks/drinks
l
Large soya latte or soyaccinno - using 200ml Alpro soya milk alternative. l
One serving of fruit (see page 6) fresh, frozen, dried or tinned in natural juice.
l
l Handful (30g) of mixed unsalted nuts. l
l 125g pot Alpro soya fruit yogurt alternative sprinkled with oatbran. ll
l
l
Wholemeal hot cross bun/currant bun.
l
Handful (30g) of soya nuts or roasted edamame beans. l
Small bowl of whole grain breakfast cereal served with Alpro soya milk alternative.
l
l Wholemeal English muffin spread with 2 tsp. sterol/stanol fortified spread. l
UCLP recipes
Raspberry parfait with Cranachan
Serves 2
Ingredients:
1 banana
4 tbsp. rolled oats
1 tbsp. caster sugar
200g frozen raspberries
300g Alpro soya simply plain yogurt alternative
2 tsp. icing sugar
1 tbsp. toasted flaked almonds
2 tbsp. honey
Preparation:
1. Chop a banana into chunks and place in the freezer for 2-3 hours until frozen.
2. Mix the oats with the caster sugar and place under a low grill and toast, keeping a close eye on
it to make sure you dont burn it.
3. Put the banana, raspberries, Alpro soya simply plain yogurt alternative and icing sugar in a
food processor and blend until smooth.
4. Spoon into glasses and sprinkle with the oats, toasted almonds and honey.
Were you
Food/drink Your mood?
hungry?
Not at all
JK
Breakfast
L
c
c A little
c Yes, hungry
c Starving
Not at all
JK
Snack
L
c
c A little
c Yes, hungry
c Starving
Not at all
JK
Lunch
L
c
c A little
c Yes, hungry
c Starving
JK
Snack
Not at all
L
c
c A little
c Yes, hungry
c Starving
JK
Dinner/Supper
Not at all
L
c
c A little
c Yes, hungry
c Starving
JK
L
Not at all
Snack
c
c A little
c Yes, hungry
c Starving
For help and advice: Call: 0345 450 5988 Email: ask@heartuk.org.uk Visit: www.heartuk.org.uk
www.alproplus.com www.alpro.com
Alpro Careline: UK 0800 0 188 180 ROI 1800 992 878