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Start
your
cholesterol
lowering
journey
today!
Cholesterol
Lowering
Guide
Learn what you
can do to help
lower cholesterol
with simple easy
hints and tips
that fit into your
everyday life!
Introduction
Cholesterol 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,
and keeping it at the recommended
level, 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.
To help on your cholesterol lowering
journey, we’ve created this booklet
to give you some top tips and to
help track the changes you are
making to your diet and lifestyle.
!
y
o
j
En
Making these simple changes
can be an effective, fulfilling and
enjoyable way of lowering your
cholesterol and improving your
health…now!
01
*A daily intake of 1.5–2.4g plant sterols 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 be nutritionally appropriate for children under 5 and
pregnant or breast feeding women, people already taking cholesterol lowering medicines should
consult their doctor first and pro.activ is intended exclusively for people who want to lower
their cholesterol.
02
Lowering
cholesterol
CLINICALL
PROVENY
What is cholesterol?
Flora pro.activ and
plant sterols
Eating too much saturated fat is a
common cause of high cholesterol,
although there are lots of other
factors that can affect blood
cholesterol levels.
Plant sterols in Flora pro.activ
products are clinically proven to
significantly lower cholesterol.
High cholesterol is a risk factor in
the development of coronary
heart disease.*
Cholesterol travels around the
bloodstream in special carriers:
LDL-(‘bad’)cholesterol
– takes
cholesterol from the liver to the
body tissues.
l
l
HDL-(‘good’)cholesterol – returns
cholesterol back to the liver where
it is eliminated.
How can I reduce cholesterol?
l
Reduce intake of (bad)
saturated and trans fats by
replacing them with (good)
monounsaturated and
polyunsaturated fats.
To help increase your ‘good’
cholesterol, keep active and
aim to do at least 30 minutes
of exercise every day.
Incorporate 3 portions of foods
with added plant sterols (such as
Flora pro.activ) into your daily diet.
l
Plant sterols naturally occur in
small quantities in vegetable oils,
nuts, seeds, grain products , fruit
and vegetables, but you would
150 s
apple
need to eat 150 apples, 210 carrots
or 425 tomatoes to get the same
amount of plant sterols as one
Flora pro.activ mini drink, or three
portions of Flora pro.activ spread.
A healthy diet is essential
when you want to lower your
cholesterol and the plant
sterols in Flora pro.activ can
help lower cholesterol.
210
carrots
425
tomatoes
l
03
*A daily intake of 1.5–2.4g plant sterols 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.
04
The
Flora pro.activ
LLY
A
C
I
N
range
I
L
C
N
PROVE
Taking control of cholesterol may
seem to be 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 actively remove cholesterol
from the body by partly blocking
the absorption of cholesterol in the
gut. Cholesterol that 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, provides you with your daily
intake of plant sterols.
How much is a portion?
Try the whole range to see what you
like best. They’re all used differently
so you can mix and match to suit
your diet*.
Flora pro.activ Spreads: one
portion is 10g (two teaspoons).
Three portions a day, eaten with
your meal, is all you need to get
the recommended amount of plant
sterols. Try it on a sandwich or
stirred into hot vegetables.
Reduce
cholesterol
with 3 servings
or 1 mini drink
a day
}
Flora pro.activ Milk: one portion
is 250ml (one glass). You can try
a combination of Milk and Spreads,
as long as you have three portions
a day.
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
three flavours: Original, Strawberry
and Pomegranate & Raspberry.
Try pouring it over a bowl of fruit
or drinking it with your lunch.
Mix & match 3 servings or 1-a-day
1 serving equals
or
10 g250 ml100 ml
2 slices of bread 1 glass 1 mini drink
*It is not recommended to consume more than 3g plant sterols per day
05
06
diat
e ris
k fa
ctor
s
High Cholesterol:
a key modifiable
risk factor for
developing
heart disease*
rme
Cardiovascular disease is the number one cause of death globally.
physical inactivity
l
smoking
l
harmful use of alcohol
rs
l
acto
unhealthy diet
isk f
l
inte
The most important risk factors of heart disease are:
l
raised blood glucose
avio
u
raised blood pressure
ral r
The effects of unhealthy diet and physical inactivity may lead to:
l
und
erly
ing
cau
ses
overweight and obesity
*A daily intake of 1.5–2.4g plant sterols 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.
