The TLC (Therapeutic Lifestyle Changes) diet is one of several heart-healthy diets that can lower cholesterol and help lower your risk of heart disease or stroke. When you follow this diet, you eat less fat and change the types of fats you eat. You also eat fewer foods that have cholesterol.
Here is an infographic showing 10 steps to better health with the TLC diet
10 steps to better health
In the world where many diseases emerge every year, it is common for people to think about their health. This is why many companies are producing products that have potential health benefits for the consuming public. One of most marketed products today are health drinks that were derived from plants with soothing properties such as tea.
Tea itself is considered a health drink especially for the Chinese who have been using it for its medicinal benefits roughly 4,000 years ago. In some other countries where there is cold climate, tea is a very popular drink next to water. Basically, tea has four types: the black tea, the oolong tea, the green tea, and the white tea. Each of which is said to have benefits that can help the overall well being of a person.
Green tea’s secret
But among all these types, green tea stands out because many health drinks, beauty products, and even food make use of it. Experts say that the reason behind this demand for green tea is because it is rich catechin polyphenols—more specifically in “epigallocatechin gallate” or EGCG, which is a very powerful anti-oxidant.
Coming from the leaves of the plant called “camellia sinensis,” experts say that green tea is considered are superior among the rest because it processed in the very different way. Unlike other types of teas, which are obtained from fermented leaves, the leaves of green tea are steamed. This is to ensure that the EGCG will not be oxidized unlike in the fermentation process where the EGCG are converted into other forms complex compounds.
Healthy benefits
One of the reasons why people use healthy drinks and products that are derived from green tea is to maintain a healthy body that is away from diseases or illnesses.
Since green tea is believed to be the healthiest among other types of teas, people consume it to veer away from certain medical conditions or to cure existing health conditions such as cancer, rheumatoid arthritis, high cholesterol levels, cariovascular diseases, infections, tooth decay, and various impaired immune functions as well as help people to lose weight.
More and more people who are at risk with cancer and even those who are already suffering from the condition are using green tea as a health drink because of its high EGCG content. Experts believed that EGCG could inhibit the growth of cancer cells in the body by killing the cells without causing harm to other cells and tissues.
Many companies also use green tea in their products because EGCG itself can lower LDL cholesterol levels while inhibits “thrombosis,” the abnormal formation of blood clots in the body which are major causes cardiovascular diseases such as heart attacks and stroke.
In the field of losing weight, more and more people are using green tea as a health drink because it is believed that the extract from the green tea is able to burn more calories compared to placebo or caffeine. For those who have dental concerns such as tooth decay, green tea can also help avoid this because it contains bacteria-destroying properties that kills the bacteria in plaque.
Although green tea has many proven benefits to people who use it as a health drink, experts still warn that it should be used in moderation. This is because green tea still contains caffeine, which can cause insomnia attacks to people who have low caffeine tolerance.
When the goal is rejuvenating the body, mind and spirit, the method should be smaller, more frequent snacks and meals. This will help keep energy levels on an even keel, and regulate your blood sugar levels to avoid spikes and dips. When you choose the right combination of foods, your body gets the much-needed boost it needs to sustain itself properly, even through those slumps later in the day. So dump those high sugar junk foods and reach for the following foods and get that boost you need.
Any fresh fruit, especially with skins or seeds like peaches, apples, pears, oranges, and strawberries, is a great source of vitamins and fiber. In the summer you can choose a peach and get plenty of dietary fiber, niacin (vitamin B3), potassium, beta carotene and vitamin A, plus high amounts of vitamin C. Niacin is important for providing energy for cell tissue growth. Along with regulating fluid balance, potassium helps maintain the electrical stability of the cells of your heart and nervous system and is important for cell and muscle growth. Vitamin B12 plays a role in red blood cell formation, nerve function, and metabolizing protein and fat.
Dried Apricots and Almonds combination provides a high amount of vitamin A, iron protein and dietary fiber. Both foods are low in cholesterol and sodium, and apricots are a great source of potassium, which is important in regulating your body’s fluid balance. The vitamin A in apricots contributes to healthy vision, bone growth, and reproduction, and helps fight infection.
Raisins are a healthy, low-fat, low-cholesterol, and low-sodium snack with significant amounts of potassium, phosphorus, copper, and iron, and when mixed with low-fat yogurt, you also get riboflavin (vitamin B2) and vitamin B12, as well as a high amount of calcium, which is needed not only for strong bones and teeth but also plays a key role in the normal functioning of the heart and other muscles.
Baby carrots and sesame sticks are a tasty treat that will provide significant amounts of beta carotene, vitamin A, vitamin C, folate, vitamin B6, iron, potassium, copper, and fiber. Beta carotene helps protect against diseases like heart disease and some cancers.
Vitamin A is important for healthy skin, for better night vision, and to fight infection and respiratory ailments. Folate, or vitamin B9, is essential to human life, helping to form red blood cells and break down proteins, and playing a key role in cell growth and division.
Peanut butter on some whole grain crackers is an excellent source of protein, iron, niacin, and fiber. Peanut butter on celery is a classic snack, has great staying power, and the celery is stuffed with numerous vitamins, minerals, and is high in fiber. Low-fat string cheese is a good quick source of protein and calcium. They come in easy-to-carry individual servings and you can add a piece of fresh fruit for extra fiber.