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 710% in 23 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, weve created this booklet
to give you some top tips to help you
make these simple changes.

*Consuming 1.52.4g of plant sterols per day can lower cholesterol by 710% in 23 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.

02

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 governments 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

Its 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.
Its 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

04

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 N317 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 1.52.4g of plant sterols per day can lower cholesterol by 710% in
23 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

05

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

*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 1.52.4g of plant sterols per day can lower
cholesterol by 710% in 23 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.

06

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

09

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 youll 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 Rutlands 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

youre going

Try walking briskly instead

of strolling

Instead of commuting and

traffic jams, try cycling

Walk your dog. Your dog wont

be the only one who benefits

You can find more tips on the at

floraproactiv.com

11

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 doesnt 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

12

isnt 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 1.52.4g of plant sterols per day can
lower cholesterol by 710% in 23 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**

13

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

14

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 1.52.4g of plant sterols per day
can lower cholesterol by 710% in 23 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 youve 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. Dont worry if you have the
occasional slip it happens to us all,
and its 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.
Weve 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

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.

15

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 (12 portions
a day)

Vary by choosing lean meat, 23

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
23 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

Crme frache
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

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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 1.52.4g of plant
sterols per day can lower cholesterol by 710% in 23 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.