07
unhealthy diet
physical inactivity
smoking
beh
raised blood lipids (including raised cholesterol)
l
l
High
blood
pressure
Being
overweight
or obese
population
ageing
urbanization
globalization
Poverty stress
Reference: WHO Fact sheet N°317 Cardiovascular diseases (CVDs), September 2011
http://www.who.int/mediacentre/factsheets/fs317/en/index.html
08
Food &
Shopping
Sometimes it feels like eating healthily is all about eating less. But actively
lowering cholesterol doesn’t have to be about cutting things out of your
diet. You may be surprised to know that enjoying your jacket potato or
bread with a generous topping of Flora pro.activ is healthier than not using
a spread at all. That’s because every time you eat Flora pro.activ it’s plant
sterols work inside the body to filter out the LDL-(bad)cholesterol.
Ten Tips for a cholesterol lowering diet
1.Know your fats – Saturated fats such as those found in butter, full
fat dairy and fatty meat should be limited because they can increase
your level of LDL-(bad)cholesterol. Replacing saturated fats with
polyunsaturated and monounsaturated fats help to maintain healthy
cholesterol levels. These good fats can be found in foods such as nuts,
seeds, avocado, soft spreads and oily fish.
2.Choose low fat dairy foods – skimmed or semi skimmed milk, low
fat yogurt and reduced fat cheese. Use low fat yogurt or fromage frais
instead of cream when cooking or making desserts.
3.Opt for fish and poultry over fatty meat products, which can be high
in unhealthy fats. Try substituting some meat with beans or lentils.
4.Include oily fish, such as herring, mackerel, salmon or trout, one or
two times a week.
5.Get plenty of fibre in your diet – swap white bread and pasta for
brown and wholegrain varieties. Oats, vegetables, fruits and pulses
such as beans and lentils are also sources of fibre.
09
6.Get your five-a-day – eat a mix of fruit and vegetables to get the
vitamins, minerals and fibre you need. The more colourful your meals
are, the more likely you are to be getting the nutrients you need.
7.Include plant sterols – these are found at low levels in everyday
foods like fruits, vegetables, nuts, seeds and cereals. But to get a
significant cholesterol lowering effect, you can include foods with
added plant sterols like Flora pro.activ as part of your daily diet.
8.Try to use seed or nut oils instead of butter – 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 these fats.
9.Snack on nuts and seeds instead of cakes and biscuits. Why not
make up your own mix of seeds, nuts and dried fruit for healthy
snacking at your fingertips?
10.Eat no more than five grams of salt a day. Experiment with herbs
and spices instead and avoid salty snacks like crisps, which are also
usually high in bad fats which can raise cholesterol.
10
Dietary changes
and statins,
working together
Everyday exercise
Try to do 30 minutes of moderate
exercise 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!
Even everyday activities can
be turned into moderate
exercise. Put in extra energy
to get your heart-rate going:
Walking
l Gardening
l House work
l Washing the car
l
The more active you are the
better. Quick tricks that
really help:
Take the stairs instead of the escalator
l Get off the bus a stop early and walk
l
Park the car further from where
you’re going
l Walk briskly instead of strolling
l
There are also simple changes
you can make to your lifestyle:
Avoid smoking
l Maintain a healthy weight
l
Limit alcohol consumption
l Learn to control stress and relax
l
Statins and Cholesterol
Statins are the most commonly
prescribed medication for high
cholesterol. Statins work by
inhibiting the production
of cholesterol.
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 you
can enjoy further LDL-cholesterol
reductions on top of statins by
moving to a healthier diet and by
including products which contain
plant sterols into your diet.
In fact, combining your statins with a
move to a healthy diet and lifestyle
(and foods with added plant sterols)
can lower LDL-cholesterol by up to
40% as opposed to 25% average for
statins alone.
Flora pro.activ and statins –
working together
If you are taking cholesterol lowering
medication talk to your doctor first
11
Cholesterol-lowering effect of phytosterols
is additive to healthy diet & statins
0
LDL-cholesterol reduction, %
Exercise
and lifestyle
-10
healthy diet*
healthy diet*
healthy diet*
foods
with added
phytosterols**
Statins
-20
-30
plant sterolenriched
foods**
-40
*low in saturated fat and cholesterol
**2-3 g/day of plant sterols in the form of enriched foods
Chen et al, Lipids 2009; Cleghorn et al, EJCN 2003, Jones et al, AJCN 1999;
Katan et al, Mayo Clin Proc 2003; Edwards & Moore, BMC Family Practice 2003
to see if you can include foods
with added plant sterols like
Flora pro.activ in your diet.
