Heart Health

Maintaining cholesterol at a healthy level is a very good way to look after your heart. Linseeds are a great source of alpha linolenic acid (ALA) Omega 3, which can help to maintain healthy cholesterol levels when you eat 2g a day as part of a varied and balanced diet that's low in saturated fat.

Just two slices of Burgen Soya & Linseed bread contain 100% of the RDI* for Omega 3.

*Recommended Daily Intake

Cholesterol is a waxy substance made in the body from saturated fats. It can also be found in some foods, although dietary cholesterol has less effect on our total blood cholesterol levels than saturated fat intakes.

Cholesterol is vital to life – we need it to make vitamin D and some hormones. A healthy adult should have a total blood cholesterol level of 5 mmol/litre or lower.

It is important to maintain a healthy cholesterol level. See our lifestyle tips and Omega 3 information below.

If you have a raised cholesterol level your GP will be able to advise you on lifestyle and whether you need to consider medication.

Omega 3 fatty acids are essential but because the body cannot make them itself they have to be obtained from the diet. There are two major dietary sources: plant based Omega 3 known as alpha linolenic acid (ALA) and those found in oily fish (EPA and DHA). ALA is found in chia seeds, linseeds, pumpkin seeds, soya beans, walnut and rapeseed oils, green leafy vegetables and grains.

Experts advise that eating 2g of ALA a day can help to maintain healthy levels of cholesterol*.

*ALA contributes to the maintenance of normal blood cholesterol levels

  • Eat lots of whole grains, fruits, and vegetables.
  • Choose fish or lean meats such as chicken or turkey. Try a vegetarian meal every so often.
  • It’s healthier to grill or dry fry, rather than frying in oil.
  • Avoid foods that are high in saturated fat (more than 5g of saturated fat per 100g is considered high).
  • Snack on fruit (dried or fresh) and nuts rather than savoury snacks that have been fried in oil.
  • Aim to exercise for 30 minutes every day.
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