The UCLP Store Tour

Take our whistle stop tour of a typical Waitrose store to find the perfect basket of cholesterol lowering foods and find out just how easy it is to shop the UCLP©.

 
Concerned about statins?

If you have concerns about statins, please contact our Cholesterol Helpline or download our statins factsheet.

You can also visit our page on side effects or our popular Q and A's.

Swapping bad fats for heart healthy fats

Eating too many foods rich in saturated fat and not enough foods rich in heart healthy unsaturated fats can increase blood cholesterol levels. It’s important to keep your overall fat intake down, but also to replace saturated fat with healthier unsaturated fats where possible.

Per 100g of food
  Low Moderate High
Sat. fat 1.5g or less 1.5g-5g More than 5g

Which foods contain saturated fats?

Saturated fat is mainly found in fatty and processed meats, full fat dairy products, butter, ghee, lard, pastries, pasties, pies and in many cakes, puddings and biscuits. Palm oil and coconut oil also contain saturated fat. Using your completed diet diary are there any high saturated fat foods you can spot?

Which foods contain heart healthy unsaturated fats?

Unsaturated fats are found in vegetable oils such as rapeseed, olive, sunflower, soya and corn oil and in any spreads made from these. Nuts, seeds, avocados and oil based salad dressings are also good sources. Eat more of these.

Below are some suggested swaps which result in a surprising saving of saturated fat. As a guide the average woman should have less than 20g and the average man less than 30g per day.

Eat less...   Swap it for...
Butter, ghee, lard, suet, hard margarines, coconut and palm oil   Vegetable spreads and oils such as olive, rapeseed, sunflower, soya
Fatty meat and processed meat products: sausages, salamis, canned meat    Remove all visable fat from meat and skin from poultry Have red meat less often (no more than 500g raw weight per week) Have more poultry and fish Have meat free days –using beans, pulses or soya mince/chunks instead
Full cream milk and yogurts and full cream, canned coconut milks    Semi-skimmed, 1% fat or skimmed dairy milk or try a plant-based drink: almond, coconut, hazelnut or rice drink or soya alternative to milk and yogurt
Dairy cream (all types), most dairy cheeses and coconut cream     Alpro Soya Single alternative to cream. Lower fat cheeses e.g. cottage cheese
Cakes, desserts and chocolate – especially cream and butter based. Coconut (fresh, dried, desiccated)    Plain buns e.g. currant / hot cross buns, scones, plain biscuits, fruit, low-fat yogurts, soya alternatives to yogurt, soya desserts
Pastry – pies   Potato topped savoury dishes, crumbles made with unsaturated fat vegetable spreads
Roasting or frying with butter, lard other animal fats or coconut oil   Use vegetable oil instead or try other cooking methods without fat e.g. boiling, grilling, steaming
Other foods providing unsaturated fat include oil-based salad dressings, avocados, nuts and seeds.

Essential links

Step 2: Building strong foundations
  • Fruit and vegetables
  • Choosing more whole grains
Recipes
Menu planner

Supported by an educational 
grant from Alpro UK Ltd.

2016 UCLP© Step by step guide

Download your copy of the UCLP© – your personalised plan for healthy cholesterol.

 
UCLP© healthy fats factsheet
UCLP© healthy fats factsheet

The UCLP© is not a low fat diet. It means replacing saturated fats with heart healthy unsaturated fats.

 
UCLP© at a glance
UCLP© at a glance

Download our simple two page factsheet to find out more about the UCLP.

 
Fish factsheet

Eating fish has consistently been associated with a reduced risk of circulatory disease such as stroke and fatal heart attack.