Learn what you can do to help lower cholesterol

Learn what you can do to help lower cholesterol*
with easy hints and tips that fit into your everyday life!
Introduction
C
holesterol plays a vital role in the day-to-day functioning
of the body. However, too much cholesterol in the blood
can affect heart health. The good news is that lowering it is
much simpler than you might think.
A healthy, balanced diet is important
for everyone. Plant sterols (the active
ingredient in Flora pro.activ) are
clinically proven to lower cholesterol
by 7–10% in 2–3 weeks* as part of a
healthy diet and lifestyle.
Making simple changes to your
diet and lifestyle can be an effective,
fulfilling and enjoyable way of lowering
your cholesterol and improving your
health.
To aid you on your cholesterol lowering
journey, we’ve created this booklet
to give you some top tips to help you
make these simple changes.
*Consuming 1.5–2.4g of plant sterols per day can lower cholesterol by 7–10% in 2–3 weeks as part
of a healthy diet and lifestyle. High cholesterol is a risk factor in the development of coronary heart
disease. As coronary heart disease has multiple risk factors, more than one may need to be improved
to reduce overall risk. Not nutritionally appropriate for children under 5 and pregnant or breastfeeding
women. People already taking cholesterol lowering medicines should consult their doctor first and
Flora pro.activ is intended exclusively for people who want to lower their cholesterol.
02
What is cholesterol?
C
holesterol is a fatty substance found naturally in your body.
It plays a vital role in the day-to-day functioning of your body.
It is key for keeping every cell running smoothly, and only becomes
a problem when blood cholesterol levels are too high.
Cholesterol comes into the body from
the food we eat and is also synthesized
in the liver. Dietary cholesterol ends up
in the gut. From the gut, cholesterol is
absorbed into the bloodstream and then
to the liver, from where it is distributed
throughout the body, carried in so-called
lipoproteins. Low-density lipoprotein (LDL)
cholesterol and high-density lipoprotein
(HDL) cholesterol are examples of these.
Cholesterol
GUT
LIVER
Good Cholesterol
High-density lipoprotein (HDL) is good
cholesterol. It takes cholesterol away
from your arteries to the liver to be broken
down. So a high level of HDL cholesterol
can be good for your heart health.
Bad Cholesterol
BLOODSTREAM
High-density lipoprotein (HDL)
Low-density lipoprotein (LDL) is bad
cholesterol. It takes cholesterol from your
liver to your body tissues. If your blood is
high in bad cholesterol it can build up in
the walls of your blood vessels.
An ideal level for all: above 1mmol/L
Levels of LDL and HDL
A common cause is eating too much
saturated fat, but there are several factors
that influence your blood cholesterol level:
The government’s recommended levels:
Low-density lipoprotein (LDL)
For healthy adults: 3mmol/L or less
For those at high risk: 2mmol/L or less
A lower level of HDL can increase your
risk of heart disease.
What can cause high levels
of cholesterol?
→ A family history of high cholesterol
→ Insufficient exercise
→ Being overweight
→ Ethnicity
→ Getting older
→ Smoking
03
Know your level
It’s important to find out the levels of
cholesterol in your blood, as cholesterol
is a major factor in determining whether
you have a high, moderate or low risk of
cardiovascular disease.
It’s measured by millimoles per litre of
blood, or mmol/L, and government
guidelines are for total cholesterol levels
of 5mmol/L or less for healthy adults and
4mmol/L or less for those at high risk. Your
local GP or a practice nurse are able to
measure cholesterol levels for you.
Total cholesterol levels
The NHS recommends that total
cholesterol levels should be:
5
mmol/L or less
for healthy
adults
4
mmol/L or less
for those at
high risk
For more information on cholesterol levels,
visit floraproactiv.com
Take the Test
Having your cholesterol level tested
is as simple as visiting your GP or
pharmacist and giving a small sample
of blood. You may be asked to fast
or only drink clear fluids for 12 hours
beforehand. From this your LDL, HDL
and triglycerides (other fatty acids)
can be measured and your doctor
will talk you through the results.
