Utimate Choestero Lowering Pan
What is choestero? Choestero is a type of sticky fat needed to produce the body's buiding bocks (ces), hormones and vitamins. We cannot do without it. Choestero cannot circuate oose in the bood. It is carried in partices caed ipoproteins. There are two main types of ipoproteins in the body: High Density Lipoprotein (HDL) is known as good choestero. HDL removes choestero from the body by taking it to the iver where it can be recyced or broken down. Low Density Lipoprotein (LDL) is produced by the iver and suppies choestero to hep repair od ces and buid new ones. Too much LDL choestero (known as bad choestero) can stick to the inside of our bood vesses. Over time the buid up of LDL choestero can narrow our bood vesses restricting bood fow to the heart. A heathy bood vesse Too much choestero begins to stick and buid up inside our bood vesses Over time, a buid up of choestero can bock bood fow to the heart Did you know... over haf the aduts in the UK have high choestero eves so you are not aone. Lowering LDL choestero is important for a heathy heart How much is heathy? Your doctor or nurse can check your choestero eve by taking a sampe of your bood. Bood Choestero For the majority, choestero eves shoud be For those at high risk or aready diagnosed with heart probems, diabetes, or high bood pressure, choestero eves shoud ideay be Tota choestero Less than 5 mmo/ Less than 4 mmo/ LDL choestero Less than 3 mmo/ Less than 1.8 mmo/ HDL choestero Our eves shoud be greater than 1 mmo/ for men and greater than 1.2 mmo/ for women What can cause unheathy bood choestero? What we eat and drink. Too much saturated fats and too itte unsaturated fats. Being overweight, especiay if you are appe-shaped and carry excess fat around your waist. A famiy history of high choestero, as this can be passed down from our parents. Being inactive. Smoking. 1 Utimate Choestero Lowering Pan
Wecome... Wecome to the Utimate Choestero Lowering Pan (UCLP ), your personaised pan for heathy choestero. The UCLP is a fuy fexibe 3-step eating guide to improving your bood choestero eves. You choose when you are ready to move from one step to the next assured that every step you take, wi hep improve your choestero reading. Step 1 Time to get motivated Focusing on what motivates you. This section heps to get you started and keep you on track. Step 2 Buiding strong foundations Swapping saturated fats for unsaturated fats. Making sure you hit your 5-a-day. Incuding oi-rich fish in your weeky pan. Step 3 Your pick n mix of four key UCLP foods Each ONE of these foods can hep towards improving your diet for a heathy choestero eve. Which and how many of the foods you incude in your every day pan, is your choice. Don t try to introduce a four at the same time, it is easier to buid up sowy. Step 1 Getting motivated Let s face it it s not easy making changes to the way we eat. But to stand the best chance of success, getting into the right mindset is vita. You have to fee ready, and have cear, strong reasons for making the change. Try answering the foowing questions to see if you are ready to make some changes. Make some notes as you go.!!!! Why do YOU want to ower your choestero eves what wi 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 difficut? Things that stop us from making changes are often caed barriers. What do you fee you can do this time around to overcome them? It might hep to tak this through with a friend, reative, your doctor, nurse or dietitian. What are you eating and drinking now? Keeping a food diary for a few days wi hep identify things you can change. Review and refer to this page from time to time, especiay if you are finding it tough. Utimate Choestero Lowering Pan 2
Step 2 Time to buid strong foundations 3 Utimate Choestero Lowering Pan
