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©.

Understanding Statins
Understanding Statins

Statins are cholesterol lowering drugs. Find out more about how they work, if you should take them and if they cause side effects

Inherited cholesterol facts
  • 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

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
Rye crispbread 2 20g
Oatcakes 2 20g
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
(2 tablespoons)
Pearl barley  20g 55g
(2 tablespoons)
Quinoa 20g 80g
Buckwheat/bulgar wheat 20g 65g

Essential links

Step 2: Building strong foundations
  • Swapping bad fats for heart healthy fats
  • Fruit and vegetables
Menu planner

Supported by an educational 
grant from Alpro UK Ltd.

UCLP© at a glance
UCLP© at a glance

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

2016 UCLP© Step by step guide

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

Healthy snacks factsheet

Snacks can provide an important contribution to your daily intake of energy, protein and essential vitamins and minerals.

Fruit & vegetables factsheet

Find out what counts and how to reach your 5 a day everyday.