To understand more about
cholesterol, visit floraproactiv.com
04
Cholesterol and
heart disease
H
igh cholesterol is just
one of a number of
risk factors in developing
cardiovascular disease
(CVD or heart disease).
Other factors that are out of
our control include age, gender,
ethnicity and family history.
The good news is that you can
reduce the likelihood of CVD with a
healthy balanced diet, not smoking
or consuming excessive amounts of
alcohol and by being more active and
engaging in physical activity.†
Reference: WHO Fact sheet N°317 Cardiovascular diseases (CVDs), September 2011
†
*Flora pro.activ contains plant sterols. Plant sterols have been shown to lower blood cholesterol. High cholesterol is a risk factor
in the development of coronary heart disease. Consuming 1.5–2.4g of plant sterols per day can lower cholesterol by 7–10% in
2–3 weeks when consumed as part of a healthy diet and lifestyle with sufficient fruit and vegetables. As coronary heart disease
has multiple risk factors, you may need to improve more than one to reduce your overall risk.
REAL PEOPLE,
REAL RESULTS
Find out how Flora pro.activ has
helped people lower cholesterol in
just 21 days.*
Read our success stories at
floraproactiv.com
05
Lowering cholesterol
L
owering your cholesterol is easier than you might think.
You can achieve a significant reduction just by making a few
simple changes to your diet and being more active.
How can I reduce cholesterol?
→ Eating a healthy, balanced diet with
plenty of fruit and vegetables
→ Reduce intake of (bad) saturated and
→ To help increase your ‘good’ cholesterol,
keep active and aim to do at least
30 minutes of movement every day
trans fats by replacing them with
(good) monounsaturated and
polyunsaturated fats like Flora pro.activ
→ Incorporate foods with added plant
Flora pro.activ and plant sterols
absorption of
cholesterol from the
gut, which leads
to significantly lower
cholesterol levels in the blood.
Flora pro.activ products contain plant
sterols and are proven to significantly
lower cholesterol. Plant sterols naturally
occur in small quantities in vegetable
oils, nuts, seeds, grain products, fruit and
vegetables, but you would need to eat
substantial amounts of these foods to get
the same amount of plant sterols as one
Flora pro.activ mini drink, three portions
of Flora pro.activ spread or three 250ml
glasses of Flora pro.activ milk. A healthy
diet is essential when you want to lower
your cholesterol and the plant sterols in
Flora pro.activ can help.
When plant sterols are included in the
diet, they partially block
sterols, such as Flora pro.activ, into your
daily diet*
Cholesterol
Plant sterol
LIVER
GUT
BLOODSTREAM
*Flora pro.activ contains plant sterols. Plant sterols have been shown to lower blood cholesterol. High cholesterol is
a risk factor in the development of coronary heart disease. Consuming 1.5–2.4g of plant sterols per day can lower
cholesterol by 7–10% in 2–3 weeks when consumed as part of a healthy diet and lifestyle with sufficient fruit and
vegetables. As coronary heart disease has multiple risk factors, you may need to improve more than one to reduce
your overall risk.
06
8 tips for a cholesterol lowering diet
Choose low-fat
dairy foods
Opt for fish
and poultry
Skimmed or semiskimmed milk, low-fat
yoghurt and reducedfat cheese. Use low-fat
yoghurt or fromage frais instead of cream.
Swap out fatty meat
products, which can
be high in saturated fats.
Try substituting some meat
with beans or lentils.
Include oily fish
in your diet
Snack on nuts
and seeds
Try herring, mackerel,
salmon or trout, once
or twice a week.
Make up your own
seed, nut and dried fruit
mix for a healthy snack at
your fingertips.
Get your
five-a-day
Get plenty of
fibre in your diet
Eat a mix of fruit and
vegetables to get the
vitamins, minerals and
fibre you need. The more
colourful your meals, the more likely
you are to be getting the right nutrients.