Plant sterols provide additional
cholesterol lowering benefits on top
of cholesterol lowering medication
– because they work in a different
way, actively removing cholesterol
from the body by partly blocking the
absorption of cholesterol in the gut.
Combining medication with foods
with added plant sterols as part of
a healthy diet can help to maximise
cholesterol lowering.
12
Track your
Progress
Now help
keep it low
My Cholesterol Levels
My Results
Target
Dates
Total Cholesterol
Less than 5.0 mmol/l
LDL-Cholesterol
Less than 3.0 mmol/l
Top Tip!
Using the advice in this booklet
Keep your goals realistic and look for
and guidance from your health care
professional, set some specific goals on small changes you can incorporate into
the changes you will make to your diet your everyday life – setting goals which
are too stretching can make them
& lifestyle to help lower cholesterol.
difficult to stick to, so strike a balance.
If you’ve been following the tips in
this booklet you have made positive
changes towards a healthier diet
and lifestyle.
your cholesterol rechecked – and
understand what difference your
hard work has made to your
cholesterol level.
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.
Have a conversation about the
changes you’ve made and agree
how you can stick to these long term.
My goals
Exercise (eg, swimming or a brisk walk)
Eat less of (eg, saturated fat)
Eat more of (eg, have oily fish twice a week and get my 5 a day of fruit and vegetables)
Make sure you go back to your
health care professional to get
For cholesterol lowering hints, tips and recipes and to see how
hundreds of people like you have lowered cholesterol with
Flora pro.activ, visit www.floraproactiv.co.uk
13
My key food swaps (eg, use Flora pro.activ spread instead of butter and switch from cheese
to chicken salad sandwiches at lunchtime)
14
Diet Sheet
and Recipes
Diet Sheet
Advice to move
to a balanced diet
Food Group
Bread, cereals and potatoes
Base all meals (and snacks) on a serving from this group
Fruits and Vegetables
At least five or more portions every day.
Best choice
Occasionally
Best avoided
Wholegrain varieties of bread, pasta, rice, noodles, breakfast
cereals, oats. Couscous, (sweet) potatoes, yam.
Mashed potatoes.
Croissants, waffles, fried potatoes, roast potatoes, sugar coated
breakfast cereals.
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 creamy sauce.
(Extra) lean pork, ham, lamb, (minced) beef, chicken and turkey
(without skin), veal.
Lean bacon, reduced fat sausages, burgers, meatballs.
Fatty cuts of meat, belly pork, lamb, duck, goose.
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 & 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 (140 g, the
size of a pack of playing cards) of oily fish.
A portion = 1 egg.
30 g (1.5 tablespoons) of nuts/ seeds daily.
A portion (4 cooked tablespoons) of cooked beans, peas or
lentils daily.
Streaky bacon, sausage (rolls), (pork) pies, pasties, chicken nuggets.
All fish: cod, plaice, sole, whiting, (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.
3 eggs per week.
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.
Milk/dairy foods & alternatives
Skimmed milk (with plant sterols/stanols), soya milk.
Semi-skimmed milk, reduced fat evaporated milk.
Full fat milk, evaporated or condensed milk.
2-3 portions a day.
Low fat, fat-free, ‘light’ fruit yogurts. Yogurts and mini drink
(with plant sterols/stanols).
Half-fat yogurt.
Clotted, double, whipping, soured, single cream.
Half-fat cheddar, mozzarella, feta, light’ cheese spread, quark.
Creme fraiche.
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).
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.
Water
19
Reduced fat, half-fat, cottage, curd cheese, ‘extra light’
cheese spread.
Full fat yogurt.
Unsaturated fat spreads, spreads with plant sterol/stanols.
Liquid margarine.
Butter, lard, suet, dripping, ghee, hard margarines.
Cream cheese, mascarpone, brie, camembert, stilton, edam,
parmesan, full fat cheese spread.
