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What is cholesterol?
Cholesterol is a waxy substance thats found naturally in the body and is essential to keeping every cell wall working well. The body uses cholesterol to make vital substances such as vitamin D and some hormones. Most cholesterol is made in the liver and a small amount comes from the diet. There are two main types of cholesterol: high-density lipoprotein (HDL) and lowdensity lipoprotein (LDL). Lipoprotein is the name for cholesterol combined with the proteins that carry it around your body. Low-density lipoprotein (LDL) takes cholesterol from the liver to the body tissues. If there is too much of this cholesterol in the blood it can build up in the walls of the blood vessels and cause them to narrow. This is why LDL cholesterol is sometimes called bad cholesterol. High-density lipoprotein (HDL) can remove excess cholesterol from tissues and return it to the liver from where it can be eliminated. HDL cholesterol is sometimes referred to as good cholesterol. Elevated LDL cholesterol is widely accepted to be one of the main risk factors for coronary heart disease. Elevated LDL cholesterol can be controlled through changes in diet and lifestyle. Foods proven to lower your cholesterol Plant sterol enriched foods can actively lower cholesterol, taste good and t easily into an everyday diet. No other foods are proven to be more effective at lowering cholesterol than Flora pro-activ. Plant sterols, the active ingredient in Flora pro-activ, are clinically proven to signicantly lower LDL cholesterol by 7-10%. By moving to a healthy diet and lifestyle an additional 5% reduction in LDL cholesterol can be achieved. The diagram at the top on the opposite page shows you certain foods that are known to lower cholesterol. The hearts represent the percentage that food can lower your cholesterol by.
Flora pro-activ
Soya drink
Oats
Sunower Oil
Almonds
Olive Oil
Oily sh
0% -1%
-4%
-3%
-6%
-5%
Use it when cooking food in a pan (make sure it is on a low heat to avoid spattering)
Tip 1: to make sure you get the most out of Flora pro-activ, make sure that you use it only for yourself and those in the family with high cholesterol. It may mean that you need to add your Flora pro-activ right at the end just before you dish up your food. This will help to make sure that you receive the right amount of Flora pro-activ for you. Tip 2: 5 g of Flora pro-activ is equal to 1 level 5 ml measuring spoon or a rounded teaspoon (as the image shows) Have a look at the following pages which show meal ideas and how to incorporate 25 g Flora pro-activ into your daily meals. There are also a few recipes to inspire you!
References: International Atherosclerosis Society, 2003; NCEP III Expert Panel, JAMA 2001. Trautwein et al. Eur J Lipid Sci Technol 2003. Katan et al Mayo Clin Proc 2003; Based on Edwards & Moore BMC Family Practice 2003
DAY 1
Breakfast Lunch
GI seed h with low ic w d n a s li salad sweet chil n bread) Tuna and ro-acitv o p ra lo F g bread (10 1 x fruit
Dinner
d with alls tosse tb a e m n ke ro-activ) Spicy chic g Flora p 0 (1 i tt e h spag lad Greek sa
nd basil tomato a
da Snack of the
Meal Ideas
This is not an eating plan and only serves to give guidance on meal ideas and how to successfully include 25 g Flora pro-activ into your daily meals
pro-activ, simply set aside your serving of hot spaghetti & stir in 2 level teaspoons of Flora pro-activ.
DAY 2
Breakfast Lunch
-activ Flora pro g 0 1 h it w porridge Spicy oats ge into porrid pepper nd sweet a a ll re a z Moz 1x fruit
mixed
Dinner
le curr y
da Snack of the
ee and fat-fr
Serves: 4 15 ml 2 2 15 ml 20 ml 8 16 100 g Flora Oil red peppers, cut into thin slices yellow peppers, cut into thin slices Robertsons Mixed Herbs lemon juice slices ciabatta bread, toasted olives, pitted & sliced mozzarella cheese, grated
Heat the Flora Oil in a frying pan and gently fry the peppers & mixed herbs on a low heat for about 10 minutes or until the peppers are soft. Stir in the lemon juice. Spread each slice of ciabatta bread with margarine and top with pan-roasted peppers, olives & mozzarella cheese. Place under a hot grill for 1 - 2 minutes to melt the cheese & serve.
pro-activ, simply set aside your serving of ciabatta & spread with 2 level teaspoons of Flora pro-activ.
3 Y A D
Breakfast Lunch
tiv for ra pro-ac lo F g (5 toast for toast) d egg on pro-activ ra Scramble lo F g gg + 5 cooking e -acitv Flora pro g (5 s a it chicken p d smoked n a s u m Avo, hum nto pita) spread o 1x fruit
Dinner
shed t with ma s ru c rb e h tomato & ops with h c b m la ) Baked pro-activ 0 g Flora potato (1 ans green be Steamed
Snack of the
day
BAKED LAMB CHOPS WITH TOMATO & HERB CRUST AND MASHED POTATO
Serves: 4 15 ml 4 1 1 5 ml 15 ml 5 ml 60 g 60 g 4 3 250 ml Flora Oil lamb chops, trimmed of excess fat red onion, sliced tin (410 g) chopped tomatoes brown sugar balsamic vinegar Robertsons Mixed Herbs breadcrumbs cheddar cheese, grated For the mashed potato large boiled potatoes tablespoons Flora margarine warm fat free milk
Preheat oven to 1800C. Heat the Flora Oil in a large heavy based pan & brown the lamb chops on both sides, then place into an oven proof dish. In the same pan gently saut the onions then add the tinned tomatoes, sugar, balsamic vinegar & mixed herbs. Season the chops with salt & black pepper, then pour over the sauce. In a separate bowl, mix the breadcrumbs & grated cheese together & sprinkle on top of each chop. Bake in the oven for 60 minutes at 1800C. In the meantime mash the boiled potatoes with the Flora margarine and warm milk until smooth, then season to taste.
pro-activ, simply set aside your serving of boiled potato prior to mashing, then add 2 level teaspoons of Flora pro-activ.