Swap white bread,
pasta and rice for
brown and wholegrain
varieties. Oats, vegetables,
fruits and pulses such as beans and lentils
are also good sources of fibre.
Use seed or nut
oils and spreads
Eat no more than
6g of salt a day
Oils from seeds
and nuts are rich
in unsaturated fats.
Switch from butter to a
good quality spread, such as Flora pro.activ,
which is made from seed oils.
Experiment with
herbs and spices
instead and avoid salty
snacks, as these are usually
high in bad fats which can
raise cholesterol.
07
Fat swaps
F
Get healthy
diet
recipes, plus
tips at
and lifestyle
.com
floraproactiv
or heart health, it is important to
choose the right types of fat in your
diet. Experts recommend swapping
foods high in BAD FATS (saturated)
with foods high in GOOD FATS
(monounsaturated and particularly
polyunsaturated). This chart can help
you make heart healthy swaps.
Swap your BAD FATS for GOOD FATS
BAD FATS
Beef pie
Serving size: 200g
BAD FATS: 17g
GOOD FATS: 22g
Crisps
Serving size: 25g (small bag)
BAD FATS: 3.9g
GOOD FATS: 5.2g
Chicken Caesar salad
Serving size: 308g
BAD FATS: 15.2g
GOOD FATS: 29.6g
Roast beef
Serving size: 90g
BAD FATS: 4.7g
GOOD FATS: 5.6g
Chicken tikka masala
curry with pilau rice
Serving size: 260g + 180g (rice)
BAD FATS: 14g
GOOD FATS: 19.9g
Spaghetti bolognese
Serving size: 170g + 75g
(dry spaghetti)
BAD FATS: 7.2g
GOOD FATS: 11.4g
08
GOOD FATS
›
Lean cottage pie
Serving size: 321g
BAD FATS: 6.2g
GOOD FATS: 15.4g
›
Tortilla chips
Serving size: 28g (small bag)
BAD FATS: 2.9g
GOOD FATS: 14.2g
›
Chicken salad with
oil & vinegar
Serving size: 308g
BAD FATS: 3g
GOOD FATS: 14.1g
›
Roast chicken
Serving size: 100g
BAD FATS: 2.1g
GOOD FATS: 4.9g
›
Tandoori chicken &
wholegrain rice
Serving size: 260g + 180g (rice)
BAD FATS: 9.1g
GOOD FATS: 19.4g
›
Turkey meatballs
& spaghetti
Serving size: 170g + 75g
(dry spaghetti)
BAD FATS: 0.9g
GOOD FATS: 2.8g
BAD FATS
GOOD FATS
›
Grilled cod & potato wedges
Serving size: 120g + 200g (wedges)
BAD FATS: 1.9g
GOOD FATS: 8.9g
›
Vegetable & bean casserole
Serving size: 485g
BAD FATS: 2.1g
GOOD FATS: 4g
›
Flora pro.activ light
ham & salad sandwich
Serving size: 184g+10g (spread)
BAD FATS: 2.5g
GOOD FATS: 6.9g
›
Mini flapjack
Serving size: 30 g (two bites)
BAD FATS: 0.9g
GOOD FATS: 3.5g
›
Malt loaf with
Flora pro.activ buttery
Serving size: 35g (1slice) +
5g (spread)
BAD FATS: 0.6g
GOOD FATS: 2g
Milk chocolate
Serving size: 54g (1 snack bar)
BAD FATS: 9.9g
GOOD FATS: 5.9g
›
Milk chocolate coated peanuts
Serving size: 47g
BAD FATS: 6.3g
GOOD FATS: 11g
Blueberry muffin
Serving size: 85g (1 muffin)
BAD FATS: 10.2g
GOOD FATS: 5.6g
›
Porridge
Serving size: 210g (1 bowl)
BAD FATS: 0.4g
GOOD FATS: 0.6g
Cereal & full-fat milk
Serving size: 250g + 30g (milk)
BAD FATS: 6.3g
GOOD FATS: 3.1g
›
Cereal & Flora pro.activ milk
Serving size: 250g + 30g (milk)
BAD FATS: 0.4g
GOOD FATS: 0.6g
›
1 brown toast &
Flora pro.activ buttery
Serving size: 31g + 10g (spread)
BAD FATS: 1.1g
GOOD FATS: 3g
›
Boiled egg
Serving size: 50g (1 medium egg)
BAD FATS: 1.6g
GOOD FATS: 3g