(mineral) water, coffee, tea
20
Ingredients
• 200g wholewheat penne pasta
• 1 aubergine (about 200g)
• 1 red pepper
• 1 small courgette (about 150g)
• ½ tbsp olive oil
• 1 tbsp pine nuts
• 2 sundried tomatoes (soaked in water)
• 1 bunch fresh basil (about 30g)
• 1 small bunch fresh parsley (about 15g)
• 4 tsp Flora pro.activ Buttery or Light
Extra: Hand blender
Method
Tip
Italian Roasted Vegetable
& Fresh Pesto Pasta
e
Instead of pin
of
nuts, add 50 g
finely chopped
n
cooked chicke
to the pesto.
1. Preheat the oven to 200°C.
2. Cook the pasta according to the packet instructions, without salt. Drain.
3. Cut the aubergine and pepper into 10 pieces each and the courgette into
6 pieces.
4. Brush the vegetables lightly with the olive oil and place them into a
baking dish. Roast them for 25-30 minutes until done. Turn twice during
roasting. Sprinkle with black pepper.
5. Meanwhile, toast the pine nuts in a dry frying pan until golden brown.
Leave to cool.
Nutritional Information per portion + %* (using Flora pro.activ Buttery)
Fat
of which
saturates
Carbohydrates
2199kj /527kcal
14.4g
2.3g
83.5g
8.9g
18.7g
0.2g
6. Put a few basil leaves to one side. Place the sundried tomatoes,
remaining herbs, toasted pine nuts and the Flora pro.activ into a bowl
and whizz with the blender. Season with black pepper. Stir in a large
spoonful of cold water.
26%
21%
12%
32%
10%
37%
3%
7. Add the pesto and roasted vegetables to the pasta and toss well to coat.
Energy
of which Protein
sugars
Salt
8. Divide the pasta over 2 plates, garnish with the reserved basil leaves and
serve immediately.
*Reference intake of an average adult (8400 kJ/2000 kcal)
21
22
Ingredients
• 3 fresh dill sprigs
• 3 fresh parsley sprigs
• 3 fresh chive sprigs
• 1 tsp French mustard
• 4 tsp Flora pro.activ Buttery or Light
• 2 thick salmon fillets (150g each), skin on
Extra: Greased shallow oven dish with lid or tinfoil to cover the dish
Method
1. Preheat the oven to 200°C.
2. Finely chop the dill, parsley and chives. Place them in a bowl, add the
mustard and Flora pro.activ and mash with a fork. Season with black
pepper.
Tip
d
Add the grate
on
rind of ¼ lem
.
to the dill glaze
Oven Baked Salmon
with a Dill Glaze
3. Place the salmon, skin down, into the oven dish. Squeeze over the lemon.
Cover the dish and bake in the preheated oven for about 10 minutes
(thicker pieces of salmon may take a few minutes longer).
4. Remove the dish from the oven. Spread the dill glaze over the salmon.
Cover and leave for 2 minutes.
5. Serve the glazed salmon on 2 plates immediately.
Nutritional Information per portion + %* (using Flora pro.activ Buttery)
Energy
Fat
of which
saturates
Carbohydrates
of which Protein
sugars
Salt
1553kj /372kcal
26.4g
5.8
0.2g
0.1g
30.9g
0.4g
19%
38%
29%
<1%
<1%
62%
7%
*Reference intake of an average adult (8400 kJ/2000 kcal)
23
24
Ingredients
• 3 ripe tomatoes
• 1 small red onion
• 1 garlic clove
• 6 fresh coriander sprigs
• 1½ lime
• 200g kidney beans (tinned)
• 100g corn kernels (tinned)
• chilli powder
• 1 tsp hot pepper sauce (optional)
• 150g skinless boneless chicken breast (or minced chicken)
• 4 tsp Flora pro.activ Buttery or Light
• 6 taco shells
Method
Tip
Chicken Tacos with Tomato
Salsa & a bean salad
min
Toast 1 tsp cu
utes
in
seeds for 2 m
pan
g
n
in a dry fr yi
th
and add to e
lime mix ture.
Nutritional Information per portion + %* (using Flora pro.activ Buttery)
Energy
Fat
of which
saturates
Carbohydrates
2258kj /542kcal
18.4g
4.6g
52.0g
7.7g
30.2g
1.3g
27%
26%
23%
20%
15%
60%
22%
*Reference intake of an average adult (8400 kJ/2000 kcal)
25
of which Protein
sugars
Salt
1. Preheat the oven to 125°C.
2. Chop the tomatoes into very small pieces. Peel and finely chop the onion
and garlic. Roughly chop the coriander.
