The most important in this diet is to limit the intake of fat, especially saturated (fatty meat, fatty dairy products, fried foods), which increase cholesterol and risk of heart attack or stroke. It is recommended that 25 percent of daily calories from fat, less than seven percent of daily calories from saturated fat and no more than 200 milligrams of cholesterol per day (as there are in approximately 60 grams of cheese).
Less meat, more fish
Saturated fat in the diet can be reduced by limiting the amount of meat and fatty dairy products. Choose low-fat versions of these foods. Replace most animal fats with unsaturated fats, preferably monounsaturated oils such as olive, flax or peanut oil.
TLC diet includes a lot of carbohydrates, vegetables, fruits, low-calorie and fat-free dairy products, fish, turkey and chicken (without skin).
Authors TLC diets claim that adherence to such a diet for six weeks can lower the levels of bad (LDL) cholesterol by 8 to 10 percent. Also, this diet to lose one to two pounds per week, which is actually the healthiest weight loss methods.
TABLE FOOD
- Lean red meat, chicken, turkey, fish, legumes: not more than 150 grams per day
- Eggs: no more than two yolks per week
- Fat-free milk and dairy products: two to three times a day (a cup of milk or yogurt with low-fat, 30 g of fresh skim or low-fat cottage cheese, plain cheese)
- Fruits: two to four times a day (1 piece of fruit, apple, orange, banana, or half a cup of canned fruit, or one cup of berries, melon, or 3/4 cup juice)
- Vegetables: three to five times a day (one and a half cup of raw leafy green vegetables, 1 cup of cooked or fresh vegetables; 3/4 cup low-fat vegetable soup)
- Pumpernickel bread, cereals, pasta, rice: 6 - 9 times a day (1 thin slice of bread; 1/2 rolls or whole if small; 30 g cereals 1/2 cup of cooked pasta, rice or other grains; 1/2 cups of boiled potatoes)
- Fats and oils: 6 - 8 times per day (1 teaspoon of olive oil or peanut oil, 1 teaspoon of corn, soybean or sunflower oil), two tablespoons of nuts or seeds 1 tablespoon low-fat mayonnaise
- Sweets and Cakes: Only if you have less fat and sugar
Fresh spices
They are a healthy substitute for salt, and the salt contains 2,400 milligrams of sodium in one teaspoon kavenoj. The greater the amount of sodium than you should not enter into the body during the day, if you want to keep track of your blood pressure. So - it is clear why the fresh natural flavor much better option.
Fresh chopped garlic and rosemary goes well with potatoes, parsley goes well with soup or with eggs, sage goes well with meat, thyme can be added to the popcorn. These natural herbs are also rich in antioxidants, to further protect your heart from potential heart disease. If you can not deprive the salt, it is better to use sea salt, and you can also mix (and thus mitigate) with other spices.
Are recommended and macrobiotic condiments that are very tasty and add saltiness - soy and tamari.They can be put in salads, or added to cooked dishes at the end of cooking.
Low-calorie and low-fat yogurt
Many people prefer this foodstuff is consumed at breakfast or as a snack. It contains calcium and potassium - minerals that lower blood pressure.
Garlic
These vegetables some love it, some do not, but one thing is certain - Garlic has an important role in lowering bad cholesterol. To obtain the best effect, you need to eat a few slices a day.
Olive oil
This oil is rich in unsaturated fats, which can lower cholesterol when replacing saturated fat in your diet.It is important that any reduction in the intake of saturated fats (found in cheese, the butter and fatty meats). Good substitutes are foods with olive oil (salads and dishes that are fried in the oil), avocados, nuts and other sources of unsaturated fats, especially monounsaturated fat. Olive oil has other benefits - it contains polyphenols, which prevent the bad cholesterol that sticks to artery walls. Although this is more expensive than oil sunflower, it should be part of your kitchen. The health of people do not save.
Almonds
When adults eat about 30 grams of these koĊĦtunjavih fruit per day, the level of bad cholesterol, they are reduced by 13 to 20 percent. All nuts are healthy and nutritious, but almonds are especially good for the heart because they contain a lot of vitamin E. This antioxidant has a strong effect in the prevention of atherosclerosis. They are also a good source of calcium. If you do not like raw almonds, try a little browned in the oven, it will reduce the bitterness and the flavor.