Incude more heart heathy fats Eating too many foods high in saturated fat and few foods providing unsaturated fats can increase choestero eves. The UCLP focuses on repacing some saturated fat in the diet with modest amounts of foods that contain unsaturated fat such as nuts, seeds, vegetabe ois and spreads. Which foods contain saturated fat? Saturated fat is mainy found in fatty meats, meat products, fu-fat dairy foods, butter, ard, pastries, pasties, pies and in many puddings, cakes and biscuits. Consider what you eat and drink now are there any high saturated fat foods you can swap? Have a ook at the heathier options you can choose from. 5.2g Medium atte fu cream dairy mik 13.8g 0.6g Medium atte soya mik aternative 0.4g Eat ess... Butter, ghee, ard, suet, hard margarines, coconut and pam oi. Fatty meat and processed meat products: sausages, saamis, canned meat. Fu cream mik and yogurts and fu cream, canned coconut miks. Dairy cream (a types), most dairy cheeses and coconut cream. Swap it for... Vegetabe spreads and ois such as oive, rapeseed, sunfower, soya. Remove a visibe fat from meat and skin from poutry. Have red meat ess often (no more than 500g raw weight per week). Have more poutry and fish. Have meat free days using beans, puses or soya mince / chunks instead. Semi-skimmed, 1% fat or skimmed dairy mik or try a pant-based aternative e.g. soya aternative to mik and yogurt; amond, oat, hazenut or rice drink. Apro Soya Singe aternative to cream. Lower fat cheeses e.g. cottage cheese. 2 Pork sausages Medium chicken breast skin removed gried 13.8g Pasta in a creamy cheese sauce 30g 0.4g Pasta in a tomato sauce 6.1g Cakes, desserts and chocoate especiay cream and butter based. Coconut (fresh, dried, desiccated). Pastry pies. Pain buns e.g. currant / hot cross buns, scones, pain biscuits, fruit, ow-fat yogurts, soya aternatives to yogurt, soya desserts. Potato topped savoury dishes, crumbes made with unsaturated fat vegetabe spreads. Cheese sandwich with mayo 14.5g Ham saad ro unsaturated marg + no mayo 0.9g Roasting or frying with butter, ard, other anima fats or coconut oi. Use vegetabe oi instead or try other cooking methods without fat e.g. boiing, griing, steaming. Other foods providing unsaturated fat incude oi-based saad dressings, avocados, nuts and seeds. Chocoate écair Hot cross bun Utimate Choestero Lowering Pan 4
5-a-day Big up fruit & vegetabes We shoud a be trying to consume AT LEAST 5 SERVINGS of fruit and vegetabes each day. For an adut a serving is: 16 medium ady s fingers / okra 1 medium 1 medium sweet potato A sice of mango 3 tbsp. peas 3 tbsp. sweetcorn or other canned vegetabes or fruit in water or natura juice 1 tbsp. dried sma fruit A bow of saad A handfu of strawberries or other fresh or frozen berries Fresh - Frozen - Canned - Dried - ALL COUNT. Fruit juice can ony count once. Here are some suggestions for how you can increase your fruit and vegetabe intake. Breakfast: Add a tabespoon of dried fruit, a handfu of berries or a sma siced banana to breakfast cereas. Lunch: Sandwiches / wraps can you add a bit of extra saad? Vegetabe sticks and dips such as hummus or tomato sasa. Add fruit to yogurt. Dinner: Aways make sure you serve your mea with cooked vegetabes or a bow of saad. Add chopped vegetabes to stews and casseroes. Try making vegetabe soups with eftover vegetabes. Choose fruit-based dessert e.g. baked appe, summer pudding, fruit with soya custard. Snacks: A handfu of dried or fresh fruit. 5 Utimate Choestero Lowering Pan
Step 3 Four UCLP foods to choose from Before progressing to Step 3, make sure you are ready to make further changes to your diet and you fee confident that you have fuy adopted Step 2. There are four UCLP foods that you can choose to ADD to your ow saturated fat diet. A wi hep towards your goa of a heathy choestero eve. Have a ook at each option and how much you shoud try to eat every day. Decide which you woud ike to try. You can choose ONE, TWO, THREE or ALL OF THEM. It s best to buid up sowy. UCLP Option 1 Soya foods Many soya foods are naturay ow in saturated fat. Using soya aternatives to mik and yogurt, soya desserts, soya mince and meat aternatives in pace of fu fat dairy foods, meat and high saturated fat snacks, wi hep you maintain heathy choestero eves. There are so many great tasting products to choose from in your oca supermarket why not give it a try? How much shoud you consume daiy? Any ONE of these... A handfu of soya nuts (aso caed roasted edamame beans). 