http://www.unileverhealth.co.za/search/results/0dda23031ec88efc46788063fcb5f556/ | In order to ensure good health, it is important to pay attention to your nutrition and diet. Here is some dietary advice to help lower cholesterol and ensure heart health.

1. Diet Sheet
Dietary advice to help lower
cholesterol and keep your
heart healthy
Food Group Best choice Occasionally Best avoided
Mashed potatoes.
Canned fruit in syrup (drain the syrup).
Orange-, grapefruit-, pineapple juice.
Lean bacon, reduced fat sausages,
burgers, meatballs.
Low fat milk, reduced fat evaporated
milk.
Low fat yoghurt.
Low fat cheddar, mozzarella, feta,
‘light’ cheese spread.
High fat soft spreads.
Croissants, waffles, fried potatoes,
roast potatoes, sugar coated
breakfast cereals.
Vegetables fried in batter or in
creamy sauce.
Apple juice.
Fatty cuts of meat, lamb, duck, goose.
Streaky bacon, sausage (rolls),
pies, pasta, chicken nuggets.
Fish in creamy, cheesy sauces.
Fried fish in batter.
Roasted nuts in oil and salt.
Full cream milk, evaporated or
condensed milk.
Clotted, double, whipping,
soured, single cream.
Creme fraiche.
Full cream yoghurt.
Cream cheese, mascarpone, brie,
camembert, stilton, edam,
parmesan, full fat cheese spread.
Butter, lard, suet, dripping, ghee,
brick margarines.
Bread, cereals and potatoes
Base all meals (and snacks) on a
serving from this group.
Fruits and Vegetables
At least five 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 dried fruit, 3 tablespoons
vegetables or fresh fruit salad.
Meat, fish & 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 twice a week incl
1 portion (140 g, the size of a pack of
playing cards) of oily fish.
3 eggs a week.
30 g (1.5 tablespoons) of nuts/seeds
daily.
A portion (4 cooked tablespoons) of
cooked beans, peas or lentils daily.
Milk/dairy foods &
alternatives
2-3 portions a day.
A portion is a medium sized glass of
milk (200ml), a small pot of yoghurt
(150g), a matchbox sized medium
fat cheese (40g), a small matchbox
sized high fat cheese (20g), 2 small
matchbox sized ‘light’ cheese spread
(80g) or a large pot of cottage cheese
(200g).
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.
Water
Wholegrain varieties of bread, pasta,
rice, noodles, breakfast cereals, oats.
Couscous, (sweet) potatoes.
Fresh, frozen, dried or canned (in
natural juice) fruits and vegetables.
(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), sardines,
pilchards, salmon, trout, herring.
Eggs (an average of 3 fit in a varied
diet)
All nuts and seeds, especially almonds,
walnuts, linseed, pumpkin, sesame,
sunflower seeds.
(Chick) peas, lentils, sweetcorn, kidney
beans, lentils. Rinse if canned in
salt, sugar.
Soya mince, beans, tofu.
Fat free milk, soya milk.
Low fat, fat-free, ‘light’ fruit yoghurts.
Fat free, low fat, cottage, cheese, ‘extra
light’ cheese spread.
Lower fat, unsaturated fat spreads,
spreads with plant sterol/stanols.
(mineral) water, coffee, tea.
24653 Flora Diet Sheet 18.10.13 7.48.indd 1 2013/10/18 7:49 AM

2. For cholesterol lowering hints, tips,
recipes and to see how hundreds
of people like you have lowered their
cholesterol with Flora pro.activ,
visit www.florastrongheart.co.za
Cholesterol is found in every cell of our bodies and plays
a vital role in the day-to-day functioning of your body.
However, too much cholesterol in your blood can cause
the build up of fatty deposits in your arteries and cause
them to narrow. This can increase the risk of heart
disease.
The new Flora pro.activ 525g tub is perfect if you want
to lower your cholesterol and follow a healthy diet and
lifestyle.*
Reduce your cholesterol with
25g a day
*Flora pro.activ contains plant sterols. Plant sterols have been shown to lower blood cholesterol. Consuming 2-2.5g of
plant sterols per day can lower cholesterol up to 15% in 21 days when consumed as part of a healthy diet and lifestyle.
24653 Flora Diet Sheet 18.10.13 7.48.indd 2 2013/10/18 7:49 AM