Carrot
Researchers at Harvard found that very helpful to eat every day, half a cup of carrots. This amount reduces the risk of diabetes in women by as much as 27%.
Less meat, more fish
Saturated fat in the diet can be reduced by limiting the amount of meat and fatty dairy products. Choose low-fat versions of these foods. Replace most animal fats with unsaturated fats, preferably monounsaturated oils such as olive, flax or peanut oil.
TLC diet includes a lot of carbohydrates, vegetables, fruits, low-calorie and fat-free dairy products, fish, turkey and chicken (without skin).
Authors TLC diets claim that adherence to such a diet for six weeks can lower the levels of bad (LDL) cholesterol by 8 to 10 percent. Also, this diet to lose one to two pounds per week, which is actually the healthiest weight loss methods.
TABLE FOOD
- Lean red meat, chicken, turkey, fish, legumes: not more than 150 grams per day
- Eggs: no more than two yolks per week
- Fat-free milk and dairy products: two to three times a day (a cup of milk or yogurt with low-fat, 30 g of fresh skim or low-fat cottage cheese, plain cheese)
- Fruits: two to four times a day (1 piece of fruit, apple, orange, banana, or half a cup of canned fruit, or one cup of berries, melon, or 3/4 cup juice)
- Vegetables: three to five times a day (one and a half cup of raw leafy green vegetables, 1 cup of cooked or fresh vegetables; 3/4 cup low-fat vegetable soup)
- Pumpernickel bread, cereals, pasta, rice: 6 - 9 times a day (1 thin slice of bread; 1/2 rolls or whole if small; 30 g cereals 1/2 cup of cooked pasta, rice or other grains; 1/2 cups of boiled potatoes)
- Fats and oils: 6 - 8 times per day (1 teaspoon of olive oil or peanut oil, 1 teaspoon of corn, soybean or sunflower oil), two tablespoons of nuts or seeds 1 tablespoon low-fat mayonnaise
- Sweets and Cakes: Only if you have less fat and sugar
Fresh spices
They are a healthy substitute for salt, and the salt contains 2,400 milligrams of sodium in one teaspoon kavenoj. The greater the amount of sodium than you should not enter into the body during the day, if you want to keep track of your blood pressure. So - it is clear why the fresh natural flavor much better option.
Fresh chopped garlic and rosemary goes well with potatoes, parsley goes well with soup or with eggs, sage goes well with meat, thyme can be added to the popcorn. These natural herbs are also rich in antioxidants, to further protect your heart from potential heart disease. If you can not deprive the salt, it is better to use sea salt, and you can also mix (and thus mitigate) with other spices.
Are recommended and macrobiotic condiments that are very tasty and add saltiness - soy and tamari.They can be put in salads, or added to cooked dishes at the end of cooking.
Low-calorie and low-fat yogurt
Many people prefer this foodstuff is consumed at breakfast or as a snack. It contains calcium and potassium - minerals that lower blood pressure.
Garlic
These vegetables some love it, some do not, but one thing is certain - Garlic has an important role in lowering bad cholesterol. To obtain the best effect, you need to eat a few slices a day.
Olive oil
This oil is rich in unsaturated fats, which can lower cholesterol when replacing saturated fat in your diet.It is important that any reduction in the intake of saturated fats (found in cheese, the butter and fatty meats). Good substitutes are foods with olive oil (salads and dishes that are fried in the oil), avocados, nuts and other sources of unsaturated fats, especially monounsaturated fat. Olive oil has other benefits - it contains polyphenols, which prevent the bad cholesterol that sticks to artery walls. Although this is more expensive than oil sunflower, it should be part of your kitchen. The health of people do not save.
Almonds
When adults eat about 30 grams of these koĊĦtunjavih fruit per day, the level of bad cholesterol, they are reduced by 13 to 20 percent. All nuts are healthy and nutritious, but almonds are especially good for the heart because they contain a lot of vitamin E. This antioxidant has a strong effect in the prevention of atherosclerosis. They are also a good source of calcium. If you do not like raw almonds, try a little browned in the oven, it will reduce the bitterness and the flavor.
Carrot
Researchers at Harvard found that very helpful to eat every day, half a cup of carrots. This amount reduces the risk of diabetes in women by as much as 27%.
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