2 arge gasses (2 x 250m) soya aternative to mik. 100g soya mince / chunks (as served). 55g marinated tofu pieces. OR Any ONE of these... 75g tofu (siken hard variety). 70g soya mince / chunks (as served). 40g marinated tofu great on saads or as a snack. One soya burger. PLUS any ONE of these... 125g pot Apro dessert carame, chocoate, vania. 125g Apro Vania Custard. 125g pot Apro soya aternative to yogurt fruity, vania, Simpy Pain or Pain with Amond. 125g serving OR Any TWO of these... 50g tofu (siken hard variety). 25-30g marinated tofu. 250m gass of soya aternative to mik. One soya sausage. 3-4 tbsp. (80g) fresh or frozen soya / edamame beans. Utimate Choestero Lowering Pan 6
UCLP Option 2 Foods fortified with pant steros or stanos * Steros and stanos are naturay found in pants in very sma amounts. When eaten in the right quantity, they have been shown to ower choestero eves by reducing the amount of choestero our body can recyce. Foods fortified with pant steros or stanos are now readiy avaiabe in the chier cabinet of most stores. How much do I need? 1.5-2.4g of steros or stanos daiy, as part of a heathy baanced diet and ifestye, can ower your choestsero by around 7-10%. ALWAYS TAKE WITH A MAIN MEAL ONE mini-drink (65-100g botte) fortified with steros or stanos. Check the abe to ensure the botte provides 2g of steros or stanos. OR Any THREE servings of the foowing products (abeed that they have been fortified with steros or stanos). A portion contains between 0.5g and 0.8g pant steros / stanos: 2 tsp. (10g) spread. 1 (120g) pot yogurt. 1 (250m) gass mik. Stero or Stano* * Pease note that stero or stano-containing products: Shoud ony be used if you need to ower your choestero eves. Aim for intakes of pant steros / stanos above 1.5g and not exceeding 3g daiy aways check the abe. Consume as part of a heathy baanced diet, which contains 5 servings of fruit and vegetabes. Are NOT APPROPRIATE for pregnant and breastfeeding women; or for chidren uness advised by a heath professiona. UCLP Option 3 A handfu of nuts (unsated) ALL nuts (incuding peanuts) are naturay high in unsaturated fats. Repacing foods high in saturated fat with foods high in unsaturated fat such as nuts, is a very important part of keeping choestero eves in check. How much shoud you eat? ONE handfu (30-35g) every day of any nut variety unsated and unsweetened of course: e.g. amonds, pistachios, wanuts, pecans, cashews and peanuts. Have as a snack or as part of a mea. 7 Utimate Choestero Lowering Pan
UCLP Option 4 Oats & Barey (beta-gucan) Fibre comes in two forms soube and insoube both are essentia for heath and found in a pants: fruits, vegetabes and cereas. Oats and barey contain a specia form of soube fibre caed beta-gucan, which, as part of a heathy diet and ifestye, can hep to ower choestero. How much shoud you eat? 3 servings of barey and oat-rich foods every day shoud provide the recommended 3g of beta-gucan needed to ower choestero. Choose any THREE of the foowing daiy: A bow of porridge (using 30g dry oats or an individua sachet of instant porridge). 2 tbsp. (13g) oatbran sprinked onto cereas or added to casseroes, stews, soups and smoothies. 1 oat breakfast biscuit, e.g. Oatibix. 3 oatcakes. A serving (30-35g) oatbased breakfast cereas. 30g oats in recipes that are aso ow in saturated fat. 75g cooked pear barey - in stews, casseroes. 20g barey fakes. Boosting your soube fibre intake There are other foods that contribute smaer amounts of soube fibre to your diet, such as your 5 portions of fruit and vegetabes and other whoegrain foods. The UCLP recommends you boost your daiy soube fibre intake by trying to incude 80-100g of beans or puses every day. You can: Choose any type of bean, puse or enti e.g. baked beans, kidney beans, red entis. Try adding to soups, stews, saads, in bean or hummus dips or mashed with potatoes. Utimate Choestero Lowering Pan 8
