food heart life

7/29/2019 Food Heart Life

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F alhi er ty mking se fu impont cngs

you di nd lifsyle:

1. MOR GO FS LES BD FAS

You may be surprised to know that not all fats

are bad for you. In fact, some fats are essential,

meaning your body cant make them and you

need to get them from your diet.

Fats provide energy, essential building blocks

for the cells in your body, and fat-soluble

vitamins A, D, E and K. Plus certain types of fat

can actually help keep your heart healthy.

So whats important isnt just the amount of fat

you eat, but also the type of fat.

Most foods have a mix of different fats and are

usually classied by the predominant type of

fat they contain.

Wh a he dien

ypes f ?

God fs. Unsaturated fats

(polyunsaturated and monounsaturated)

are called good fats because

they help keep your heart healthy.

Polyunsaturated fats are found

in foods like oily sh, walnuts

and certain plant oils such

as sunower oil and spreads

made from them. The essential

fats, omega-3 and omega-6, are

good polyunsaturated fats. They

are called essential becausethey cannot be made by the

body, and you need to get

them from the food you eat.

Monounsaturated fats are

found in foods like olive oil,

canola oil, peanuts, almonds

and avocados.

Bd fas. Saturated fats and trans fats are

called bad fats as they can negatively impact

cholesterol. They can be found in foods like

butter, full-fat dairy and fatty meats as well as

some takeaways, biscuits and potato chips.

Trans fats are mainly found in foods li ke

pre-packaged cakes, doughnuts, and pastriesthat also tend to contain saturated fat.

Gting h blance igh

Although you need to watch the overall amount

of fat in your diet, the type of fats you choose

are important for your heart health. To get a

good balance of fats, aim to reduce your intake

of bad fats and boost your intake of good fats.

Is i nugh stoing bd fas?

Eating less saturated fats has been shown to

have a positive effect on cholesterol ix.Studies

have also shown that replacing saturated fats

with unsaturated fats, rather than avoiding

fat altogether, can be even more effective

at managing cholesterolx.This is good

news as choosing the right good fat can

add avour and interest to your food as well

as being good for your heart health.

MANAGING CHOLESTEROL

2

2. A HARFRINDLY IT

A heart-healthy diet is not only benecial

for cholesterol management but also your

wellbeing. A heart-healthy diet is one thats

low in saturated fat and salt, high in bre and

full of nutritious foods like wholegrains, fruit,

vegetables, healthy good fats, lean meat

and low fat dairy.

3.GT PHYSICLBeing physically active has a small benecial

effect on cholesterol and many other heart

health benets. Most people should aim

for about 30 minutes of moderate activity

a day, most days of the week. The good

news is activity doesnt have to be vigorous.

Moderate activity can include brisk walking,

swimming, cycling or even a game of tennis.

If youre older or have a history of heart

problems you should check with your

doctor about a suitable activity plan.

TH COLESTROL FE OD MYTH


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4

4. INCLUD PLN STEROL-NRICHD FOS

Wh a pln stls?

Plant sterols are found naturally in small

quantities in everyday foods like vegetable

oils, nuts, seeds, grain products, fruit and

vegetables. Although we eat plant sterols

in these everyday foods, the amount we eat

is typically not enough to have a signicant

effect on cholesterol absorption. Eating foods

enriched with plant sterols as part of a healthy

diet is an effective way to lower cholesterol

absorptionxi,as these contain concentratedamounts of plant sterols that make it easy to

eat the most effective amount.

Hw do hy wk?

When eaten in high enough quantities, plant

sterols work to decrease our cholesterol

absorption from food. They also prevent the

re-absorption of cholesterol within the body.

The cholesterol that is not absorbed is

removed from the body. As a result, less

cholesterol circulates in our system.

Eating 2g of plant sterols daily can lower

cholesterol absorption by an average of 10%xii

plus an additional 5% when combined with the

move to a healthy diet and lifestyle.

As part of a healthy balanced diet, eating plant

sterol-enriched foods is an effective dietarystrategy to lower cholesterol absorption.

Its important to always consult your healthcare

professional, such as your doctor or an

Accredited Practising Dietitian about your

cholesterol management plan.

