UCLP_A5_12pp_2018.qxp_2015 08/08/2018 15:54 Page 1 Utimate Choestero Lowering Pan
What is choestero? Choestero is a specia kind of fat. We need sma amounts of it to make ces (the body's buiding bocks), some hormones and vitamin D. We cannot do without it. Choestero cannot circuate oose in the bood. It is carried in round parces caed ipoproteins. There are two main "choestero carriers" in the body: High Density Lipoprotein (HDL) is known as good choestero. HDL heps to remove choestero from the body by taking it to the iver where it can be recyced or broken down. Non-High Density Lipoprotein (non-hdl) refers to a the other carriers of choestero in the bood and incudes ow density ipoprotein (LDL). This type of choestero is more ikey to get trapped inside the inings of our bood vesses. Over many years, more and more choestero can become trapped causing bood vesses to narrow. A heart attack happens when a bood vesse in the heart becomes competey bocked. 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. Trigycerides (TG) is another name for the fats and ois in our food. Our bodies use TG to produce the energy we need to move around. We store any excess as fat. After a mea it is norma for TG in our bood to rise for a short time. If we run out of space to store excess fat, our bodies strugge to cear TG from the bood and eves remain high. High bood eves of TG are often a sign of other probems such as diabetes and obesity; a of which are inked to a bigger risk of heart and circuatory probems. Maintaining heathy eves of choestero & trigycerides in the bood is important for a heathy heart. What shoud my bood eves be? In the UK choestero and TG are measured in miimoes per itre (mmo/l). Bood concentration eves For heathy aduts eves shoud be For those at high risk or aready diagnosed with heart probems, diabetes and/or high bood pressure Tota choestero Less than 5 mmo/l Your doctor may advise you to reduce your choestero Non-HDL choestero Less than 4 mmo/l and TG eves even further. HDL choestero Men: greater than 1 mmo/l Women: greater than 1.2 mmo/l It is best to discuss this with your doctor as your target eves wi depend on your individua risk factors. Fasting TG Less than 1.7 mmo/l Non-fasting TG Less than 2.3 mmo/l 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 Getting started, setting goas, how to make changes to your diet and keep on track. Step 2 Buiding strong foundations Opting for foods rich in heart heathy 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 Step 2 of the UCLP is about making better choices. These incude eating more fruit and vegetabes, having a weeky heping of oi rich fish and eating more heart heathy fats. 3 Utimate Choestero Lowering Pan
Incude more heart heathy fats Eating too many foods high in saturated fat can increase choestero eves. Saturated fat is mainy found in fatty meat, fu fat dairy products, butter, ard, ghee, suet, pam and coconut ois and products made from them. Unsaturated fat is found in nuts, seeds vegetabe spreads and ois and many other pant-based foods. We shoud eat more of these heart heathy fats. Consider what you eat and drink now - are there any swaps here that you think are easy to make? Don't forget that pastries, pies, puddings, cakes and biscuits aso contain saturated fats. 4.8g Medium atte fu cream dairy mik 6.4g 0.6g Medium atte soya mik aternative 0.8g Eat ess... Butter, ghee, ard, suet, hard margarines, coconut and pam oi. Fatty meat and processed meat products: sausages, saamis, canned meat. 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 350-500g cooked weight per week). Have meat free days: incude oi rich fish at east once a week, use beans, puses or soya mince / chunks to repace meat in dishes. 2 gried Pork sausages Gried medium chicken breast skin removed 13.8g 0.4g Fu cream mik and yogurts and canned coconut miks. Semi-skimmed, 1% fat or skimmed dairy mik or try a soya aternative to mik or yogurt or a pant-based drink e.g. oat, amond or rice. Pasta with a creamy cheese sauce Pasta with a tomato sauce Dairy cream (a types), most dairy cheeses and coconut cream. Soya Singe aternative to cream. Lower fat cheeses e.g. cottage cheese, sma portion ighter cheddar. 30g 6.1g Cakes, desserts and chocoate especiay cream and butter based. Coconut (fresh, dried, desiccated). Pastry pies. Roasting or frying with butter, ard, other anima fats or coconut oi. 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 vegetabe spread, oats, chopped nuts and seeds. Use vegetabe oi instead or try other cooking methods without fat e.g. boiing, griing, steaming. Cheese sandwich with mayo 5.4g Ham saad ro with unsaturated fat spread & without mayo 1.0g Other foods providing unsaturated fat incude oi-based saad dressings, avocados, nuts and seeds. Chocoate écair Hot cross bun Utimate Choestero Lowering Pan 4
