A high TLC (total lipid count) indicates high cholesterol levels, which can increase your risk of heart disease. Here’s what you can eat to lower your TLC:
1. Focus on Heart-Healthy Fats
- Good Fats: Choose monounsaturated and polyunsaturated fats found in olive oil, avocados, nuts, seeds, and fatty fish like salmon.
- Limit Saturated and Trans Fats: These fats are found in red meat, butter, fried foods, and processed foods.
2. Eat Plenty of Fruits and Vegetables
- Fiber: Fruits and vegetables are rich in fiber, which helps lower cholesterol levels.
- Antioxidants: They also contain antioxidants that protect your heart health.
3. Choose Whole Grains Over Refined Grains
- Whole Grains: Look for bread, pasta, and cereals made with whole grains. They provide more fiber and nutrients.
- Refined Grains: Avoid white bread, white rice, and sugary cereals.
4. Limit Sugary Foods and Drinks
- Added Sugars: Reduce your intake of sugary drinks, desserts, and processed foods.
- Fruit: Choose fresh fruit over sugary juices.
5. Choose Lean Protein Sources
- Lean Protein: Opt for lean protein sources like fish, poultry, beans, and lentils.
- Red Meat: Limit red meat consumption.
6. Cook at Home
- Control Ingredients: When you cook at home, you can control the ingredients and avoid unhealthy fats and sugars.
- Portion Sizes: Be mindful of portion sizes.
7. Consult a Healthcare Professional
- Personalized Diet: A healthcare professional can recommend a personalized diet plan based on your specific needs.
- Medical Advice: They can also provide guidance on managing your cholesterol levels.
Remember, dietary changes take time to show results. Be patient and consistent with your efforts.