HOW PLN STEROLS WRK

TAKE STEPS TO LOWER YOURCHOLESTEROL ABSORPTION TODA

My father died young and Iremember saying to myself, thats not

going to be me. So I took up the Flora

pro-activ 3 week challenge and lowered

my cholesterol absorption. I not only

got it down from 6.5 to 4.5, but nearly

10 yrs latr Iv ben

bl t kep it down

because Im still using Flora pro-activ

along with a good diet and regular

exercise. I reckon theyll have me

bungee jumping again in another 10

years. And you know what.

I plan to be here.

Frank Lourigan

AK THE FLORA PO-ACIV 3-WEK CHALNGE.

The Flora pro-activ 3 week challenge is designed to show how using Flora pro-activ as part of a

healthy lifestyle will help reduce your cholesterol absorption in just 3 weeks. Its as easy as 1, 2, 3!

Step3After3 weeks,haveyour

cholesterolmeasuredagayour doctor (afterfasting

Comparetheresultsand

upthegoodwork!For opt

results, continueusingthe

recommended amountof

pro-activeveryday.

Step2.Use25g(1 roundedtablespoon) ofFlorapro-activspreadeverydayfor3weeks, aspartofahealthydietandlifestyle.Thisistheamounttypicallyused on 3slicesofbread.

Step1.Haveyourcholesterolmeasuredbyyour

doctor(afterfasting)andkeeptheresult.


4/13

1. Preheat oven to 150C. Lightly grease a 19 x 9cm loaf tin with

Flora pro-activ or line with baking paper.

2. Place ours, almonds, baking powder, bicarbonate soda and

caster sugar into the bowl of an electric mixer. To combine, mix

on low speed for about 1 minute. If using a hand beater, mix the

dry ingredients using a wire whisk until evenly blended.

3. Add eggs, vanilla and melted Flora pro-activ. Beat on medium

speed for 3 minutes. Remove the bowl from mixer and fold in

the milk and bananas by hand.

4. Pour mixture into the prepared tin and bake for 1 hour, or until

a skewer inserted in the centre comes out clean. Cool in the tin.

Slice into 10 pieces, served either plain or spread with Flora

pro-activ.

cu pin ur

cu whmel ain ur

cu grun mn

2 tons king ower

ton icrbonat f od

/ cu tr sugr

2 g, ightly etn

ton vila xtrc

125gFl pr-civ Buty, mted n cod2 tons rduce ft mik

3 na, eed n mahd

BANANA BREAD

PREPARATION TIME 10 MINUTES COOKING TIME 60 MINUTES SERVES 10

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40g (2 tons) Fl pr-civ Oginl

1 rg nio, chpe

2 tks cery, chpe

2 crt, chpe

2 tons rduce-t vgete owerd tk

2/ cu (625m) wtr

150g umpkin, chpe

1 tmo, chope

1 ml rd cium, chpe

1 x 425g cn mixd en, rind

Crckd ck epr, t t

Chpe chiv, t grnih

GARDEN VEGETABLE SOUP

1. Heat Flora pro-activ over a high heat in a large saucepan.

Fry onion, celery and carrot until soft.

2. Dissolve stock powder in water then add to the saucepan with

pumpkin, tomato and capsicum. Bring to the boil, reduce heat,

cover and simmer for 15 minutes or until vegetables are soft.

3. Add beans and simmer for 5 minutes.

4. Pure soup in a blender until smooth. Soups always taste

better if made a day or two in advance and reheated just

before serving. Garnish with pepper and chives.


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6/13

10

30g chikn ret lt, rimd

2 g

cu hpe chiv

1 cu n d t corn ke

cu f-ring ur

20g (1 ton) Fl pr-civ Buty, mted

2 tons rduce ft mik

cu n d t corn ke

1 cu hvd gre tmoe1 ml avo, ice

1 ton chope chiv, extr

1 cu by rkt ev

DIPNG SAUC

cu n-ft ain yghurt

1 ton chope chiv

1. Slice the chicken breast in half through the

centre horizontally. Cook the chicken in a

large non-stick frying pan over a medium heat

until golden and cooked, 2-3 minutes on each

side. Remove pan from the heat and cover to

rest.

2. Whisk eggs in a mixing bowl and mix in chives,

corn, our, melted Flora pro-activ and milk.

Shred the chicken and add to the mixture.