Deep-fried cod & chips
Serving size: 180g + 200g (chips)
BAD FATS: 16.5g
GOOD FATS: 33.2g
Beef stew with dumplings
Serving size: 300g
BAD FATS: 9.6g
GOOD FATS: 9.9g
BLT sandwich
Serving size: 234g
BAD FATS: 11.5g
GOOD FATS: 32.2g
Plain digestive biscuits
Serving size: 30g (2 biscuits)
BAD FATS: 2.7g
GOOD FATS: 3.1g
Victoria sponge cake
Serving size: 60g
(1 slice)
BAD FATS: 8.0g
GOOD FATS: 4.7g
1 white toast & butter
Serving size: 27g + 10g (butter)
BAD FATS: 5.3g
GOOD FATS: 2.7g
Fried egg
Serving size: 50g (1 medium egg)
BAD FATS: 2.4g
GOOD FATS: 4.5g
09
Easy ways to
GET MOVING
T
ry to do 30 minutes of
moderate physical activity
a day. You can break it into
three 10-minute sessions
throughout the day if you like.
Start with what you can and
build your way up – you’ll be
surprised by how responsive
your body is!
REAL PEOPLE,
REAL RESULTS
Why not arrange a group dog walk
or Sunday afternoon bike ride like the
residents of Rutland did during their
21-day Flora pro.activ challenge?
Read more about Rutland’s success
at floraproactiv.com
10
Everyday exercise
Even everyday activities can be turned
into moderate exercise. Put in extra
energy to get your heart rate going by:
→ Walking
→ Gardening
→ Housework
→ Washing the car
Quick tricks to get active
The more active you are the better.
Here are four quick tips that really help:
1
Take the stairs instead of the
escalator
2
Get off the bus a stop early
and walk
3
Park the car further from where
you’re going
4
Try walking briskly instead
of strolling
5
Instead of commuting and
traffic jams, try cycling
6
Walk your dog. Your dog won’t
be the only one who benefits
You can find more tips on the at
floraproactiv.com
11
Click here to
receive 50p/50€
off your next
Flora pro.activ
purchase
THE FLORA
pro.activ RANGE
T
aking control of cholesterol may seem very challenging but
with the help of Flora pro.activ, it doesn’t have to be hard.
How does Flora pro.activ work?
Flora pro.activ is different to other
spreads as it contains plant sterols which
are clinically proven to actively lower
cholesterol.* Plant sterols help to actively
filter out cholesterol from the body
by partly blocking the absorption of
cholesterol in the gut. Cholesterol that
12
isn’t absorbed is then removed from the
body, resulting in a lowering of total and
LDL (bad) cholesterol levels.
Three portions of Flora pro.activ spread or
milk**, or just one mini drink, throughout
the day with meals, provide you with your
daily intake of plant sterols.
How much is a portion?
Flora pro.activ spreads
One portion is 10g (two teaspoons).
Three portions a day are all you need to
get the recommended amount of plant
sterols. Try it on a sandwich with mashed
potato or stirred into hot vegetables
after cooking.
Did you know?
You can start to
see results with
Flora pro.activ after
just 21 days*
Flora pro.activ mini drinks
One portion is one drink. With these,
you only need one portion a day with
your meal. These come in four flavours:
Original, Strawberry, Pomegranate &
Raspberry, and Mango & Cherry.
