Top Tips To Help Lower Cholesterol

Wednesday, 9th May 2012

Top Tips To Help Lower Cholesterol And Care For Your Heart This Happy Heart Weekend

As part of Happy Heart weekend from the 10th to 12th of May Danone Danacol has developed some simple dietary and lifestyle tips and delicious easy recipes to help remind people of the importance of looking after their heart. Cardiovascular disease is the single largest cause of death in Ireland resulting in approximately 35% of adult deaths in Ireland each year. A healthy diet and lifestyle, as well as managing cholesterol levels, are important factors in reducing the risk of cardiovascular disease.

Kellie O'Connor, Nutritionist, Danone Ireland said: "Being pro-active about your lifestyle is much easier at this time of year. Making small changes such as using the longer evenings to increase your level of exercise and to ensure you are consuming a healthy diet including plant sterols can be a simple and yet valuable step in the right direction. '

Happy Heart Weekend'is a pro-active event to encourage people to manage their heart health. You should always consult your GP if you have high cholesterol and before embarking on any major lifestyle changes."

"Regularly consuming products with added plant sterols such as Danone Danacol results in a reduction of absorption of cholesterol and therefore reduces LDL cholesterol levels in the blood. This effect has been demonstrated by more than 150 clinical studies. Scientific evidence has been published in recent years and has also been published in the Official Journal of the EU on how plant sterols can help reduce LDL cholesterol by 7-10% in 2-3 weeks."

When seeking to lower cholesterol levels, Kellie suggests some simple dietary and lifestyle tips that can be easily incorporated into your routine:

1. Enjoy oily fish regularly, e.g. salmon, mackerel or herring as they contain omega 3 fatty acids to help lower cholesterol.

2. Use olive oil or rapeseed oil for cooking to benefit from their monounsaturated fats which help maintain normal cholesterol levels

3. Enjoy plenty of fibre-rich foods in your diet, such as oats, which contain beta-glucan, a particular type of fibre that can lower cholesterol.

4. Introduce some moderate exercise into your weekly routine, such as fast-paced walking. Ask a friend to join in and keep you company.

5. Stress can have an effect on cholesterol levels, so try to manage your stress levels by setting aside some time each week to do things you enjoy to help you relax.

6 Drink one bottle of Danone Danacol everyday. Danone Danacol with added plant sterols is proven to lower cholesterol.*

For more information on the positive effect that consuming plant sterols, such as those that are contained in Danone Danacol, can have on cholesterol levels, log on to http:// danacol.ie. Why not try our Cholesterol Risk Calculator and get advice according to your risk of heart disease.

Danone Danacol is a low-fat fermented milk drink which contains 1.6g of plant sterols per bottle. It is exclusively for people with high cholesterol. Coronary heart disease has multiple risk factors and altering one of these risk factors may or may not have a beneficial effect. See packs or http:// danacol.ie for more details.

Here are some of Kellie's favourite recipes which feature delicious ingredients that are associated with good heart health, such as fruit, vegetables, oats and beans.

Fruit & Nut Porridge

Tasty high-fibre porridge complete with a portion of fruit!

- 30g porridge oats

- Low fat milk & water

- 1 tbsp natural yogurt

- 1 small apple, grated

- Handful of blueberries

- 1 tsp chopped hazelnuts

Cook the porridge with milk and/or water to desired consistency. Top with the natural yogurt and fruit, and sprinkle with the hazelnuts.

Danone Danacol Smoothie

For breakfast on the go! Serves 1

- 1 banana

- 2 tbsp porridge oats

- 1 generous spoonful of runny honey

- 1 x 100ml Danone Danacol – choose your favourite flavour

- 150ml low-fat milk

Put all the ingredients in a blender or in a jug if using a hand blender. Give it a quick whiz until smooth and enjoy

Tomato & Butter Bean Soup

A bowl of this delicious soup provides a portion of vegetables, along with soluble fibre from the butter beans.Makes 4-5 servings

- 1 tsp olive oil

- 1 small onion, chopped

- 1 garlic clove, crushed

- 1 carrot, chopped into small cubes

- 2 celery sticks, chopped

- 500 ml reduced-salt vegetable stock

- 1 jar or carton of tomato passata

- 400g tin butter beans, rinsed and drained

- Freshly ground pepper

In a large saucepan, fry the onion and garlic in the olive oil over a medium heat until softened. Add the carrots and celery and continue to fry for 2 minutes to allow the flavours to be released. Add the stock, passata and some freshly ground black pepper. Bring to a simmer and allow to cook for 20 minutes. Add the butter beans and cook for a further 10 minutes. Once cooked, remove half of the soup to a separate saucepan and blend with a hand blender. Return this to the rest of the soup.