flora pro.activ cholesterol lowering guide

Learn what you can do to help lower cholesterol* with easy hints and tips that fit into your everyday life!

*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.

Introduction

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.

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 is much simpler than you might think.

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.

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GUT

LIVER

BLOOD- STREAM

Cholesterol

What is cholesterol?Cholesterol 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.

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.

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.

Good Cholesterol

Bad Cholesterol

Levels of LDL and HDLThe government’s recommended levels:

Low-density lipoprotein (LDL)

For healthy adults: 3mmol/L or less

For those at high risk: 2mmol/L or less

What can cause high levels of cholesterol?A common cause is eating too much saturated fat, but there are several factors

that influence your blood cholesterol level:

→ A family history of high cholesterol → Insufficient exercise → Being overweight → Ethnicity → Getting older → Smoking

An ideal level for all: above 1mmol/L

A lower level of HDL can increase your risk of heart disease.

High-density lipoprotein (HDL)

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

Know your levelIt’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:

5mmol/L or less

for healthy adults

4mmol/L or less

for those at high risk

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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.

Cholesterol and

High 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.†

heart disease

† Reference: WHO Fact sheet N°317 Cardiovascular diseases (CVDs), September 2011

Find out how Flora pro.activ has helped people lower cholesterol in just 21 days.*

Read our success stories at floraproactiv.com

REAL PEOPLE, REAL RESULTS

GUT

LIVER

BLOOD- STREAM

Plant sterolCholesterol

Lowering cholesterolLowering 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 trans fats by replacing them with (good) monounsaturated and polyunsaturated fats like Flora pro.activ


→ To help increase your ‘good’ cholesterol, keep active and aim to do at least 30 minutes of movement every day

→ Incorporate foods with added plant sterols, such as Flora pro.activ, into your daily diet*

Flora pro.activ and plant sterols

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

absorption of cholesterol from the gut, which leads to significantly lower cholesterol levels in the blood.

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Eat no more than 6g of salt a day

Experiment with herbs and spices instead and avoid salty snacks, as these are usually high in bad fats which can raise cholesterol.

Choose low-fat dairy foodsSkimmed or semi-skimmed milk, low-fat yoghurt and reduced-fat cheese. Use low-fat yoghurt or fromage frais instead of cream.

Opt for fish and poultry

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 dietTry herring, mackerel, salmon or trout, once or twice a week.

Get plenty of fibre in your diet 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.

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, the more likely you are to be getting the right nutrients.

Use seed or nut oils and spreadsOils 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.

Snack on nuts and seeds Make up your own seed, nut and dried fruit mix for a healthy snack at your fingertips.

8 tips for a cholesterol lowering diet

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Fat swaps

Swap your BAD FATS for GOOD FATS

For 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.

Get healthy

recipes, plus diet

and lifestyle tips at

floraproactiv.com

BAD FATS GOOD FATS

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Beef pieServing size: 200gBAD FATS: 17g GOOD FATS: 22g

CrispsServing size: 25g (small bag)BAD FATS: 3.9g GOOD FATS: 5.2g

Tortilla chipsServing size: 28g (small bag)BAD FATS: 2.9g GOOD FATS: 14.2g

Roast beefServing size: 90gBAD FATS: 4.7g GOOD FATS: 5.6g

Roast chickenServing size: 100gBAD FATS: 2.1g GOOD FATS: 4.9g

Spaghetti bologneseServing size: 170g + 75g (dry spaghetti)

BAD FATS: 7.2g GOOD FATS: 11.4g

Turkey meatballs & spaghettiServing size: 170g + 75g (dry spaghetti)BAD FATS: 0.9g GOOD FATS: 2.8g

Chicken Caesar saladServing size: 308g


Chicken salad with oil & vinegarServing size: 308gBAD FATS: 3g GOOD FATS: 14.1g

Chicken tikka masala curry with pilau riceServing size: 260g + 180g (rice)BAD FATS: 14g GOOD FATS: 19.9g

Tandoori chicken & wholegrain riceServing size: 260g + 180g (rice)BAD FATS: 9.1g GOOD FATS: 19.4g

Lean cottage pieServing size: 321gBAD FATS: 6.2g GOOD FATS: 15.4g

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BAD FATS GOOD FATS

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BLT sandwichServing size: 234g


Plain digestive biscuitsServing size: 30g (2 biscuits)BAD FATS: 2.7g GOOD FATS: 3.1g

Milk chocolateServing size: 54g (1 snack bar)BAD FATS: 9.9g GOOD FATS: 5.9g

Cereal & full-fat milkServing size: 250g + 30g (milk)BAD FATS: 6.3g GOOD FATS: 3.1g

Deep-fried cod & chipsServing size: 180g + 200g (chips)BAD FATS: 16.5g GOOD FATS: 33.2g

1 white toast & butterServing size: 27g + 10g (butter)


