Diet SheetDietary advice to help lower cholesterol and keep yourheart healthy

Food Group Best choice Occasionally Best avoided

Mashed potatoes.

Canned fruit in syrup (drain the syrup). Orange-, grapefruit-, pineapple juice.

Lean bacon, reduced fat sausages, burgers, meatballs.

Low fat milk, reduced fat evaporated milk. Low fat yoghurt. Low fat cheddar, mozzarella, feta, ‘light’ cheese spread.

High fat soft spreads.

Croissants, waffles, fried potatoes, roast potatoes, sugar coated breakfast cereals.

Vegetables fried in batter or in creamy sauce.Apple juice.

Fatty cuts of meat, lamb, duck, goose.Streaky bacon, sausage (rolls),pies, pasta, chicken nuggets. Fish in creamy, cheesy sauces. Fried fish in batter. Roasted nuts in oil and salt.

Full cream milk, evaporated orcondensed milk.Clotted, double, whipping,soured, single cream. Creme fraiche. Full cream yoghurt. Cream cheese, mascarpone, brie, camembert, stilton, edam,parmesan, full fat cheese spread.

Butter, lard, suet, dripping, ghee,brick margarines.

Bread, cereals and potatoesBase all meals (and snacks) on a serving from this group.

Fruits and VegetablesAt least five or more portions every day. A portion (80g) of fruit and vegetables is: 1 cereal bowl of mixed salad,1 piece of fruit, 2 pieces of small fruit, 1 handful of grapes or strawberries,1 tablespoon dried fruit, 3 tablespoons vegetables or fresh fruit salad.

Meat, fish & alternativesEat a moderate amount (1-2 portions a day).Vary by choosing lean meat, 2-3 times a week. On the other days choose fish or non-meat alternatives.Try to eat fish at least twice a week incl 1 portion (140 g, the size of a pack of playing cards) of oily fish. 3 eggs a week. 30 g (1.5 tablespoons) of nuts/seeds daily.A portion (4 cooked tablespoons) of cooked beans, peas or lentils daily.

Milk/dairy foods & alternatives2-3 portions a day. A portion is a medium sized glass of milk (200ml), a small pot of yoghurt (150g), a matchbox sized medium fat cheese (40g), a small matchbox sized high fat cheese (20g), 2 small matchbox sized ‘light’ cheese spread (80g) or a large pot of cottage cheese (200g).

Oils and FatsSmall amounts are essential in the diet. When considering fats, remember, not all fats are equal. Replace saturated fats with ‘good’ unsaturated fats, which are healthy essential components of a balanced diet. Use saturated fats as little as possible.

Water

Wholegrain varieties of bread, pasta, rice, noodles, breakfast cereals, oats.Couscous, (sweet) potatoes.

Fresh, frozen, dried or canned (in natural juice) fruits and vegetables.

(Extra) lean pork, ham, lamb, (minced) beef, chicken and turkey (without skin), veal. All fish: cod, plaice, sole, whiting, (fresh, canned) tuna, shellfish.Oily fish: (fresh, canned), sardines, pilchards, salmon, trout, herring.Eggs (an average of 3 fit in a varied diet)All nuts and seeds, especially almonds, walnuts, linseed, pumpkin, sesame, sunflower seeds. (Chick) peas, lentils, sweetcorn, kidney beans, lentils. Rinse if canned in salt, sugar. Soya mince, beans, tofu.

Fat free milk, soya milk. Low fat, fat-free, ‘light’ fruit yoghurts. Fat free, low fat, cottage, cheese, ‘extra light’ cheese spread.

Lower fat, unsaturated fat spreads, spreads with plant sterol/stanols.

(mineral) water, coffee, tea.

24653 Flora Diet Sheet 18.10.13 7.48.indd 1 2013/10/18 7:49 AM

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24653 Flora Diet Sheet 18.10.13 7.48.indd 2 2013/10/18 7:49 AM