3. Grate the lime rind. Halve the lime. Squeeze 1 lime half and cut the
remaining half into 2 wedges.
4. Rinse and drain the beans and corn.
5. Mix for the bean salad the beans, corn, two-thirds of the chopped tomato,
half the onion, half the coriander and half the lime juice and a pinch of chilli
powder together. Add the hot pepper sauce (if using). Place in the fridge and
leave for the flavours to mingle.
6. Mix for the salsa the remaining tomato and onion with half the garlic,
half the remaining coriander, 2 tsp lime juice and a pinch of ground chilli.
7. Finely chop the chicken - you want it to resemble minced meat. Mix with
½ tsp chilli powder and the remaining garlic. Place the taco shells in the
preheated oven according to the packet instructions.
8. Mix the Flora pro.activ, lime rind, a few drops of lime juice and ½ tbsp
coriander together in a small bowl.
9. Stir-fry the chicken in a dry, non-stick wok for 5-6 minutes. Turn off the heat,
stir in the lime mixture and leave for 1 minute. Adjust the seasoning.
10. Fill the warm taco shells with chicken and tomato salsa. Sprinkle with
the remaining coriander. Serve them with the lime wedges on 2 plates.
Eat the tacos with the bean salad.
26
Ingredients
• 150g skinless roast chicken breast
• 20 cherry tomatoes
• 10 fresh chive sprigs
• 1 tsp minced horseradish
• 4 tsp Flora pro.activ Buttery or Light
• 2 multi-grain tortillas
• 60g lettuce leaves
• 50g mixed sprouts
Method
1. Finely shred the chicken.
Tip
l
T his w rap w il
h
it
w
ly
taste love
ry
le
ce
chopped
of
leaves instead
l.
el
w
chives as
Roast Chicken, Tomato
& Horseradish Wrap
2. Quarter the cherry tomatoes. Finely chop the chives. Place in a small
bowl with the horseradish and Flora pro.activ and mash together with
a fork. Add the chicken and black pepper to taste.
3. Spread the chicken and horseradish mixture evenly over the wraps.
Top with lettuce leaves, tomatoes and mixed sprouts. Fold the wraps
around the filling. Place on 2 plates and cut in halves.
Nutritional Information per portion + %* (using Flora pro.activ Buttery)
Energy
2387kj /569kcal
28%
Fat
of which
saturates
Carbohydrates
of which Protein
sugars
Salt
21.9g
6.5g
61.2g
8.2g
28.2g
1.7g
?%
32%
24%
9%
56%
30%
*Reference intake of an average adult (8400 kJ/2000 kcal)
27
28
Ingredients
• 2 slices (about 35g each) smoked salmon
• 4 tsp Flora pro.activ Buttery or Light
• 4 eggs
• 400g fresh spinach
• 500g new potatoes, peeled
• ½ tbsp olive oil
Extra: Double boiler or a bowl over a pan with boiling water
Method
1. Cut 1 slice of salmon into small pieces. Place into a small bowl and mix
with the Flora pro.activ and black pepper to taste. Halve the other slice of
salmon.
2. Peel the potatoes and cook them for about 10 minutes in boiling water
until they are done.
Tip
Scrambled Eggs with
Spinach & Smoked Salmon
so
T his dish is al
e
nice when mad
w ith rocket
d
(arug ula) instea
of spinach.
3. Meanwhile, heat a large saucepan with a heavy bottom and pour in
the oil. Beat the eggs, season with black pepper and pour them into
the saucepan.
4. Cook over a low heat, stirring all the time, until almost set. Add 1/4 of
the spinach and keep stirring until it has wilted. Remove the pan from
the heat, stir in the salmon mixture and adjust the seasoning. Set aside
and keep warm.
5. Quickly stir-fry the remaining spinach in a frying pan until wilted.
Nutritional Information per portion + %* (using Flora pro.activ Buttery)
Energy
Fat
of which
saturates
Carbohydrates
of which Protein
sugars
Salt
2141kj /512kcal
20.3g
5.0g
49.1g
3.3g
27.5g
1.5g
26%
29%
25%
19%
4%
55%
25%
6. Place the halved salmon slices on 2 plates, spoon the scrambled eggs
on top and serve immediately. Serve with the boiled potatoes and extra
spinach on the side.
