"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

    Banana kiwi smoothie with cereal and milk

    click for more info

    Info

  • Lunch

    Chicken avocado wrap with mustard mayonnaise

    click for more info

    Info

  • Dinner

    Fruity beef curry with rice

    click for more info

    Info

  • Snack

    Popcorn and orange juice

    click for more info

    Info
  • Calories
  • 435
  • Protein
  • 19g
  • Carbs
  • 75g
  • Fat
  • 8g

Breakfast

Banana kiwi smoothie with cereal and milk

  • Blend ½ kiwi fruit with 100ml of semi-skimmed milk, 125ml of yoghurt and 1 banana until smooth and frothy.
  • Serve with 40g of wholegrain breakfast cereal and 150ml of milk
  • Calories
  • 440
  • Protein
  • 36g
  • Carbs
  • 32g
  • Fat
  • 20g

Lunch

Chicken avocado wrap with mustard mayonnaise

  • Mix 125g of chopped, cooked chicken fillet with 2 tsp of mustard and 1½ tbsp of reduced fat mayonnaise.
  • Place chicken filling into 1 large flour tortilla wrap and top with 25g of chopped avocado, 1 chopped tomato and mixed salad leaves
  • Roll and serve

Did you know? Healthy monounsaturated fats found in foods such as avocado have been found to lower cholesterol

  • Calories
  • 430
  • Protein
  • 26g
  • Carbs
  • 62g
  • Fat
  • 10g

Dinner

Fruity beef curry with rice

Did you know? You should always try to choose steak mince which is lower in fat to help reduce your cholesterol

Recipe

Ingredients

  • 1/2 onion
  • 75g of lean minced beef
  • 1 tsp of curry powder
  • 1/4 apple
  • 25g of sultanas
  • 1 small tin of chopped tomatoes (227g)
  • 1 tbsp of low fat yoghurt
  • 1/3 tsp of olive oil
  • 38g of brown rice, uncooked weight

Method

  1. Cook the minced beef in a non-stick frying pan until browned through, drain off any excess fat and liquid and set aside on a plate
  2. Meanwhile cook the rice according to pack directions
  3. Heat the oil in the pan and cook the sliced onion until softened. Sprinkle in the curry powder and continue to cook until the curry powder becomes aromatic
  4. Return the beef to the pan and add the chopped apple, sultanas and tomatoes and simmer gently, uncovered, for around 30 minutes
  5. Stir in the yoghurt just before serving over rice

  • Calories
  • 155
  • Protein
  • 4g
  • Carbs
  • 34g
  • Fat
  • 1g

Snack

Popcorn and orange juice

  • 25g of lightly salted popcorn
  • 125ml glass of orange juice
  • 50g of strawberries