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Diet sheet

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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.

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Diet sheet

  1. 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. 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

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