"The Cholesterol-lowering diet worked for me!"

Weight Loss:1 stone 8lbs

Read Jane's Story

Lowers your cholesterol by eliminating bad fats

 

How will the Cholesterol-lowering diet work for you?

The Cholesterol-lowering meal plan is perfect if you have high cholesterol or a family history of high cholesterol. This meal plan will reduce your intake of foods high in saturated fat and dietary cholesterol, instead adding Low fat alternatives such as lean meats, fish and Low fat dairy products.

You'll eat more high fibre foods known to help lower LDL (the 'bad') cholesterol, including wholegrains, cereals, vegetables, fruit, and legumes. Fats such as olive oil, avocados and nuts will be included in your plan since they contain heart-healthy monounsaturated and polyunsaturated fats.

Why the Cholesterol-lowering diet?

  • Low in saturated fats
  • Plenty of healthy unsaturated fats to help lower cholesterol
  • Increase your fibre intake
  • Reduces risk of heart disease

  • Breakfast

    Wholegrain cereal with milk and toast

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    Info

  • Lunch

    Tomato, spring onion and cheese pitta

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    Info

  • Dinner

    Grilled fish with herbs and potatoes

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    Info

  • Snack

    Hummus with vegetable dippers

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    Info
  • Calories
  • 425
  • Protein
  • 15g
  • Carbs
  • 80g
  • Fat
  • 8g

Breakfast

Wholegrain cereal with milk and toast

  • 45g of wholegrain breakfast cereal with 150ml of semi-skimmed milk
  • 1 slice of wholegrain toast spread with 1 tsp of reduced fat spread topped with 1 chopped banana
  • Calories
  • 420
  • Protein
  • 31g
  • Carbs
  • 55g
  • Fat
  • 10g

Lunch

Tomato, spring onion and cheese pitta

  • Combine 50g of low fat grated cheddar cheese, 1 diced tomato and 1 sliced spring onion
  • Toast 1 pitta bread and fill with cheese mix and mixed salad leaves
  • 125 ml pot of low fat yoghurt
  • Calories
  • 425
  • Protein
  • 30g
  • Carbs
  • 56g
  • Fat
  • 10g

Dinner

Grilled fish with herbs and potatoes

  • 1 serving of Grilled fish with herbs (see recipe)
  • 5 small new potatoes
  • ½ tin of ratatouille
  • 1 orange

Recipe

Ingredients

  • 125g of cod or other white fish
  • 1 tbsp of lemon juice
  • 1 tsp of olive oil
  • 1 tbsp of fresh chives, chopped
  • 1 tbsp of fresh parsley, chopped

Method

  1. Place the fish in a glass or ceramic dish and sprinkle with the lemon juice, olive oil and herbs.
  2. Leave to marinate in the fridge for around 30 minutes.
  3. Transfer to the grill pan and grill for 4-5 mins on each side under a moderate grill

  • Calories
  • 145
  • Protein
  • 6g
  • Carbs
  • 14g
  • Fat
  • 7g

Snack

Hummus with vegetable dippers

  • 2 tbsp of reduced fat hummus served with 6 mini carrot sticks and 2 stalks of celery

Did you know? Antioxidants found in fruits and veg can reduce the effects of cholesterol