do not want to risk cardiovascular disease Recommended to eat the TLC Diet! Which eating like this will help reduce cholesterol levels or bad fats in the body. It can help prevent cardiovascular disease! How to eat like TLC Diet? Let’s see!
How to eat the TLC Diet
What is the TLC Diet?
The TLC Diet, or Therapeutic Lifestyle Changes Diet, is a diet that aims to improve blood cholesterol levels. by reducing bad cholesterol or bad cholesterol Because if the body has high cholesterol levels, it may increase the risk of cardiovascular disease. Therefore, eating this TLC Diet will reduce the risk of cardiovascular disease.
Principles of the TLC Diet
Eating right. The TLC Diet is a diet that focuses on vegetables, fruits, nuts, whole grains, seeds, low-fat or non-fat dairy products. including lean meats and skins At the same time, they should limit their intake of foods high in fat and cholesterol, such as lean meats. Dairy products, egg yolks and processed foods
which in addition to eating well We also need to change our lifestyle by exercising and controlling weight along with it. It will help reduce cholesterol and reduce the risk of heart disease.
Give your body enough calories. To maintain a healthy weight, 25-35% of your daily calories should come from fat. (You shouldn’t eat too much saturated fat. 7%) Dietary cholesterol intake should be limited to less than 200 mg per day. Soluble Fiber 10-25 grams per day Eat vegetables that contain at least 2 grams of sterols or stanols per exercise day. Moderate to vigorous intensity at least 30 minutes every day, such as walking, running, cycling, swimming.
TLC Diet Foods to eat
Fruits such as apples, bananas, oranges, pears, peaches, melons Vegetables such as broccoli, cauliflower, celery, cucumbers, kale, spinach or spinach Whole grains such as brown rice, barley, oats, quinoa and cousco couscous Nuts such as lentils, chickpeas or chickpeas, green peas, walnuts, chestnuts or chestnuts. Cashews, almonds, macadamia nuts, seeds such as chia seeds, flaxseeds, hemp seeds, lean meats Does not stick to the skin of fish such as salmon, cod, and pollock.
TLC Diet Foods that should not be eaten
Fatty red meats such as beef, beef, lamb Skinned poultry such as chicken Processed meats such as bacon, sausage, hot dogs Full-fat dairy products such as butter, cheese, full-fat milk and yogurt Processed foods such as pastries, cookies, donuts Crackers Potato chips Fried foods such as French fries Egg yolks
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2023-08-25 08:00:00
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