Get to know the TLC Diet that Can Help Lower Cholesterol and Make a Healthy Heart
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High cholesterol is known to be bad for health. Especially ahead of Eid al-Adha which is synonymous with eating goat, cholesterol can rise after consuming it.
Of course this cholesterol problem does not only exist in Indonesia. As many as 94 million adults in the United States are known to have cholesterol levels above 200 mg/dL. This increases the risk of developing heart disease and stroke.
Although there are now various drugs to lower cholesterol levels, health experts recommend changing your lifestyle and diet. One type of diet that can lower cholesterol levels and increase of heart health is TLC (Therapeutic Lifestyle Changes). This diet focuses on healthy, whole foods and minimizes daily fat intake.
Let's see the full review of the TLC diet which can help reduce cholesterol levels, as reported by the following Health News!
Key Components of the TLC Diet
This diet focuses on reducing your intake of saturated fat, trans fat, and cholesterol. Instead, multiply the consumption of fruits, vegetables, nuts, and seeds. The TLC diet prioritizes heart health, so it's important to eat a balanced, nutritious diet.
In addition, physical activity is also a major component of the TLC diet. Lazy to move can increase the risk factors for heart disease, you know. Regular exercise can help lower LDL, triglycerides, and blood pressure.
TLC Diet Guidelines
If you want to try the TLC diet, start by limiting saturated fat to less than 7% of your total daily calories. This can reduce LDL levels by up to 8-10%.
Then, lower dietary cholesterol to less than 200 mg/day. By doing so, you can reduce your LDL levels by 3–5%.
Then, add 5–10 grams of soluble fiber intake each day to lower LDL levels by 5–15%. You can eat fruits and vegetables to help reduce cholesterol. In addition, try to exercise regularly at moderate intensity for at least 30 minutes every day.
Cholesterol Danger
The body uses cholesterol to make important components such as hormones, bile acids and Vitamin D. However, too much cholesterol gets trapped in the artery walls.
Over time, cholesterol will continue to accumulate in the blood vessels in the body. This can lead to blocked coronary arteries resulting in chest pain.
If the cholesterol deposits burst, cholesterol and fat will spread through the bloodstream. Even worse, this can form a blood clot that restricts blood flow through the artery and can potentially cause a heart attack.
Apart from limiting fat intake, you also need to avoid activities that can increase cholesterol risk factors such as smoking.
The risk of getting high cholesterol increases at the age of 45 for men and 55 for women. For this reason, it is very important to make healthier lifestyle changes before you reach that age.
Indonesian to English translation
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