Cardio-protective Diet for You - NDR-UK

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Yoghurts Flora proactive Benecol ® low fat bio yoghurt 125g pot 125g pot Milk Flora proactive 250mls 3 Cheese Minocol Benecol® light cream cheese style spread Mini yoghurt drinks Pro X cholesterol lowering Asda cholesterol lowering Flora proactive health yoghurt drink Benecol ®yoghurt drink (light) Tesco healthy living cholesterol lowering 65g serving /2 small matchboxes 20g serving/ 4 teaspoons 100g/1 bottle 100g/1 bottle 100g/1 bottle 67.5g/1 mini bottle 100g/1 bottle Mini smoothie drinks Benecol ® fruit and dairy smoothie 65.5g/1 mini bottle 1 Mini dairy-free drinks Benecol ® dairy free mini drink 65.5g/1 mini bottle 1 3 3 3 3 1 1 1 1 1 • Soya There is some evidence that soya and soya products can lower your cholesterol levels and therefore reduce your risk of heart disease. Taking 25g of soya protein every day can lead to a small reduction in total cholesterol. The following suggestions are useful choices to help you meet this daily intake: 1 litre of soya milk 150g tofu try soya yoghurts use soya mince instead of meat/poultry mince. Weight Being overweight can have a significant effect on your cholesterol levels especially if you carry your weight around your waist and abdomen. In recent years it has been shown that waist circumference is a more accurate way of telling whether someone is overweight and at higher risk of heart disease. Body mass index (BMI) is a measure used to indicate how healthy your weight is. To calculate your BMI divide your weight (kg) by your height (m) squared BMI = weight (kg) ÷ (height (m) x height (m)) BMI is categorised into ranges that indicate how healthy your weight is for your height. Health risks are greater for people of Asian ethnicity at a lower weight, so there are different suggested ranges for each BMI category. Body Mass Index and categories Underweight Ideal weight Overweight Obese 120404Heart Health for HIV DRAFT Morbidly obese 8
Adults (general) Adults of Asian ethnicity less than 19.9 Less than 18.5 20-24.9 25-29.9 30-40 More than 40 18.5 – 22.9 23 – 26.9 More than 27 The chart below will help you to find your BMI and see how healthy your weight is. Waist circumference and risk of heart disease Increased risk High risk Male (general) More than 94cm More than 102cm Male (Asian ethnicity) More than 90cm Female (general) More than 80cm More than 88cm Female (Asian ethnicity) More than 80cm If your weight is higher than it should be and you feel motivated to try and reduce your weight then you should ask for a referral to the dietitian who can make specific suggestions and give you advice and support. Getting started with weight loss 120404Heart Health for HIV DRAFT 9
Page 1 and 2: Cardio-protective Diet for You This
Page 3 and 4: made from these including pastries,
Page 5 and 6: - If your total fat intake is high
Page 7: Three heaped tablespoons of cooked
Page 11 and 12: • brisk walking to and from work
Page 13: My goals 120404Heart Health for HIV

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