Fruit & vegetabes - 5-a-day 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 and at no more than 150m per day. 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 your breakfast cerea or porridge. 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 aternative to pain yogurt. 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 what you eat. Are you confident that you have made the changes that we suggest in step 2? There are four UCLP foods that you can choose to ADD to your new heart heathy diet. A of these 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. Repacing meat, fu cream dairy products and snacks high in saturated fat with soya aternatives ow in saturated fat can 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... PLUS 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. 100g soya aternative to pain high protein yogurt. 125g vania soya custard or soya dessert. 125g soya aternative to yogurt - pain or fruit. 125g serving OR Any TWO of these... 150g soya aternative to high protein yogurt - pain or fruit. 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 (67.5-100g botte) dairy or dairy-free (abeed that it has been fortified with steros or stanos). OR Any TWO to THREE servings of the foowing products (abeed that they have been fortified with steros or stanos): 2 tsp. (10g) spread. 125g pot yogurt. A 112.5g serving of Greek Stye yogurt 250m gass mik. Aways check the abes. Products wi provide anything from 0.54g to 1.1g steros or stanos per serve. Do not exceed 3g steros or stanos per day. 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 instead of your norma snack or as part of a mea. 7 Utimate Choestero Lowering Pan
UCLP Option 4 Oats & barey (beta-gucan) Fibre is essentia for heath and found in a pants: fruits, vegetabes and cereas. Oats and barey contain a specia form of 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 hep 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) oat bran 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. Recipes providing 30g oats per serving and which are aso ow in saturated fat. 75g cooked pear barey - in stews, casseroes. 20g barey fakes. Beans and puses There are other foods that provide fibre, such as your 5 portions of fruit and vegetabes and other whoegrain foods. The UCLP recommends you boost your daiy 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, curries, stir fries and pasta dishes. Use to make bean dips e.g. hummus or mashed with potatoes. Utimate Choestero Lowering Pan 8
UCLP mea ideas Breakfast Scrambed eggs on whoemea toast spread with 2tsp. stero / stano fortified spread topped with mushrooms and a sprinke of mixed seeds. Bircher muesi see recipe on page 10. Berry nutty smoothie: bend together a spoonfu of unsated peanut butter, a handfu of fresh or frozen berries, a sma banana and 150g Pain Unsweetened soya aternative to yogurt. Baked beans and gried tomatoes served on whoemea toast spread with 2 tsp. stero / stano fortified spread. Oatibix (oat cerea biscuits) topped with 140g Pain with Oats 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. Warm red fruit bow: warm through frozen or fresh berries in a pan with a spoon of water and a sprinke of sugar unti juices are reeased. Serve over 150g of Pain soya aternative to high protein yogurt. Lunches 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 soya vania dessert with a tbsp. dried fruit. Smoked mackere and cucumber sandwiches (serves 2): roughy bend a faked fiet of smoked mackere with 1 tbsp. Pain soya aternative to high protein yogurt, ½ tbsp. horseradish, ½ tbsp. emon juice and seasoning. Sandwich between sices of whoemea bread spread with stano / stero fortified spread and sices of cucumber and shredded ettuce. Dessert: 125g pot soya aternative to yogurt variety of fruit favours. Jacket potato with coronation chicken (ow fat mayo) served with saad. Dessert: fruit compote sprinked with oat bran and served with 125g of soya Dairy Free Custard. Beany avocado saad: mix together haf a chopped avocado with 80g edamame beans, 80g Canneini beans, haf a chopped red pepper and chopped fresh coriander. Dress your saad with a drizze of oive oi and emon juice and serve with a whoemea ro. Dessert: 150g pot soya aternative to high protein yogurt choose from Strawberry Raspberry, Backcurrant, Mango or Passion fruit. Curry carrot soup see recipe on page 10. Dessert: 150g pot Raspberry-Cranberry soya aternative to yogurt. Greek stye pasta saad: mix together 150g cooked whoegrain pasta, 75g ighter feta cheese (crumbed), haf a diced cucumber, one diced tomato, ¼ chopped red onion, some stoned back oives and chopped fresh parsey and coriander. Dress with oive oi and emon juice. Dessert: 125g pot soya Dessert choose from Heaveny Vevet Vania, Deviishy Dark Chocoate, Siky Smooth Chocoate or Sweet Creamy Carame. Evening Mea Samon with ime and tarragon sauce see recipe on page 10. Dessert: summer pudding with Pain with Amond soya aternative to yogurt. Gried or baked seasoned sustainaby sourced white fish fiet of your choice served with a bean and potato mash, broccoi and carrots. Dessert: poached pears served with a spoonfu of Pain Unsweetened soya aternative to yogurt, a drizze of honey and roasted amonds. Quick spicy pork: stir fry 100g strips of pork tenderoin for 3-4 mins - remove and set aside. Heat through ¼ tsp each of paprika and ground cumin to reease aromas, pour in 75-100m chicken stock and reduce by haf. Stir in 80g of peas. Off heat stir in 1 tbsp. soya Pain Unsweetened aternative to yogurt. Serve with brown rice and a saad. Dessert: appe compote with a handfu of amonds and topped with soya Dairy Free Custard. Beetroot and pea risotto: make risotto in the usua way omitting the parmesan cheese. 