UCLP mea ideas Breakfast Chinese scrambed egg: soften 2 chopped spring onions in 1 tsp. of oi, add a beaten egg, spash of Apro Soya Origina aternative to mik and a spash of soy sauce cook on ow heat. Serve on 2 sices whoemea toast with 2 tsp. stero / stano fortified spread and topped with mushrooms. Green smoothie, see page 10 for recipe. Berry granoa: bend a handfu raspberries and 150g Apro Simpy Pain aternative to yogurt unti smooth. Mix with 45g unsweetened granoa. Appe and cinnamon porridge made using 35g porridge oats, 150m Apro Soya Origina aternative to mik with a pinch of ground cinnamon and topped with 1 appe cored and chopped and a sma handfu of amonds. 2 Oatibix (oat cerea biscuits) topped with 140g Apro Pain with Amond soya aternative to yogurt and a chopped banana. A poached egg and smoked samon served on 2 whoemea toast spread with 2 tsp. stero / stano fortified spread and topped with 1 tsp. ow fat mayo. Serve with a sma gass (150m) of orange juice. Nutty banana oatcakes: 3 oat cakes spread with 2-3 tsp. peanut butter and topped with sices of banana. Lunch Bean or puse based soup e.g. tomato and enti or mixed bean, served with a crusty whoemea ro with 2 tsp. stero / stano fortified spread. Dessert: a piece of fresh fruit. Faafe, grated carrots and saad fied whoemea pitta bread. Dessert: 125g Apro Vania dessert with a tbsp. dried fruit. Smashin smashed sardines: mash a coupe of sardines with 2 tsp. ow fat soft cheese, a sprinke of emon juice and back pepper. Serve on 2 sices whoemea toast with 2 tsp. stero / stano fortified spread and a sma saad. Dessert: Apro Soya Simpy Pain aternative to yogurt with fresh fruit saad. Jacket potato with baked beans and saad. Dessert: fruit compote sprinked with oatbran and served with 125g of Apro Vania Custard. Chicken and mixed bean saad with 4 rye crispbreads spread with 2 tsp. stero / stano fortified spread. Dessert: 150g pot AproGo aternative to yogurt choose from backcurrant, mango or passionfruit. Vegetabe-based soup e.g. carrot and sweet potato or pea and mint avoid cream of varieties sprinked with oatbran and served with a whoemea ro with 2 tsp. stero / stano fortified spread. Dessert: 150g Apro Strawberry with Rhubarb soya aternative to yogurt. Mint edamame dip made with 80g cooked frozen soya beans and a tbsp. of frozen peas bended to a rough puree with 25g drained artichokes from a jar, ½ tsp. ground cumin, ½ tbsp. emon juice, 1 tbsp. oive oi and a few mint eaves. Serve with rye crisp breads spread with 2 tsp. stero / stano fortified spread. Dessert: 125g pot Apro soya dessert choose from vania, dark chocoate, smooth chocoate or carame. Evening Mea Fish cakes with mango chutney, see page 10 for recipe. Serve with boied new potatoes. Dessert: Summer pudding with Apro Pain with Amond soya aternative to yogurt. Gried or baked seasoned cod fiet served with a bean and potato mash, broccoi and carrots. Dessert: Pear and amond pudding, see page 10 for recipe. Tender pork fiet: season a pork fiet and drizze with 1 tsp. oive oi. Pace under a hot gri and cook on each side for 3-4 minutes unti cooked through. Serve with corn on the cob, steamed green beans and baked sweet potato. Dessert: appe compote with a handfu of amonds and topped with Apro Vania Custard. Chicken and veggie fajitas using whoemea tortias and stir-fried strips of your favourite vegetabes e.g. peppers, baby sweetcorn, onions, green beans, broccoi etc. and ean chicken. Serve with guacamoe, tomato sasa and instead of sour cream, use Apro Simpy Pain soya aternative to yogurt. Dessert: poached pears with 125g Apro Dark Chocoate soya dessert. Soya burger in a whoemea bap served with ots of saad. Dessert: exotic fruit saad topped with Apro Soya Vania aternative to yogurt. Spaghetti boognaise using soya mince and canned beans instead of meat. Served with whoegrain spaghetti and a side saad. Dessert: 125g pot Apro Carame soya dessert. Roast beef with Yorkshire pudding made with Apro Soya Origina aternative to mik. Serve with a good heping of steamed vegetabes and a few roast potatoes (cooked in vegetabe oi). Dessert: baked appe served with 200m Apro Vania Custard. Snacks / drinks One serving of fruit (see page 5) fresh, frozen, dried or canned in natura juice. Soya atte or soyaccinno - using 200m Apro Soya Origina aternative to mik. Handfu (30-35g) of mixed unsated / unsweetened nuts. 150g pot Apro Go On aternative to strained yogurt. Choose from backcurrant, mango or passion fruit. Whoemea hot cross / currant bun. A coupe of handfus skinny popped corn. Handfu (~28g) of soya nuts or roasted Edamame beans. Whoemea Engish muffin spread with 2 tsp. stero / stano fortified spread. Sma pot ow fat hummus with carrot and ceery sticks. 9 Utimate Choestero Lowering Pan