*Reference intake of an average adult (8400 kJ/2000 kcal)
29
30
Ingredients
• 1 garlic clove
• ½ tbsp olive oil
• 6 slices multigrain baguette
• 1 tbsp pine nuts
• 4 tsp Flora pro.activ Buttery or Light
• 3 artichokes hearts (tinned)
• 1-2 tsp (fresh) lemon juice
• 25g rocket (arugula)
Extra: Hand blender
Method
1. Preheat the oven to 175°C.
2. Peel and crush the garlic. Mix with the oil and pinch of black pepper.
3. Lightly spread the slices of bread on both sides with the garlic mixture.
Place them on a baking sheet and bake for about 10-15 minutes in the
oven until light brown. Use the crostini preferably when still hot.
Multigrain Crostini with
Artichoke Spread & Rocket
4. Meanwhile, toast the pine nuts in a dry frying pan until golden brown.
Leave to cool.
5. Using the hand blender, whizz the Flora pro.activ, artichoke hearts
and pine nuts into a coarse spread. Add lemon juice and black pepper
to taste.
6. Divide the artichoke spread over the crostini, place them on 2 small
plates and sprinkle with the rocket.
Nutritional Information per portion + %* (using Flora pro.activ Buttery)
Energy
Fat
of which
saturates
Carbohydrates
of which Protein
sugars
Salt
869kj /209kcal
13.6g
2.2g
12.9g
2.7g
5.6g
0.4g
10%
19%
11%
5%
3%
11%
7%
*Reference intake of an average adult (8400 kJ/2000 kcal). A daily intake of 1.5-2.4g plant sterols 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.
31
32
Ingredients
• 400g broccoli
• 100g fresh salmon fillets
• 100g fresh cod fillets
• 300g fresh mussels, shell on
• 2 tsp lemon juice
• 1 tbsp pine nuts
• 1 bunch fresh basil (about 40g)
• 4 tsp Flora pro.activ Buttery or Light
Extra: Hand blender, tinfoil
Method
1. Preheat the oven to 200°C or light the barbeque.
2. Cut the broccoli into florets and cook for 3 minutes in boiling water.
Drain well.
3. Meanwhile, halve the salmon and cod fillets.
Mixed Fish Parcels with
Broccoli & Basil Topping
4. Tear off 2 large pieces of tinfoil. Divide the broccoli, fish and mussels
over the sheets; place in the middle. Drizzle with ½ tsp lemon juice each.
Fold the foil over the filling and scrunch the sides together tightly
to seal.
5. Toast the pine nuts in a dry frying pan until golden brown. Leave to cool.
6. Put a few basil leaves to one side. Using the hand blender, whizz together
the Flora pro.activ, basil, toasted pine nuts and the remaining 1 tsp
lemon juice. Season with black pepper.
Nutritional Information per portion + %* (using Flora pro.activ Buttery)
Energy
Fat
of which
saturates
Carbohydrates
of which Protein
sugars
Salt
1790kj /429kcal
20.1g
3.8g
14.6g
3.8g
43.8g
1.5g
21%
29%
19%
6%
4%
88%
25%
7. Cook the mixed fish parcels for 15-20 minutes in the oven or on the
barbeque. Place them on 2 plates. Carefully open the foil and spoon
some basil topping on the broccoli and fish. Close the foil back up again
and leave for 30 seconds. Serve immediately.
Serve with baby potatoes.
*Reference intake of an average adult (8400 kJ/2000 kcal). A daily intake of 1.5-2.4g plant sterols 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.
33
34
Ingredients
• 200g wholewheat spaghetti
• 50g shelled walnuts
• 6 spring onions
• 300g cherry tomatoes
• 1 garlic clove
• 1 tsp olive oil
• 50g rocket
• 4 tsp Flora pro.activ Buttery or Light
• 2 tbsp grated Parmesan cheese
Method
1. Cook the spaghetti according to the packet instructions, without salt.
Drain.
Tip
Spaghetti with Rocket,
Walnuts & Cherry Tomatoes
so
T his dish is al
e
very nice mad
w ith brow n
rice instead of
spaghet ti.
2. Roughly chop the walnuts. Halve the cherry tomatoes. Finely slice the
spring onions. Peel and chop the garlic.
