Flora Pro.Activ Cholesterol Lowering Guide by M&Z (Marketing) Ltd

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

Introduction

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.

What is cholesterol?

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 Itâ&#x20AC;&#x2122;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. Itâ&#x20AC;&#x2122;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:

mmol/L or less for healthy adults

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

Cholesterol and

heart disease

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

Lowering cholesterol

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

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

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:

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

Click here to receive 50p/50€ off your next Flora pro.activ purchase

THE FLORA pro.activ RANGE

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

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**

Working together

Dietary changes and statins

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

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 1.5â&#x20AC;&#x201C;2.4g of plant sterols per day can lower cholesterol by 7â&#x20AC;&#x201C;10% in 2â&#x20AC;&#x201C;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

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

% 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.

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

ere Click h p/50€ ve 50 i e c e r to r next u o y f f o o.activ r p a r o Fl se purcha