DAY 4
Breakfast Lunch
ee milk and fat-fr a n a n a b d , choppe ith muesli w s e k a Bran ro-activ g Flora p 0 (1 l e g a cheese b e cottage e fr t fa d n Salmon a to bagel) n o d a spre 1x fruit
Dinner
egetable roasted v n e v o h it en w lled chick Spicy gri tiv) c -a ra pro (10 g Flo
Snack of the
day
pro-activ, simply set aside your portion of roasted root vegetables & melt 2 level teaspoons of Flora pro-activ over them.
DAY 5
Breakfast Lunch
tiv ra pro-ac nd 5 g Flo a k il m t low fa idge with Oats porr ats o mixed into ad (10 g I seed bre cipe) G w lo s e oklet for re 2 slic h it of this bo w ck a p b u o to & leek s ad) (refer Butternut ad on bre re p s v ti c -a Flora pro 1 x fruit
Dinner
eggies & stir fried v h it w h s sted line -activ) d herb cru s (10 g Flora pro n a ic rl a G toe baby pota steamed
Snack of the
day
GARLIC & HERB CRUSTED LINEFISH WITH STIRFRIED VEGGIES & STEAMED BABY POTATOES
Serves: 4 4 250 ml 5 ml 30 ml 40 ml 500 ml 3 portions line sh breadcrumbs garlic, crushed fresh parsley, nely chopped Flora margarine, melted frozen stir fry veggies per person baby potatoes per person Zest of 1 lemon, chopped Cake our for dusting, seasoned with salt & black pepper
Preheat oven to 1800C. Dust the line sh portions in seasoned our & fry until lightly browned on each side. Gently place the sh onto a baking tray. In a bowl mix together the breadcrumbs, crushed garlic, parsley & melted margarine. Press some of the breadcrumb mixture on top of each piece of sh to form a crust. Bake at 1800C for about 20 minutes until the sh is done & the crust is golden. In the meantime, fry the stir fry veggies until tender but still a little crispy & steam the baby potatoes until soft. Serve with the crusted line sh.
pro-activ, simply set aside your portion of stir fry veggies & baby potatoes once cooked, then melt 2 level teaspoons of Flora pro-activ over them.
6 Y A D
Breakfast Lunch
5g ook egg, c to v ti c -a Flora pro toast (5 g & e tt le e Om toast) -activ for Flora pro pasta & chicken to a m to Sundried 1x fruit
Dinner
pro-activ) 0 g Flora (1 live oil ie p e ottag egar & o in v ic m a Classic C asil, bals lad with b Tomato sa
Snack of the
1x fruit
day
pro-activ, simply melt 2 level teaspoons of Flora pro-activ over your portion of cottage pie, or make individual cottage pies & melt the Flora pro-activ into your portion of mash topping.
DAY 7
Breakfast Lunch
ro-activ g Flora p (5 ts e p m walnut cru et for recipe) namon & okl in c , a n a of this bo Ban r to back fe e (r ) ts e on crump h bla soned wit a e s d a re ealth b of bread) Avo on h r 2 slices fo v ti c -a Flora pro 1 x fruit r (10 g ck peppe
Dinner
t roll ole whea h w d n a ntil soup ato and le Spicy tom tiv) ra pro-ac (10 g Flo
Snack of the
125 ml lo 1x fruit
day
pro-activ, simply spread 2 level teaspoons of Flora pro-activ onto your wholewheat bread roll.
AL N O I T ADDI CIPES RE
Season to taste with salt & pepper & serve with basmati rice.
Heat oil in a large pot, add leeks & onion & saut until they soften. Add butternut, apple & black pepper. Mix contents of the sachet of Knorr Chicken Honey & Mustard Dry Cook-inSauce, milk & water & add to the soup mix. Simmer for 25 - 30 min until the butternut is tender. Once cooked, place in a liquidiser & puree until smooth. Serve & garnish lightly with black pepper.
AL N O I T ADDI CIPES RE
AL N O I T ADDI CIPES RE
Place wholewheat our, baking powder, cinnamon & walnuts in a bowl & stir until combined. Add the milk & banana & whisk until the mixture is smooth. Leave the mixture to stand for 30 minutes. Heat Flora Oil in a pan & place spoonfuls of crumpet mixture into the pan and fry for 3 - 4 minutes on each side, until golden brown & cooked through (Bubbles will appear on the surface of the crumpets when they are ready to be turned). Top warm crumpets with Flora pro-activ & serve with sliced banana.
AL N O I T ADDI CIPES RE
Notes
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UL027652