Green Smoothie 1 portion 200m Apro Simpy Pain aternative to yogurt 40g kiwi 40g spinach 55g cucumber 1.6g basi Preparation: 1. Pee the kiwi and cucumber. 2. Wash the spinach and basi eaves. 3. Put a the ingredients into a bender, then add the Apro Simpy Pain. 4. Bend and pour it into a gass. Fish Cakes & Mango Chutney 4 portions Fish cakes: 300g smoked mackere, coarsey mashed 250g foury cooked potatoes 100g sma prawns 1 onion, chopped A sma bunch coriander eaves, chopped 2 tbsp. Apro Soya Cuisine aternative to singe cream 2 tbsp. ime juice 1½ tbsp. cornfour 1 egg pinch ground nutmeg pinch freshy ground pepper 1-2 tbsp. oive oi Mango chutney: 1½ red onions, roughy chopped ½ red chii pepper, deseeded and finey chopped 250g mango fesh, cubed 4 sprigs coriander, finey chopped 70m cider vinegar 3 tbsp. honey 2 tbsp. Apro Soya Cuisine aternative to singe cream 2 tbsp. ime juice Preparation: 1. Mango chutney: Pace a ingredients, except the Apro Soya Cuisine and ime juice, in a saucepan and bring to the boi. Reduce heat to ow and genty simmer for 20 to 25 minutes, stirring frequenty. Take off heat and stir in Apro Soya Cuisine and ime juice and season to taste. 2. Fish cakes: Coarsey mash the mackere and cooked potatoes then mix in the prawns, chopped onion, coriander, Apro Soya Cuisine, ime juice and cornfour. Add the egg and season with nutmeg and pepper. Knead the mixture into fat round shapes. Fry them in the oi for 5 minutes on each side (unti goden brown) OR bake them in a pre-heated oven at 180 C / gas 4 on a greased baking tray for about 15-20 minutes. 3. Serve the fish cakes with a fresh saad of cucumber and red onion rings and mango chutney. Pear & Amond Pudding 4 portions 1 arge pear (Comice or simiar) 1 tbsp. cinnamon 500m Apro Soya Origina aternative to mik 25g cornfour 50g ground amonds 1 tbsp. of vania extract A pinch of ground ginger 1 egg, beaten 2 tbsp. honey 4 tbsp. amond fakes, toasted Preparation: 1. Pre-heat the oven to 180 C / gas 4 and grease 4 individua ramekins. 2. Pee, core and cut the pear into 4 equa pieces. Pace one piece of pear at the bottom of each ramekin and sprinke with ground cinnamon. 3. Bend 1-2 tbsp. of Apro Soya Origina with the cornfour to form a smooth paste, then graduay add the remaining Apro Soya Origina, stirring constanty. Add the ground amonds, vania extract, ground ginger, egg and haf the honey. Divide the mixture equay between the 4 ramekins. 4. Put the ramekins in a 'bain-marie' and cook in the oven for approximatey 15-20 minutes. Serve warm, topped with the toasted amonds and drizzed with the remaining honey for a itte extra sweetness. Utimate Choestero Lowering Pan 10
Visit: www.heartuk.org.uk/uclp for ots more UCLP tips, toos, 5-minute store tour, recipes and menu ideas. At HEART UK - The Nation's Choestero Charity - we're passionate about reducing unheathy choestero eves to hep you maintain a heathy heart. That's why we have teamed up with Apro UK Ltd. to deveop the UCLP, a revoutionary new diet pan to hep contro choestero eves. HEART UK receives no government funding. If you woud ike to support our work pease visit our website: www.heartuk.org.uk/donate. Aternativey, you can text donate by simpy texting HART45 and the amount you wish to donate - 1, 3, 5 or 10 - to 70070. Choestero hepine: 0345 450 5988 Emai: ask@heartuk.org.uk Visit: www.heartuk.org.uk www.apro.com Apro Careine: UK 0333 300 0900 ROI 1800 992 878 A information correct at time of pubishing Juy 2016. Apro UK, 2016, 2015, 2014, 2012. A rights reserved. This materia may be freey reproduced for educationa and not-for-profit purposes. No reproduction by or for commercia organisations, or for commercia purposes, is aowed without the express written permission of Apro UK.