- People with familial hypercholesterolemia (FH) are at greater rish of heart disease
- At least 1 in 500 people are believed to have FH but may be more as in other European countries
- Of the 120,000 people in the UK with FH only 15% – less than 1 in 5, know they have the condition
- At least 28,000 children in the UK have FH but only 600 of these are known
Choosing more whole grains
Whole grain foods are made up of all parts of the grain.
Fibre is provided by the husk and heart healthy fats and antioxidants by the germ. Many processed cereals, e.g. cakes, biscuits, confectionary, white bread etc. have these nutritious parts of the grain removed. In particular the increased level of cereal fibre provided by whole grain foods is key to maintaining a regular and healthy bowel function.
What is a whole grain food?
Definitions of whole grain foods vary from country to country but most agree that a food qualifies if more than half of the ingredients in it are “whole grain”. There is no formal recommendation but most scientists agree that we should be consuming at least three servings every day. Use the table below to help you. Using your diet diary, can you identify where and how you might include more whole grain foods?
|Food||Amount needed to provide one whole grain serving||Weight|
|Bread – granary or wholemeal||1 slice or 1 roll||35-40g|
|Chapatti – wholemeal||1 small||30g|
|Oats or oatmeal||2 heaped tablespoons||30g|
|Pitta bread – wholemeal||1 mini or ½ a small||35-40g|
|Rye bread||1 large slice||30g|
|Muesli – unsweetened||2 heaped tablespoons||30g|
|Porridge||½ small bowl||55g|
|Wholemeal scone||1 small||35g|
|Wholemeal hot cross bun||1 small||40g|
|Popcorn||2-3 handfuls (1½ cups)||30g|
|Wholemeal wheat/rye flour||1 heaped tablespoon||20g|
|Amount needed to provide one whole grain serving||Weight|
|Weight before cooking||Weight after cooking|
|Pasta – wholemeal||25g||55g|
|Rice – brown||20g||60g