Benefits and effects of Dash and TCL diet

What do you know about the DASH diet? This diet is basically planned and in what areas it is useful. You can get help from these diets to lose weight. In this way, we avoid coronary heart disease with the help of exercise, diet, Quitting smoking habits and losing weight will be healthy. TLC diet also works like this diet and is suitable for protecting the heart.

Like the DASH diet, which is often recommended for people who have high blood pressure and are at risk of heart attack, the TLC diet is very effective in keeping your heart healthy. The goal of this diet is to reduce cholesterol levels by making small changes in diet, exercise, smoking habits and weight loss. The TLC diet is primarily aimed at maintaining optimal body weight and reducing the consumption of saturated fats; Because obesity is one of the risk factors for coronary heart disease. Here are the key points about the TLC diet that protects the body’s blood vessels.
1. The consumption of saturated fats should not be more than 7% of the total calorie consumption in foods, because the high amount of saturated fats can lead to the accumulation of cholesterol in the body.
2. Make sure that the daily consumption of cholesterol (through diet) is below 200 mg; Because consuming too much of it will make your disease worse.
3. The most important factor of any type of healthy and useful diet for the heart is that the amount of sodium consumed per day is less than 2400 mg, that is, about 2 spoons per day.
4. Make sure that the total amount of calories in your diet is 25 to 30% of your daily calorie intake, which should come from fats, preferably unsaturated fats. Also, keep in mind that calorie consumption should only be for the purpose of achieving a proper weight balance.
In addition to these tips, it is better that your diet includes fresh fruits, leafy green vegetables, and foods rich in fiber, which are low in fat and high in nutrients, and on the other hand, have a high satiety index, which will prevent overeating and weight gain.
Other than that, while many people cut back on oils after they find out they have heart disease or high cholesterol, the key is to cut back on trans fats, saturated fats, and cholesterol-rich foods. In fact, it is better to replace them with fats rich in omega-3, because it not only lowers cholesterol, but also lowers the risk of heart disease.
Elodoctor source

21 Mehr 1395 16:04

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