Beef stew with dumplingsServing size: 300gBAD FATS: 9.6g GOOD FATS: 9.9g

Fried eggServing size: 50g (1 medium egg)BAD FATS: 2.4g GOOD FATS: 4.5g

Victoria sponge cakeServing size: 60g (1 slice)


Blueberry muffinServing size: 85g (1 muffin)BAD FATS: 10.2g GOOD FATS: 5.6g

Mini flapjackServing size: 30 g (two bites)BAD FATS: 0.9g GOOD FATS: 3.5g

Milk chocolate coated peanutsServing size: 47gBAD FATS: 6.3g GOOD FATS: 11g

Cereal & Flora pro.activ milkServing size: 250g + 30g (milk)BAD FATS: 0.4g GOOD FATS: 0.6g

Grilled cod & potato wedgesServing size: 120g + 200g (wedges)BAD FATS: 1.9g GOOD FATS: 8.9g

1 brown toast & Flora pro.activ butteryServing size: 31g + 10g (spread)BAD FATS: 1.1g GOOD FATS: 3g

Vegetable & bean casseroleServing size: 485gBAD FATS: 2.1g GOOD FATS: 4g

Boiled eggServing size: 50g (1 medium egg)BAD FATS: 1.6g GOOD FATS: 3g

Malt loaf with Flora pro.activ buttery Serving size: 35g (1slice) + 5g (spread)BAD FATS: 0.6g GOOD FATS: 2g

PorridgeServing size: 210g (1 bowl)BAD FATS: 0.4g GOOD FATS: 0.6g

Flora pro.activ light ham & salad sandwichServing size: 184g+10g (spread)BAD FATS: 2.5g GOOD FATS: 6.9g

GET MOVINGEasy ways to

Try 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

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Quick tricks to get active

The more active you are the better. Here are four quick tips that really help:

Take the stairs instead of the escalator

Get off the bus a stop early and walk

Park the car further from where you’re going

Try walking briskly instead of strolling

Instead of commuting and traffic jams, try cycling

Walk your dog. Your dog won’t be the only one who benefits

You can find more tips on the at floraproactiv.com

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

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Click here to

receive 50p/50€

off your next

Flora pro.activ

purchase

THE FLORA pro.activ RANGE

Taking 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

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.

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**Flora pro.activ milk is not available in ROI.^ It is not recommended to consume more than 3g plant sterols per day.

Reduce your cholesterol with 3 servings or 1 mini drink a day

or

orMix & match 3 servings 1-a-day

1 serving equals

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.

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**

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.^

How much is a portion? Did you know?

You can start to

see results with

Flora pro.activ after

just 21 days*

10g

2 teaspoons – enough to spread on 2 slices of bread

250ml

1 glass with a meal**

100ml1 mini drink

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Working together Dietary changes and statins

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

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.

Statins are the most commonly prescribed medication for high cholesterol. Statins work by inhibiting the production

of cholesterol in the body.

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

Use our handy

diet sheet

overleaf to

help you stay

on track

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

If you’ve been following the tips in this booklet, you have made positive changes towards a healthier diet and lifestyle.

Take theCHALLENGE

21-DAY

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.

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Diet sheetFollow our tips below for a more balanced diet. Why not attach it to your fridge for a handy reminder?

→ Base all meals and snacks on a serving from this group

→ Wholegrain varieties of bread, pasta, rice, noodles, breakfast cereals, oats, couscous, sweet potatoes, jacket potatoes, yams

→ Mashed potatoes → Croissants, waffles, fried potatoes, roast potatoes, sugar-coated breakfast cereals

Bread, cereals and potatoes

→ At least 5 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 of dried fruit, 3 tablespoons of vegetables or fresh fruit salad

→ 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

Fruit and vegetables

→ 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 beef, chicken and turkey without skin, veal

→ All fish: cod, plaice, sole, whiting, (fresh, canned) tuna, shellfish. Oily fish: (fresh, canned) mackerel, sardines, pilchards, salmon, trout, herring

→ 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

→ Lean bacon, reduced-fat sausages, reduced-fat burgers, reduced-fat meatballs

→ Fatty cuts of meat: belly pork, lamb, duck, goose

→ Streaky bacon, sausage rolls, pork pies, pasties, chicken nuggets

→ Fish in creamy, cheesy sauces

→ Fried fish in batter

→ Roasted nuts in oil and salt

Meat, fish 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

Milk, dairy and alternatives

→ 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

→ Liquid margarine

→ Butter, lard, suet, dripping, ghee, hard margarines

Oils and fats

→ Recommended daily amount of water is 2 litres

→ Mineral water, coffee, tea

Drinks

Best choiceFood group Occasionally Best avoided

→ Sugary drinks, cola and pop

*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.

Click here

to receive 50p/50€

off your next

Flora pro.activ

purchase

flora pro.activ cholesterol lowering guide

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