3. Heat the oil in a frying pan. Sauté the tomatoes for 2 minutes. Add
the spring onions and garlic and cook for 1 minute. Add the walnuts,
spaghetti, half the rocket and black pepper to taste. Mix well and heat
for 1 minute. Take the pan off the heat, stir in the Flora pro.activ, cover
and leave for 1 minute. Adjust the seasoning.
4. Divide the spaghetti over 2 plates or bowls and sprinkle the rest of the
rocket and the Parmesan cheese over it. Serve immediately.
Nutritional Information per portion + %* (using Flora pro.activ Buttery)
Energy
Fat
of which
saturates
Carbohydrates
of which Protein
sugars
Salt
2746kj /657kcal
28.0g
4.4g
84.2g
6.2g
23.3g
0.4g
33%
40%
22%
32%
7%
47%
7%
*Reference intake of an average adult (8400 kJ/2000 kcal). A daily intake of 1.5-2.4g plant sterols 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.
35
36
3 week
challenge
3
Know your fats.
week
cholesterol
lowering
challenge
Week
1
Follow this plan to help lower
cholesterol within 3 weeks.
Flora pro.activ is clinically proven to
actively lower cholesterol by up to 7-10%
as part of a healthy diet and lifestyle by
eating 3 portions a day.*
Read on for more tips and advice to help
you on your cholesterol lowering journey.
Try swapping your regular spread
for Flora pro.activ Buttery.
With a rich buttery taste and creamy texture,
you’ll be surprised at how tasty cholesterol
lowering can be. As well as using on sandwiches
or toast, why not melt some on your vegetables
or jacket potato with your evening meal?
Saturated fats such as
those found in butter,
full fat dairy and fatty
meat should be limited
because too much of
them can increase
bad cholesterol. So
replace saturated fats
with good fats such as
mono-unsaturated and
polyunsaturated fats.
These can be found
in foods such as nuts,
seeds, avocados, soft
spreads and oily fish.
Opt for fish and poultry over
fatty meat products.
Replace fatty meat and meat products with
beans, legumes, lentils, fish, poultry or lean
meat. Try substituting some meat with beans
or lentils.
Snack on nuts
and seeds
instead of cakes
and biscuits.
Why not make up your
own mix of seeds,
nuts and dried fruit for
healthy snacking at your
fingertips?
Spread Flora pro.activ
spread on a sandwich.
Try to use seed or nut oils
instead of butter.
One portion is 10g (two
teaspoons). Three portions a day,
eaten with your meal, is all you
need to get the recommended
amount of plant sterols. Try it on
a sandwich or stirred into
hot vegetables.
Oils from seeds and nuts are rich in
unsaturated fats. Switch from butter
to a good quality soft spread based on
vegetable oils, such as Flora pro.activ,
which is made from these fats.
Get moving.
- Get off the bus a stop
early and walk
- Park the car further from
where you’re going
- Walk briskly instead of
strolling
Take the stairs
instead of the
escalator.
It may be tougher at
first but it’s an excellent
way of getting regular
exercise without having
to plan.
Take a 30 min brisk walk.
Find time in the day whether it’s winter
or summer, sunny or raining. Just dress
appropriately. It’ll be easier to make the
time once you get into the habit. Most of all
enjoy it.
Even everyday
activities can
be turned into
moderate
exercise.
Think of walking, gardening,
house work, washing the car.
*A daily intake of 1.5-2.4g plant sterols 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.
39
40
Week
2
Try using Flora pro.activ
milk in cereal as 1 of
you 3 portions a day or
simply enjoy one tasty
Flora pro.activ mini drink
with breakfast, a great
way to start the day.
Include plant sterols in your diet.
Plant sterols are found at low levels in everyday foods
like vegetable oils, nuts, seeds, grain products, fruit
and vegetables. But to get a significant cholesterol
lowering effect, include foods with added plant sterols
like Flora pro.activ* in your diet.
Simple changes
you can make to
your lifestyle.
• Avoid smoking
• Maintain a
healthy weight
• If you drink alcohol,
do it in moderation
• Learn to control
stress and relax
Get plenty of
fibre in your diet.
Swap white bread and
pasta for brown and
wholegrain varieties.
Oats, vegetables, fruits
and pulses such as
beans and lentils are
also sources of fibre.
Eat no more
than 6 grams of
salt a day.
