Most diets today focus on limiting calories by consuming low-fat, low-carbohydrate and sugar-free foods. However, the TLC (Therapeutic Lifestyle Changes) diet has no calorie restrictions.
The TLC diet is not designed for weight loss, but to improve overall health and lower cholesterol levels. This aims to produce better heart health.
The following types of food can help reduce cholesterol levels and improve heart health. What are you curious about? Come on, take a look one by one, Beauties!
1. Vegetables and Peas
Foods to Lower Cholesterol/ Photo: Pexels.com/Tima Miroshnichenko
Dried beans and peas contain high fiber so they can help reduce cholesterol. Additionally, dried beans and peas are good sources of plant protein. Some examples of vegetables and beans that can be consumed regularly include spinach, asparagus, garbanzo beans and black beans.
2. Whole grains
Wheat illustration/Photo: Freepik.com/jcomp
Whole grains contain complex carbohydrates that are high in fiber and can help lower cholesterol levels. Not only that, whole grains are also low in total fat and saturated fat. You can eat whole grains such as brown rice, quinoa and wheat.
3. Meat and Fish
Foods to Lower Cholesterol/ Photo: Pexels.com/Krisztina Papp
You can enjoy meat or steak as long as you don’t consume more than 500 grams per day. If you want to look for other menu variations, you can choose skinless chicken and fish.
4. Low Fat Dairy Products
Illustration susu/Photo: Unsplash.com/Nikolai Chernichenko
Low-fat dairy products contain more calcium and protein. Apart from that, low-fat dairy products also contain much less saturated fat, you know.
Foods to Lower Cholesterol/ Photo: Pexels.com/Jane Doan
Fruit contains several important vitamins and minerals that the body needs. Not only that, fruit is also rich in fiber. Try adding berries to a bowl of oatmeal for breakfast.
However, you also need to be careful with the added sugar in canned fruit products. Choose whole fruit over juice because it contains more fiber.
6. Nuts and seeds
Foods to Lower Cholesterol/ Photo: Pexels.com/Jess Loiterton
The TLC diet focuses on reducing fat intake. However, the body also needs fat intake to support cell function. You still need a certain amount of fat for your body to function properly. Set 25-35% of daily calories consisting of fat from nuts, oils and seeds.
So, those are several types of food that can help reduce cholesterol levels and improve heart health. Come on, start consuming it regularly, Beauties!
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