Need to lower your cholesterol?
Need to lower cholesterol?

Most cholesterol lowering diets are not low fat.  Its about swapping bad fats for good. Then adding cholesterol busting foods. For more check out HEART UK's Ultimate Cholesterol Lowering Plan.  Need help deciding how to lower your cholesterol? Find out your options now.   

Movie - Ellen’s story

Listen to Ellen Coker and how she overcame her challenges.

Low fat recipes
LPLD - Who does it affect?
LPLD - Who does it affect?

LPLD affects each person differently. If you have LPLD, work with your consultant to find the best diet & treatments for you.

HEART UK’s Low Fat Eating Plan

Sometimes doctors and dietitians advise a low fat diet to help you lower the levels of certain blood fats.This is most likely if you have one of the following conditions:

If you are looking for help on healthy eating or cholesterol-lowering check out our advice elsewhere on this site.

What is a low fat diet?

Most people in the UK consume about half their food calories as carbohydrates (sugars and starches), a third of their calories in the form of fat with the rest coming from proteins.  This combination provides a good basis for a healthy balance of nutrients for most people.  

A low fat diet is where less than a third (30%) of our energy comes from fat but it can be as low as one fifth (20%) or even one tenth (10%) of the energy we need every day.

Whilst the quality of fat in the diet still is important, the emphasis is on the total amount of fat in the diet.

How little fat should I be having?  

How much you need to limit the amount of fat in your diet depends upon:

  • your diagnosis
  • the symptoms/severity of your condition
  • any treatment you are having which might need you to limit your total fat intake
  • your energy requirements

Your doctor and dietitian should advise you on the best fat restriction for you.  Use the general rule of thumb below to help work out how much fat you should be eating:

  • Most adult women will have an energy requirement of around 2000 kcalories per day
  • Most adult men will have an energy requirement of around 2500 kcalories per day
  • If you are older or if you are not physically active you may have lower energy needs than this
Energy Needs kcalories (kjoules) Low fat – 30% energy Very Low fat – 20% energy Extremely low fat – 10% energy Minimal fat – 5% energy
Number of grams of fat per day based on % fat and calorie intake

1,500

(6,300)
55g 33g 17g 8.5g

2,000

(8,400)

66g 44g 22g 11g

2,500

(10,500)

83g 56g 28g 14g

3,000

(12,600)

100g 67g 33g 16g

Are there any problems with following a low fat diet?

Fat is found in many foods, so the more you limit your fat intake the more restrictive your diet can become.  If you are on a very low fat intake you may need to take a regular supplement to provide you with fat soluble vitamins such as vitamins A and D, which are needed for healthy eyes, bones and teeth.  There are also essential fatty acids (linoleic & alpha linolenic acids) that our bodies cannot make and which need to be provided in our diet or in a supplement.    

Fat is a concentrated form of energy.  Carbohydrates and proteins provide fewer calories and so a low fat diet is often more bulky and higher in dietary fibre.  It might take a little while for your body to adjust to this new way of eating.  All fibre passes through into the large intestine undigested.  This is where bacteria can feed on the fibre producing gas, which can cause bloating and discomfort.

How can I make my food taste good?

Fats are known for providing flavour and taste.  So make good use of spices, herbs and low fat condiments in your cooking wherever possible. We will talk you through the foods you can eat and how to make your diet tasty in the following web pages.  You can also check out our low fat recipes.     

Start following our 3 step plan for lowering your fat intake