Using half the fritter mixture, spoon four even

fritters into the pan and cook over a medium

heat for 3-4 minutes on each side until golden

and cooked. Keep warm. Cook the remainingfritters as with the rst four.

3. Create a side salad by combining corn

kernels, tomatoes, avocado, extra chives

rocket.

4. Mix yoghurt and chives to create a delic

dipping sauce.

5. Serve fritters hot with the side salad and

yoghurt and chive sauce.

CHICKEN, CHIVE & CORN FRITTER

PREPARATION TIME 15 MINUTES CO OKING TIME 15 MINUTES S ERVES 4

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2 tons chpe cumer

/ cu n ft ain yghurt

1 ml clv gric

1 ton hrded mint

50g m lt, rimd f vi ft

20g (1 ton) Fl pr-civ Buty

1 cu mixd a lave

cu hrded mint ve

4 Rm toae, qurted

20g (1 ton) Fl pr-civ Buty, xtr

1 x 0g ie Lebne Bre

1. Create Tzatziki dressing by combining

cucumber, yoghurt, garlic and mint and

refrigerate until required.

2. Heat Flora pro-activ in a non-stick frying pan

over a medium heat and cook the lamb until

brown all over, 3-5 minutes or as desired.

Remove pan from the heat and cover to rest

the lamb.

3. Combine the mixed salad leaves, mint and

tomatoes.

4. To cook the crisp bread, preheat oven

180C. Heat a baking tray on the midd

of the oven. Cut bread into eight even

Spread bread with extra Flora pro-act

place on the heated baking tray. Bake

8-10 minutes until crisp and golden.

5. To serve, slice lamb and plate with sala

Drizzle Tzatziki over the top of the sala

serve crisp bread on the side.

TZATZIKI LAMB SALADWITH CRISP BREAD


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8/13


BBQ SALMON WITH GREENBEAN & BALSAMIC SALAD

1. Create balsamic dressing by placing Flora pro-activ

and onion into a frying pan over a medium heat and

cooking until onion is transparent and soft. Add

balsamic vinegar, brown sugar and water, raise the

heat and allow to reduce for 2 minutes, or until

thickened and glossy. Cool.

2. Steam or microwave green beans. Toss together

with tomatoes, pine nuts, and capsicum.

3. Barbecue or grill salmon as desired.

4. To serve, dress bean salad with balsamic dressing

and serve with salmon.

40g (2 tons)Fl pr-civ Buty

1 ml nio, y chpe

2 tons amic vngr

1 ton rown ugr

2 tons wtr

4 cu gren , trimd n wahd

1 unt chery tmoe, hvd

2 tons tod in ut

1 rg ed cium, ice

4 x 150g mn lt

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PREPARATION TIME 10 MINUTES COOKING TIME 15 MINUTES MAKES 20 PANCAKES

STRAWBERRY NUTMEG PANCAKE

1. Sift our and nutmeg into a large bowl. Make a well in

the centre, add combined milk and eggs and whisk until

smooth.

2. Heat a non-stick frying pan over a low heat. Melt a little

Flora pro-activ. Add 2 tablespoons of mixture, spread

quickly to form a circle.

3. Cook until bubbles begin to appear on surface. Turn and

cook until golden. Remove and repeat.

4. Serve with low fat yoghurt and fresh strawberries

1/ cu sf-ring ur

/ ton groun tmg

1/ cu (375m) kim k

4 g

20g (1 ton) Fl pr-civ Buty

20g w ft naur yghurt, rve

1 unt rweri, sice, t rve

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APRICOT PUDDING

1. Preheat oven to 200C and brush a round 1-litre

capacity baking dish with melted Flora pro-activ.

2. Sift the our and baking powder into a mixing bowl.

Add sugar, extra melted Flora pro-activ, eggs, milk

and vanilla. Mix until well combined. Place mixture into

prepared dish and bake for 5 minutes.

3. Open oven door and drop the apricot halves, hollow side

down, into cake mixture. Bake for a further 20 minutes,

or until pudding is golden and a skewer inserted into the

centre comes out clean.

4. To serve, cool slightly and serve sprinkled with icing

sugar and berries.