Try pouring it over a bowl of fruit or
drinking it with your lunch.
Flora pro.activ milk**
Reduce your cholesterol with
3 servings or 1 mini drink a day
Mix & match 3 servings or 1-a-day
One portion is 250ml (one glass). This
can be used in your cereal, tea or coffee.
You can try a combination of milk and
spreads, as long as you have three
portions a day.^
*Flora pro.activ contains plant sterols. Plant sterols have
been shown to lower blood cholesterol. High cholesterol
is a risk factor in the development of coronary heart
disease. Consuming 1.5–2.4g of plant sterols per day can
lower cholesterol by 7–10% in 2–3 weeks when consumed
as part of a healthy diet and lifestyle with sufficient fruit
and vegetables. As coronary heart disease has multiple
risk factors, you may need to improve more than one to
reduce your overall risk.
**Flora pro.activ milk is not available in ROI.
^
It is not recommended to consume more than 3g plant
sterols per day.
or
1 serving equals
10g
250ml
100ml
1 mini drink
2 teaspoons – enough to
spread on 2 slices of bread
1 glass with
a meal**
13
Working together
Dietary changes and statins
S
tatins are the most commonly prescribed medication for
high cholesterol. Statins work by inhibiting the production
of cholesterol in the body.
The lower the better
When it comes to LDL cholesterol, you
want to reduce your level as much as
possible for a healthy heart.
What you may not realise is that in
addition to taking statins, you could
also enjoy LDL cholesterol reductions by
moving to a healthier diet which includes
products that contain plant sterols.
Flora pro.activ and statins
Consuming foods containing plant
sterols, like Flora pro.activ, can also
help lower cholesterol.*
Foods with plant sterols may be
consumed in addition to statin
medication, because they work in a
14
different way to statins, by partly blocking
the absorption of cholesterol in the gut.
If you are taking cholesterol lowering
medication, talk to your doctor first to see
if you can include foods with added plant
sterols like Flora pro.activ in your diet.
*Flora pro.activ contains plant sterols. Plant sterols have
been shown to lower blood cholesterol. High cholesterol
is a risk factor in the development of coronary heart
disease. Consuming 1.5–2.4g of plant sterols per day
can lower cholesterol by 7–10% in 2–3 weeks when
consumed as part of a healthy diet and lifestyle with
sufficient fruit and vegetables. As coronary heart disease
has multiple risk factors, you may need to improve more
than one to reduce your overall risk.
dy
Use our han
diet sheet
overleaf to
y
help you sta
on track
21-DAY
CHALLENGE
Take the
I
f you’ve been following the tips in this booklet, you have made
positive changes towards a healthier diet and lifestyle.
Sticking to change can be hard but
keep at it. Don’t worry if you have the
occasional slip – it happens to us all,
and it’s no reason to give up your good
habits entirely.
Make sure you go back to your
healthcare professional to get your
cholesterol rechecked – and understand
what difference your hard work has
made to your cholesterol level.
We’ve put together a motivational email
programme which offers diet and exercise
advice and inspirational case studies that
will show you how to get your cholesterol
levels down and see results in just 21 days.*
Why not take the 21-day challenge to
lowering your cholesterol in just 3 weeks?
It helps if someone close to you is taking
the challenge as well. You can support and
motivate each other along the way.
To see how people like you have
lowered cholesterol with Flora pro.activ,
cholesterol lowering hints, tips, recipes
and to sign up for the 21-day challenge
visit floraproactiv.com
82
% of the Rutland community who
took the Flora pro.activ 21-day
challenge lowered their cholesterol.*
Sign up at floraproactiv.com – follow
the simple instructions and start your
21-day challenge today.
* 82% of 69 participants who completed
the challenge. Individual results may vary.
15
Diet sheet
Follow our tips below for a more balanced diet.
Why not attach it to your fridge for a handy reminder?
