Flora ProActiv Cholesterol Lowering Challenge by the Concept Stadium

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day cholesterol lowering challenge

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Go for it. Enjoy healthy eating.

Be active everyday.

A varied diet is more interesting and enjoyable. Taking the time to enjoy a meal with family and friends allows for a healthier and more varied diet. It also helps us to avoid eating on the go, and treating food as just fuel.

Try to do 30 mins of moderate exercise a day. Start with what you can and build your way up - you’ll be surprised by how responsive your body is!

Follow this plan to lower your cholesterol within 21 days.

Know your fats.

Saturated fats such as those found in butter, cream and fatty meat, should be limited as they can increase your level of bad cholesterols. Swapping to polyunsaturated and monounsaturated (unsaturated) fats, which can be found in foods such as nuts, seeds, avocado, seed oil spreads and oily fish, is a great benefit.

Spread it onto savoury muffins and scones.

Swap white bread and pasta for brown and wholegrain varieties. Oats, vegetables, fruits and pulses such as beans and lentils are a great source of fibre.

Choose a safe route. It’s surprising how much is within striking distance when riding a bike. Soon you might even be cycling to work.

Plant sterols are found at low levels in everyday foods like vegetable oils, nuts, seeds, grains, fruits and vegetables. But to get a significant cholesterollowering effect you need to get foods enriched with plant sterols like Flora ProActiv.

Get cycling.

Some stress is good and a natural part of life, but too much stress is bad for your heart. Look after yourself by recognising the triggers of your stress and by finding ways to relax.

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 ProActiv.

Include plant sterols in your diet.

The more active you are the better.

Healthy eating doesn’t have to be boring! Look online or in magazines for new healthy recipe ideas.

Try it for breakfast in the mornings or on your porridge for extra flavour.

Flora ProActiv Skimmed Milk*, low fat yoghurt and reduced fat cheese. Try low fat yoghurt instead of cream in your cooking.

Walking, gardening, housework and washing the car.

Turn everyday activities into exercise.

Use 10g a day for your recommended amount of plant sterols, which help to reduce cholesterol. So, try it on a sandwich or stir into hot vegetables with your meal.

Congratulations,you did it. Now keep it low!

You’ve lowered your cholesterol. Flora ProActiv contains plant sterols which help maintain normal blood cholesterol levels. Keep up your healthy diet and lifestyle, getting three portions of Flora ProActiv spread/milk a day or one Flora ProActiv Mini Drink.

Opt for fish and poultry over fatty meat products.

Replace fatty meat and meat products with beans, legumes, lentils, fish, and poultry or lean meat.

Try to reduce your stress levels. Take a brisk walk, go cycling, try yoga or meditation classes.

Swimming is a brilliant aerobic non-impact exercise. Why not try and get out for a swim at lunchtime or after work.

Take time to relax.

Go swimming.

Eat a variety of fruit and vegetables to get the vitamins, minerals and fibre you need. A colourful plate is a nutritious plate.

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Experiment with herbs and spices instead and avoid salty snacks like crisps.

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Get your five-a-day.

Spread Flora ProActiv on a sandwich.

Eat no more than 6g of salt a day.

Drink one Flora ProActiv Mini Drink a day.

Choose low fat dairy foods.

• Avoid smoking. • Maintain a healthy weight and shape. • If you drink alcohol, do so in moderation.

Manage your stress levels.

Try seed or nut oils instead of butter.

Simple lifestyle changes.

Plenty of fibre.

Find half an hour in your day come rain or shine. The more you do it, the easier it’ll get.

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• Get off the bus a stop early and walk. • Pick up your walking pace. • The little things can go a long way.

Take a brisk walk.

Great on sandwiches or toast, mixed in your vegetables or on top of a jacket potato. Lowering your cholesterol has never been so tasty!

Be creative with Flora ProActiv spread.

Try swapping your regular spread for Flora ProActiv.