10g (2 tons) Fl pr-civ Oginl, t gre

1 cu f-ring ur

/ ton king ower

/ cu tr sugr

60g (/ cu) Fl pr-civ Oginl, xtr, mted

2 g, ightly etn

/ cu rduce ft mik

/ ton vila senc

1 x 425g cn aricot hv, rind

Icing ur, t grnih

250g eri, t rve

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11/13


CHOCOLATE PUDDINGS WITHRASPBERRIES

/ cu f ring ur

1 ton co wer

1 tons hznut m

2 tons ctr sugr

20g (1 ton) Fl pr-civ Buty, mted

3 tons rduce ft mik

2 tons vila senc

2 tons rwn ugr

1 ton co wer

/ cu (8 tons) oing wtr

Frh sbrie, t rve

1. Preheat oven to 180C and rub 4x150ml

ramekins with Flora pro-activ.

2. Sift our and cocoa into a mixing bowl.

Stir in the hazelnut meal and caster sugar.

Add Flora pro-activ and combined milk and

vanilla and mix until smooth. Spoon mixture

evenly into prepared ramekin dishes.

3. Place the brown sugar into a small mixing

bowl and sift in the cocoa. Sprinkle evenly

over the pudding mixture and pour the boiling

water evenly over the sugar and cocoa

mixture.

4. Bake for 15-20 minutes. The puddings are

cooked when the cake has set and the sauce

is bubbling. Stand for 5-10 minutes before

serving. Serve warm with fresh raspberries.

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MEET THE FLORA PRO-ACTIV FAMILY

*Cooking and baking with this product may

give less than optimal results as the product

contains less fat. For best results in these

applications it is recommended that you use

Flora pro-activ Original or Buttery

Floa pro-activspeads:

Containplantsterolsthatare

clinicallyproventolowercholesterol

absorptionProvidegoodpolyuns

aturated

fatsArelowerinbadsa

turatedfats

comparedtobutter

Arevirtuallytransfat-free

numbe n seling spd in mk t low clsel

bspion sce 199xiii, Fl pr-civ onis pln stls nd is

sty w lp mnag clsel, s pa f alhy ifsyle.

Floa pro-activ Ole OilFor a taste of the Mediterranean is

suitable for spreading and melting,

but not baking or frying*.

Fl pr-civ LghContains half the fat of butter or

margarine. Use it for spreading and

melting, but not baking or frying*.

Floa pro-activ Ulta Light

Contains only 22.7% fat, which is

70% less fat than butter or margarine!

Use it for spreading and melting, but

not baking or frying*.

Floa pro-activ Oginal

Ideal for all kitchen applications:

spreading, cooking, melting,

shallow frying and baking.

Fl pr-civ Buty

Churned with real buttermilk for a great

buttery taste - a healthier alternative to

butter. Use it for spreading, cooking

and baking.

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* Average 10%reduction based on a daily consumption of 2g plant sterols and 5% from the move to a healthy diet and lifestyle.

Unilever Australia Limited 2010 except for photography that was produced with permission of Per Ericson Photography. All recipe photography byPer Ericson Photography, except the photography on page 6 by Turtle Pictures and photography on page 12 by Ben Cole. Photography on page 2 by

Brian Geach, on page 21 by John Patrick and on pages 20, 22 by Zed Elliott. Concept and design by The Alchemists, Sydney -04111 71740

Unilever, Flora, Flora pro-activ are trade marks of Unilever PLC.

This publication is protected by Copyright. Except as permitted and subject to the conditions prescribed under the Copyright Act, no part of this publicationmay be reproduced in any form or by any means (whether electronic, mechanical, photocopying, recording, or otherwise), or stored in a retrieval system ortransmitted without prior written permission of the copyright holder. Inquiries are to be addressed to the publisher. Published by Unilever Australia Limited.

20 Cambridge Street, Epping, New South Wales, Australia, 2121.

REFERENCES

ix) Van Horn L, McCoin M, Kris-Etherton PM, Burke F, Carson JA, Champagne CM, Karmally W and Sikand G: The evidence for dietary prevention and treatment of cardiovascular

disease. J Am Diet Assoc.108: 287-331, 2008. x) Clarke R, Frost C, Collins R, Appelby P, Peto R. Dietary lipids and blood cholesterol: quantitative meta-analysis of metabolic ward

studies. BMJ 1997; 314:112-117 xi) National Heart Foundation of Australia. Summary of evidence on phytosterol/stanol enriched foods. 2007. www.heartfoundation.org.au

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