Read our popular Blood Fats Explained leaflet.
If you have a question about becoming a supporter of HEART UK then please contact us; call 01628 777 046 or email firstname.lastname@example.org
- People with familial hypercholesterolemia (FH) are at greater risk of heart disease
- 1 in 250 people in the UK are believed to have FH
- Over 260,000 people in the UK may have FH, with fewer than 10% diagnosed
- 56,000 children in the UK may have FH but only 600 of these are known
To be able to read about someone who has LDL apheresis on a regular basis, may help others considering it.
HEART UK's Low Fat Eating Plan
Step 3 - Getting confident with food
If you have been on your low fat diet for a few weeks you should be getting more confident with the types of foods you can buy in the supermarket and have had time to adapt some of the recipes that you normally prepare at home.
Remember it is still easy to slip back into old routines; so it’s a good idea to maintain your food and drink diary each day. There are some extra tips and recipes on this page that you might find helpful too.
Divide your fat allowance into meals
Why not divide your fat allowance into bite sized pieces so that you know how much you have for each meal. Here is a suggestion of what it might look like:
|Fat Allowance (g)||Breakfast (g)||Lunch (g)||Evening Meal (g)||Snacks (g)|
Low fat eating away from home can pose new challenges, especially if you have to eat out as part of your job or if you often work away from home.
Planning a meal out
Getting sight of the menu before you go allows you to choose sensible low fat options ahead of time. Some fast food restaurants have websites with “nutritional calculators” which allow you to check out the fat content of the food before you buy.
Most restaurant will be happy for you to call ahead and discuss your needs directly with the chef so you know there will be something suitable for you when you arrive.
When you arrive at the restaurant
- Don’t be afraid to ask how each meal has been prepared and what ingredient have been used
- If there is nothing suitable ask for what you want: vegetables without butter, sauces or dressings on the side, plain salads.
- Don’t be afraid to ask for a substitute if the side dish with your meal is not suitable.
- Choose plenty of vegetables with your main course
- Go for dishes which are steamed, braised, grilled or baked.
- Avoid anything fried, or sauteed and creamy sauces, pastry and large portions of meat as these can be high in fat
Green lights for your low fat eating plan
• In its own juice
Red Flags for your low fat eating plan
• Cheesy/au gratin
• With a gravy/jus/sauce
Check out HEART UK's Low Fat Recipes
All these recipes are less than 20% fat.
Soups and salads
Butternut squash risotto (18%)
Spicy burgers (9%)
Spicy pasta (12%)
Autumn vegetable mash (9%)
Green chicken curry (19%)
Roasted cod and sweet potatoes (7%)
Spaghetti with mussels (16%)
Prawn Tikka Skewers (9%)
Beetroot risotto (11%)
There are plenty more recipes on our site that you can adapt by reducing the oil content of each recipe. Use a good not stick pan and an oil and water spray.