Experiment with herbs
and spices instead
and avoid salty snacks
like chips.
41
Get your
five-a-day.
Choose low fat dairy foods.
Skimmed or semi skimmed milk, low fat
yogurt and reduced fat cheese. Use low fat
yoghurt or fromage frais instead of cream
when cooking or making desserts.
Eat a variety of fruit
and vegetables to get
the vitamins, minerals
and fibre you need. The
more colourful your
meals are, the more
likely you are to be
getting the nutrients
you need.
Exercise Everyday.
Try to do 30 minutes of moderate
exercise 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!
*A daily intake of 1.5-2.4g plant sterols 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.
42
Week
3
Go
for it!
Be creative with
pro.activ spread
Why don’t you try
topping your jacket
potato or vegetables with
pro.activ to help get your
3 servings a day.
Enjoy healthy eating.
A diet based on many different foods is both more
interesting and more enjoyable. Sitting down to a meal
and sharing it with family and friends makes eating
pleasurable and often allows a more healthy and varied
diet. Try to avoid situations where food is eaten on the
run and viewed merely as necessary fuel.
43
Healthy eating
doesn’t have to
be boring!
Look on the internet or
in magazines for new
healthy recipe ideas,
printing or tearing out
ones that catch your eye.
Get cycling again.
Go swimming.
Choose a safe route. It’s
surprising how much is
within striking distance
on a bike. Soon you might
even be cycling to work.
Swimming is a brilliant
aerobic non-impact
exercise. Why not try
and get out at lunchtime
or if not after work.
Try to manage
your stress level.
You have managed to
lower cholesterol.
Some stress if good and
a natural part of life but
too much stress is bad
for your heart. Look after
yourself by recognizing
the triggers of your
stress and by finding
ways to relax in these
situations.
Try to stick to your new routine of healthy diet and
lifestyle and 3 portions of Flora pro.activ daily.
Take time
to relax.
Try to reduce your stress
levels. Take a brisk walk,
go cycling, go to yoga or
meditation classes.
44
Heart health
facts
Fact 1
Heart disease is the leading
cause of death globally.
Many people think that heart
disease occurs more in men than
in women. The reality is that heart
disease occurs equally in men
and women.There are many risk
factors of heart disease and it’s
important to take care of all of them.
Making small changes to your diet
and lifestyle can already have a
significant impact.
47
What can I do to take care
of the risk factors?
Eat a healthy diet
l Reduce intake of saturated fat
and trans fat by replacing them
with monounsaturated and
polyunsaturated fats
l Avoid smoking
l Take regular exercise
l Cut back on salt
l Maintain a healthy weight
l Manage stress levels
l Limit alcohol consumption
l
48
Fact 2
High cholesterol levels alone
are estimated to cause 1/3
of the world’s coronary
heart disease.
High LDL – cholesterol is widely
accepted to be a key modifiable
risk factor in the development of
heart disease.
Making small changes to your diet
and lifestyle can have a significant
impact on your cholesterol levels.
Simple things like following a
healthy diet, doing regular exercise,
and drinking less alcohol can help to
maintain overall wellbeing.
How can I lower my cholesterol
levels via dietary changes?
educe intake of saturated fat
R
and trans fat by replacing them
with monounsaturated and
polyunsaturated fats
l Eat plenty of fruits and vegetables
l Include foods with added plant
sterols, like Flora pro.activ*,
in your daily diet
l Maintain a healthy weight
l
*A daily intake of 1.5-2.4g plant sterols 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.
49
50
Fact 3
Being overweight is
considered an important
risk factor of heart disease.
Being overweight is a modifiable
risk factor for heart disease. Making
dietary changes and taking regular
exercise can help to control weight.
How can I control my weight?
E at a healthy, balanced diet with
plenty of fruits and vegetables.
l Keep active and aim to do at least
30 minutes of exercise every day–
whether it’s three ten-minute
sessions or one half-hour burst.
l
51
Why not…?
Take the stairs
l Park the car further away from
your destination
l Get off the bus a stop earlier
l Go for a brisk walk before breakfast
l Cycle on an exercise bike while
watching TV
l Get stuck into some
vigorous gardening
l Use a pedometer and try to take
more steps each day
l Dance around to a CD or tape
l Have a swim during your
lunch hour
l Record your activity and try to
do a little more each day
l
52