5 minutes before the end of cooking add 125g chopped cooked beetroot and 50g peas (per person). Stir through a coupe of tbsp. soya aternative to high protein yogurt. Serve with a saad. Dessert: ready-made individua meringue nest fied with a spoonfu of Pain Unsweetened soya aternative to yogurt and topped with red berries and chopped nuts. Soya burger in a whoemea bap served with ow fat mayo and ots of saad. Dessert: exotic fruit saad Spaghetti boognaise using soya mince and canned beans instead of meat. Served with whoegrain spaghetti and a side saad. Dessert: overnight soaked prunes in orange juice and a itte rum (optiona) topped with soya Deviishy Dark Chocoate 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 150g soya Dairy Free Custard. Snacks / drinks One serving of fruit (see page 5) fresh, frozen, dried or canned in natura juice. Soya atte or soyaccinno - using 200m Soya Origina drink. Handfu (30-35g) of mixed unsated / unsweetened nuts. 150g pot soya aternative to high protein yogurt. Choose from Strawberry Raspberry, 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
Bircher muesi 2 portions Ingredients: 100g jumbo porridge oats 100m Apro Soya Origina Drink ½ appe, cored and coarsey grated 250g Apro Pain Unsweetened aternative to yogurt 10g dried apricots, roughy chopped 15g mixed seeds, toasted 80g seasona berries, to serve Preparation: 1. Mix a the ingredients other than the berries in a arge bow. Cover, chi and eave to soak overnight. 2. To serve, spoon into individua bows and top with the mixed berries. Curry carrot soup 4 portions Ingredients: 2 tbsp sunfower oi 1 onion, roughy chopped 6 carrots, roughy chopped 600m vegetabe stock 400m Apro Soya Origina Drink 1½ tbsp chopped fresh ginger 1 tbsp curry powder ½ tsp dried chii fakes A pinch sat and pepper Preparation: 1. Sweat the onions in the oi over ow heat for about 7 minutes. 2. Increase heat to medium, add the carrots and cook for another 5 minutes. Pour in the stock and Apro Soya Origina. Add the ginger, curry powder and chii fakes. Cover and cook for 10-15 minutes unti the carrots are soft. 3. Using a bender, bend unti smooth. 4. Season with a pinch of sat and pepper and garnish with fresh herbs and more chii fakes, if desired. Samon with ime and tarragon sauce 4 portions Ingredients: 1½ heads broccoi 2 tbsp oive oi 2 coves garic 20g fresh tarragon 20g fresh basi Squeeze of ime 250g Apro Simpy Pain aternative to yogurt 4 samon fiets with the skin on Pepper and sat 100g rocket eaves Preparation: 1. Pre-heat the oven to 200 C / fan 180 o C / gas 6. Cut the broccoi into itte pieces. Pace on a baking tray, sprinke with one tabespoon oive oi, pepper and a pinch of sat and roast in the oven for 15-20 minutes. 2. For the sauce: grind the garic, tarragon, basi and a pinch of sat together in a peste and mortar to form a paste. 3. In a bow, combine the Apro Simpy Pain with the herb paste. Add a squeeze of ime juice and season with pepper to taste. 4. For the samon: heat a tabespoon of oive oi in a non-stick frying pan and add the samon skin-side down. Fry on a medium heat for 3-4 minutes on each side. To serve, spoon ime and tarragon sauce over the samon and accompany with the roasted broccoi and rocket eaves. 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. Medication and the UCLP : If your choestero is very high or your heart is at risk, your doctor may advise you to take a choestero-owering medicine, caed a statin. Statins are safe and we toerated by most peope. If you are concerned then tak to your doctor about the benefits for you. Eating a heathy diet is sti very important, however the UCLP is not intended to be a repacement for choestero-owering medicines. If you have any questions about the UCLP, statins or choestero in genera, why not ca our hepine. 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. Hep us to hep you If you have found this eafet hepfu then you might ike to make a donation to support the work of HEART UK. We receive 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 - 3, 5 or 10 - to 70070. Choestero hepine: 0345 450 5988 Emai: ask@heartuk.org.uk Visit: www.heartuk.org.uk Charity Registration No: 1003904 A information correct at time of pubishing August 2018. Apro UK, 2018, 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. www.apro.com Apro Careine: UK 0333 300 0900 ROI 1800 992 878