High cholesterol will bring so many troubles for you. You need your heart to function properly in your later years. A young body can eat and digest most of the food but when the cholesterol starts to accumulate in your veins, you begin to lose the battle slowly. TLC diet stands for Therapeutic Lifestyle Change diet. It needs you to change your food intake and lifestyle in order to flush out the cholesterol in your diet. Heart diseases are the most common cause of death today. You should opt for a TLC diet for better heart health.
We are often focused on our appearance and we forget to look and feel what is going inside of us. If your organs are healthier, your performance, your mood, and your endurance will resonate. The TLC diet is not a term diet, it requires a permanent change in your life. There are two types of cholesterol in our bodies, High-Density Lipoprotein (HDL) and Low-Density Lipoprotein (LDL). The HDL is good cholesterol, eliminates the cholesterol and transfers it to the liver to get it off the body, on the other hand, the LDL is bad cholesterol, it transfers cholesterol to the arteries and tissues.
When your LDL cholesterol levels get high, plaque starts to form in your tissues and arteries get stiff, and blockage of blood flow begins. The causes of LDL cholesterol spike is smoking, bad eating habits, weight gain, and sedentary routine. The real danger happens when the plaque is formed in the coronary artery. It is the artery which supplies oxygen and blood to the heart. The cause of the heart attack is an arterial blockage. The unstable plaques burst and let loose cholesterol and fat in the bloodstream, which ultimately leads to heart attacks.
The TLC diet
Step 1 of the TLC diet is self-control. You have to keep a check on your intake of trans-fat-rich foods, saturated fat-rich food, and cholesterol sources from animals. Begin exercising, the first step is to at least exercise 3 hours a week. Do more if your body and the doctor allows. For overweight folks, they should consult their doctors and dieticians on the diet plan. They should reduce their calorie intake to lose weight. It is not recommended to follow a fast weight loss diet. The first step should take six weeks to show proper results, once you are habituated to step 1, move on to step 2.
Following step 2 will be easier than following step 1. Cut furthermore intake of trans-fat-rich foods, saturated fat-rich food, and cholesterol sources from animals. Eat more plant-based foods which have stanols and sterols. stanols and sterols completely block the absorption of cholesterol into the bloodstream, thus preventing heart conditions. Eat more fibre in your diet, it will allow better absorption of nutrients and proper bowel movements. Follow step 2 for six more weeks, you will notice your condition is getting better. After the completion of the TLC diet step 2 for six weeks, move on to step 3.
Step 3 requires you to add some caution in your lifestyle. Go to the doctor for the checkup of your heart condition and metabolic syndrome if you need medication take it, and make dietary changes if suggested by the doctor. Increase your workout hours, lift weights under guidance from a physical trainer. After the completion of step 3, the final step is to be followed.
Follow the previous three steps in perpetuity, as it is not a temporary diet, but a permanent lifestyle change. Keep going to the doctor for a full body checkup in 5-6 months. Remember, a healthy diet along with an exercise routine is the key to keep your heart healthy. Another important factor to remember is to take the least amount of stress. Make yourself emotionally strong, taking stress will make a bad heart condition, worse.
What to eat in the TLC diet
Vegetables like spinach, broccoli, beetroot, green bell pepper, celery, garlic, onion, tomato, and radish are heart-healthy. Fruits like Banana, apple, lime, lemon, kiwi, grapefruit, pomegranate, and berries are good for your heart. The protein sources in the TLC diet should be egg whites, skinless chicken breast, lentils, soybean, tofu, and mushrooms.