Flora ProActiv contains plant sterols. A daily intake of 1.5–2.4g sterols can lower cholesterol by 7–10% in 2–3 weeks as part of a healthy diet and lifestyle, including plenty of fruit and vegetables. High cholesterol is a risk factor in the development of coronary heart disease. As coronary heart disease has many risk factors, more than one risk factor may need to be improved to reduce overall risk. Individual results may vary.

Snack on nuts and seeds instead of cakes and biscuits. Try making your own mix of seeds, nuts and dried fruit for healthy snacks.

Take the stairs instead of the escalator. It may be tough at first but it’s a great way of getting regular exercise without having to plan.

Congratulations! You’re on track to lowering your cholesterol.

Keep your goals realistic and look for small changes you can make in your everyday life.

Now that you’ve lowered your cholesterol you need to maintain it. Stay active, enjoy a healthy diet including plant sterols, and get plenty of exercise. For more tips and advice on how to keep your cholesterol low, visit our website floraproactiv.co.uk *Flora ProActiv Skimmed Milk not available in Ireland.

Mushroom & Parmesan Filo Tarts Servings: 6 Preparation time: 20mins Cooking time: 15 - 20mins Ingredients • ½ packet ﬁlo pastry • 25g Flora Buttery, melted • 140g button mushrooms, sliced • 1 red pepper, diced • Handful baby spinach leaves, roughly chopped • 1 clove garlic, crushed • 25g pine nuts or ﬂaked almonds • 50g grated Parmesan cheese • 2 medium eggs • 2 tbsp Elmlea single To serve Crusty bread Flora ProActiv Buttery spread Salad

1: Preheat oven (190°C/170°C fan/Gas Mark 5) 2: Cut the pastry into 18 squares all larger than a muffin case. Brush the muffin tin with a little melted Flora Buttery and then brush the pastry on each side. Line the muffin tins with the pastry. 3: Sauté mushrooms and pepper in remaining melted Flora Buttery for 2-3 minutes . Add the spinach, garlic, pine nuts and cheese and mix well. Divide between the filo cases. Beat the eggs with the Elmlea and spoon over. Bake in oven for 15-20 minutes until

Figgy Fruit Bread Servings: 12 Preparation time: 30mins Cooking time: 25mins Ingredients • 350g plain strong ﬂour • 15g easy blend yeast • 25g Flora Buttery • 6 tbsp lukewarm skimmed milk • ½ tsp salt • 2 eggs • 55g castor sugar Filling • 115g ﬁgs, chopped • 55g dates, chopped • 55g soft brown sugar • 15g Flora Buttery, melted • Zest of 1 orange Glaze • 1-2 tbsp honey • Spread (per person) • 10g Flora ProActiv Buttery • 1 tsp brown sugar • Pinch orange zest • Pinch ground cinnamon

1: Mix flour and yeast in bowl. 2: Melt Flora Buttery and whisk with remaining dough ingredients, add to flour. 3: Mix with wooden spoon until dough leaves sides of bowl clean. 4: Knead thoroughly on lightly floured surface until firm, elastic and no longer sticky. 5: Place in polythene bag or covered bowl and leave in warm place to rise until doubled in size.

10: Bake in preheated oven (210°C/190°C fan/Gas Mark 7) for 10 minutes. Reduce heat (190°C/170°C fan/Gas Mark 5) for a further 10-15 minutes. 11: Meanwhile, mix the spread ingredients together. Chill for at least 20 minutes. 12: Glaze with warmed honey, then serve sliced spread with the cinnamon and orange spread.

6: Turn risen dough onto lightly floured surface, flatten with knuckles to knock out air bubbles and knead until dough is firm. 7: Mix together all filling ingredients. 8: Roll out dough to a rectangle 45 x 30 cm. Place filling down centre third and cut dough either side into slanting strips 1.75 cm apart. Overlap strips across filling. 9: Place on baking sheet and leave to prove for 15 minutes in a warm place.

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