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Planning your meals in advance can help you to make healthier choices, save money and reduce waste. We’ve planned a week of meals that will give you a balanced, heart-healthy diet whilst helping you to control your spending. Amounts given are per person.
Order or download our Eat Better booklet to get guidance on eating healthier and reducing your risk of heart and circulatory diseases.
- Fruit and vegetables. Fruit and vegetables are an important part of a healthy diet. Eating at least five portions of fruit and vegetables a day has been shown to help lower your risk of developing heart and circulatory diseases.
- Potatoes, bread, rice, pasta and other starchy carbohydrates. This group includes potatoes, bread, rice, pasta and other starchy carbohydrates such as breakfast cereals, porridge, yams and plantains.
- Dairy and alternatives. Milk, cheese, yogurt, fromage frais, quark and non-dairy alternatives are included in this group. Non dairy alternatives include soya, rice, oat, and nut-based drinks and yogurt.
- Beans, pulses, fish, eggs, meat and other proteins. These foods are sources of protein, vitamins and minerals. Beans and pulses are low in fat and high in protein, fibre, vitamins and minerals.
A HEART UK 7-day Meal Plan Try this 7-day meal plan, or use it as a guide, to help manage your cholesterol while enjoying delicious, nutritious meals and snacks.
Ultimate Cholesterol Lowering Plan© (UCLP©) The UCLP© is a fully flexible 3-step eating guide to help manage your blood cholesterol levels and your heart health. You choose how and when you take on board recommended changes within each step. Be assured that ANY recommended improvements you make and maintain
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Adult weekly meal plan What can 5% free sugars and 30g fibre look like? This menu simply shows one way of meeting the fibre and free sugar recommendations, as well other UK food and nutrient based dietary guidelines (e.g. energy, salt,
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Dietary advice to help lower your cholesterol (and triglycerides*) and help keep your heart healthy OCCASIONALLY. BEST AVOIDED POTATOES, BREAD, RICE, PASTA . AND OTHER STARCHY CARBOHYDRATES BEANS, PULSES, FISH, EGGS, MEAT AND OTHER PROTEINS FRUIT AND VEGETABLES
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