Your guide to a heart healthy, low lipid diet.
| What to avoid… | Try to replace with… | But try to choose… | |
|---|---|---|---|
| Fats The amount of fat in your diet should be limited | Butter, lard, coconut oil, hydrogenated fats, salad cream, full fat mayonnaise, soy sauce, salt, garlic salt, crisps. | Unsaturated oil spreads, low calorie salad cream/ mayonnaise, low fat crisps, reduced fat hummus. | Spreads with plant sterols/stanols, monounsaturated oils, salad dressings made from lemon, vinegar, herbs etc. |
| Sugars All sugary things should be eaten in moderation | Chocolate, fudges, toffees, chocolate biscuits, shortbread, sweets, cakes. | Low fat ice cream, fruit based puddings, homemade cakes & puddings made with lower fat alternatives to butter. | Plain popcorn, unsalted nuts, tea cakes, sugar free jelly, sorbet, plain biscuits. |
| Dairy Important to contribute to the intake of calcium | Full fat milk evaporated or condensed milk, thick and creamy yoghurt, high fat cheese e.g. mascarpone, gouda, full fat spread. | Semi skimmed milk, half fat Greek yoghurt, feta cheese, edam, reduced fat cheese spread. | Skimmed milk, cottage cheese, fat free Greek, fruit & natural yoghurt, fat free cheese spread, soya milk. |
| Meats Eat a variety of low fat meat options 2-3 days per week for a balanced diet | Fatty cuts of meat, belly pork, frankfurters/fatty sausages, salami, chorizo, pate. | Reduced fat mince, low fat sausages, meatballs, lamb. | Skinless chicken & turkey, lean minced beef, turkey mince, rabbit. |
| Fish A vital source of omega-3 fatty acids | Deep fried fish, fish in creamy/cheesy sauces, seafood cocktail. | Canned fish in oil, fish fingers, fish cakes, lobster, oysters, mussels. | White fish e.g. cod, haddock, plaice, mackerel, tuna, salmon. |
| Carbohydrates Can be a great source of energy when eaten in moderation | Excessive amounts of white bread, salted crackers, fried and salted potatoes, cereals with high sugar content. | Seeded & mixed grain bread, roasted potatoes, reduced sugar content cereal. | Wholemeal bread, boiled, baked & mashed potato, porridge oats, shredded wheat cereal, bran flakes. |
| Fruit A vital source of vitamins and minerals | Canned fruit in syrup e.g. tinned peaches. | Canned fruit in natural juice. | All fresh or frozen fruit, dried fruits e.g. oranges, bananas, apples, frozen berries. |
| Vegetables Important source of minerals and fibre | Coleslaw, chips, roast potatoes cooked in solid fats, fried vegetables e.g. onion rings | Reduced fat coleslaw, oven chips, potatoes cooked in unsaturated fats. | All fresh or frozen vegetables e.g. carrots, peas, broccoli, beans, tinned vegetables in water, vegetable-based soups. |