Food group
Best choice
Occasionally
Best avoided
Bread, cereals and potatoes
→ Base all meals and snacks on a
serving from this group
→ Wholegrain varieties of bread, pasta,
→ Mashed potatoes
rice, noodles, breakfast cereals, oats,
couscous, sweet potatoes, jacket
potatoes, yams
→ Croissants, waffles, fried potatoes,
roast potatoes, sugar-coated
breakfast cereals
Fruit and vegetables
→ At least 5 or more portions every day
→ A portion (80g) of fruit and
→ Fresh, frozen, dried or canned
(in natural juice) fruits and vegetables
→ Canned fruit in syrup (drain the
syrup), fruit juice
→ Vegetables fried in batter or in a
creamy sauce
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 of dried
fruit, 3 tablespoons of vegetables or
fresh fruit salad
Meat, fish and alternatives
→ Eat 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 2 times a week
incl. 1 portion (140g, the size of a
pack of playing cards) of oily fish
→ A portion = 1 egg
→ 30g (1.5 tablespoons)
of nuts/seeds daily
→ A portion (4 cooked tablespoons) of
cooked beans, peas or lentils daily
→ Extra lean pork, ham, lamb, minced
→ Lean bacon, reduced-fat sausages,
beef, chicken and turkey without
skin, veal
reduced-fat burgers, reduced-fat
meatballs
→ All fish: cod, plaice, sole, whiting,
→ Fatty cuts of meat: belly pork, lamb,
duck, goose
→ Streaky bacon, sausage rolls, pork
pies, pasties, chicken nuggets
(fresh, canned) tuna, shellfish. Oily fish:
(fresh, canned) mackerel, sardines,
pilchards, salmon, trout, herring
→ Fish in creamy, cheesy sauces
→ Fried fish in batter
→ Roasted nuts in oil and salt
→ Eggs
→ All nuts and seeds, especially
almonds, walnuts, linseed, pumpkin,
sesame, sunflower seeds
→ Chickpeas, lentils, sweetcorn, kidney
beans, lentils. Rinse if canned in
salt, sugar
→ Soya mince, beans, tofu
Milk, dairy and alternatives
→ 2–3 portions a day
→ A portion is a medium glass of milk
(200ml), a small pot of yogurt/light
fromage frais (150g), a matchbox of
medium-fat cheese (40g), a small
matchbox of high-fat cheese (20g),
2 small matchboxes of ‘light’ cheese
spread (80g) or a large pot of cottage
cheese (200g)
→ Skimmed milk (with plant sterols/
stanols), soya milk
→ Low fat, fat-free, ‘light’ fruit yogurts.
Yogurts and mini drinks (with plant
sterols/stanols)
→ Reduced fat, half-fat, cottage, curd
cheese, ‘extra light’ cheese spread
→ Semi-skimmed milk, reduced-fat
evaporated milk
→ Half-fat yogurt
→ Half-fat Cheddar, mozzarella, feta,
light cheese spread, quark
→ Full-fat milk, evaporated or
condensed milk
→ Clotted, double, whipping, soured,
single cream
→ Crème fraîche
→ Full-fat yogurt
→ Cream cheese, mascarpone, Brie,
Camembert, Stilton, Edam, Parmesan,
full-fat cheese spread
Oils and fats
→ Small 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
→ Unsaturated fat spreads, spreads
with plant sterols/stanols
→ Butter, lard, suet, dripping, ghee,
hard margarines
→ Liquid margarine
Drinks
→ Recommended daily amount of
water is 2 litres
→ Mineral water, coffee, tea
→ Sugary drinks, cola and pop
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*Flora pro.activ contains plant sterols. Plant sterols have been shown to lower blood cholesterol. High
cholesterol is a risk factor in the development of coronary heart disease. Consuming 1.5–2.4g of plant
sterols per day can lower cholesterol by 7–10% in 2–3 weeks when consumed as part of a healthy diet
and lifestyle with sufficient fruit and vegetables. As coronary heart disease has multiple risk factors, you
may need to improve more than one to reduce your overall risk.