Heart Health: Cholesterol Lowering Dietary Advice – If You Are a Healthy Weight

Heart Health: Cholesterol Lowering Dietary Advice – if you are a Healthy Weight

Fruit and vegetables Starchy foods  Fruit and vegetables provide important vitamins  Choose wholemeal/wholegrain bread, rice that can be protective against the effects of and pasta where possible. These foods cholesterol. are filling and low in fat. Do not add too much fat.  These may be fresh, frozen or tinned.  Potatoes are not included as they belong to the Foods containing fat ‘starchy food’ group.  Cut down on all fat but particularly  Aim to eat 5 portions of fruit and vegetables a day saturated (animal) fats, such as, butter, lard, fatty meat, full-fat cheese and cream. One portion is: Pastry, cakes and biscuits have a high fat 1 fresh fruit e.g. apple, small banana, pear, orange content. Avoid frying and grill, bake, 2 small fruits e.g. plums or satsumas microwave, poach or steam food instead.

or, 3 tablespoons cooked vegetables  Monounsaturated or polyunsaturated fats or, a small mixed salad or oils are the best type to use for occasional frying or for stir-frying. Try Fish small amounts of rapeseed, olive oil or  A cardio-protective diet includes eating more fish walnut oil or sunflower oil. and less meat. For baking and spreading on bread use  White fish is a good source of lean protein and the  either a monounsaturated or oily fish can be beneficial for the circulation polyunsaturated spread, such as olive oil, because of its oil. sunflower or soya spread, or a low fat  Everyone should aim for 1 serving of oily fish and (light) version and use sparingly. 1 serving of white fish per week.  A serving is 140g (approximately 5oz) per serving.  Choose low-fat dairy foods, such as low-  Oily fish include herring, mackerel, salmon, fat milk, half-fat and ‘Light’ cheeses and low fat yoghurts. pilchards, sardines and trout (fresh or tinned in brine or tomato sauce).  Choose lean meats in moderate amounts, e.g. 75 – 100g (3-4oz) for a main meal. A maximum of 4 portions of oily fish per week is recommended for men and women who are not Alcohol planning a pregnancy, pregnant or breast feeding.  For people who drink alcohol, men can Pregnant or breastfeeding women should eat no drink no more than 3-4 units each day and more than 2 portions of oily fish per week and avoid women no more than 2-3 units each day, marlin, shark and sword fish without risking your health. At least 2 alcohol free days are recommended and no more than 14 units per week Pulses, nuts and seeds can help lower cholesterol levels ½ pt standard strength beer or lager = 1 unit Aim to include these four or five times a week. Pulses small glass of wine (125ml) = 1 ½ units include lentils, chickpeas, peas and beans; single measure of spirits = 1 unit Unsalted nuts or seeds include almonds, walnuts, sunflower seeds, flaxseeds or sesame seeds.

Title: Heart Health: Cholesterol Lowering Dietary Advice – if you are a Healthy Weight Trust Docs ID: 9438 Author: Cardiology dietitians NNUH and JPUH Date Reviewed: 29/12/2017 Date of Next Review: 29/12/2020

Heart Health: Cholesterol Lowering Advice – Healthy Weight

Choose Eat in Moderation Avoid All fats should be limited ALL fats should be limited. On Saturated fats e.g. butter, bread use either a margarine lard, dripping, suet, palm labelled ‘high in polyunsaturates’ oil, coconut oil. or ‘monounsaturates’ e.g. Margarines and fats that soya/sunflower margarine, Flora, are not labelled “high in Vitalite, olive oil based spread OR polyunsaturates” or a low fat spread such as Gold or “monounsaturates”. Flora Light. Benecol or Flora Pro- activ may also be used. For cooking use a small amount of an oil labelled “high in monounsaturates” e.g. olive or rapeseed oil. These are better to use than “polyunsaturated” oil e.g. sunflower, soya or corn oil. In baking, a sunflower white fat can

FATS be used to replace lard. Chicken, turkey, veal, LEAN beef, bacon, ham, pork, Visible fat on meat rabbit, game. lamb, lean mince, lean sausages (including crackling), breast Skin should be removed and burgers. of lamb, belly pork, streaky from poultry. , liver and kidney. bacon, sausages and Liver and kidney*. burgers (if not lean), pate, duck, goose, pork pies, scotch eggs, salami, corned

MEAT beef. Skimmed milk, cottage Semi-skimmed milk. Whole milk, ordinary hard cheese. All low fat Half-fat hard cheeses and ‘light’ cheese, blue cheese.

yoghurts and fromage cheese spreads, Edam. All types of cream. frais (both natural and Thick and creamy yoghurts, fruit). Greek yoghurts.

DAIRY Eggs*. All white and oily fish. Fish fried suitable oil. Fish roes.

Tinned fish in brine or Fish tinned in suitable oil. Fish fried in unsuitable oil. tomato sauce. Fish tinned in unsuitable oil.

FISH Shellfish*. All fresh, frozen and Chips, crisps and roast potatoes Chips, crisps and roast tinned fruit and cooked in suitable oil. Oven potatoes cooked in vegetables. Tinned or chips. unsuitable oil or fat.

dried peas, beans & Nuts (except coconut). Coconut

lentils. Boiled and jacket Avocado pears, olives, peanut VEG FRUIT & & FRUIT potatoes. butter. Bread, breakfast cereals, Scones, malt loaf, fruit tea-bread. Croissants, brioches, oats, rice and pasta, Plain, semi-sweet biscuits, cream savoury cheese biscuits. crispbreads. White (low crackers, water biscuits. Sugar Fancy (cream, chocolate) fibre) versions may be coated cereals. Lower fat range biscuits. eaten if you dislike the of biscuits. Sponges and cakes Shop-bought cakes &

CEREALS high-fibre types. made with a suitable fat. sponges.

Heart Health: Cholesterol Lowering Advice – Healthy Weight

Choose Eat in Moderation Avoid

Low fat custard and milk Fruit pies, crumbles & sponges Full fat milk puddings and puddings, instant whips made with a suitable fat. custard. made with low fat milk, Fruit tinned in syrup. Shop-bought pies & jelly and sorbets. Ice-cream (1-2 scoops). puddings. Cheesecakes, Fruit tinned in natural gateaux.

DESSERTS juice. Tea and coffee, mineral Homemade soups (using suitable Cream soups. water, sugar-free fat). Full-fat bedtime drinks. squashes and fizzy Reduced fat drinks. Unsweetened fruit bedtime drinks. juice. Clear and low Alcohol. calorie soup. Meat and yeast extracts. “40

DRINKS calorie” per sachet/serving bedtime drink, such as Options, Cadbury’s Highlights.

Pickles, chutneys, Reduced calorie or low fat salad Full fat salad dressings and

reduced sugar jam or dressings and mayonnaise. mayonnaise. Lemon curd, marmalade. Artificial Boiled sweets, fruit pastilles, chocolate spreads. sweeteners, e.g. peppermints. Ordinary jam or Chocolate, fudge, MISC. Canderel, Sweetex and marmalade. butterscotch. Splenda. Sugar, salt. *These foods contain cholesterol and only need to be avoided if recommended by your Doctor or Dietitian.

This dietary advice sheet gives some general information to help you make the recommended changes to your diet. If you need more detailed advice or if you are following a special diet that makes it difficult to make these changes, please ask your doctor to refer you to a registered dietitian.