Approximately one in six adults in the U.S. has an elevated total cholesterol level, according to the Centers for Disease Control and Prevention, which contributes to the risk of cardiovascular disease. Therapeutic lifestyle changes can lower LDL cholesterol and total cholesterol levels without the need for medications. These changes include what you eat, how much you eat, and how physically active you are. The goal is to gradually adopt a new lifestyle that will lower your future risk of heart disease. The Therapeutic Lifestyle Change--TLC--diet is designed to help reduce cholesterol.
Step 1
See your physician to get a reading of your total cholesterol, including LDL and HDL levels. The LDL are known as "bad" cholesterol and the HDL as "good" cholesterol. While the goal is to lower LDL levels, it is healthier for the HDL level to be higher. The National Institutes of Health guidelines report optimal levels as 200mg/dL or lower for total cholesterol, 100mg/dL or lower for LDL and 60mg/dL or above for HDL.
Step 2
Reduce dietary intake of fat, saturated fat and cholesterol. TLC diet guidelines call for less than 200mg cholesterol per day, less than 7 percent of the total calories from saturated fat, and 25 percent to 35 percent of the total calories from fat. In a 2,000-calorie diet this translates to about 75g of dietary fat.
Step 3
Prepare low-fat foods at home. Bake or broil meats instead of frying. Choose low-fat dairy options like skim milk and low-fat cheeses.
Step 4
Make low-fat food choices when dining out. Choose baked or broiled options and ask for sauces to be served on the side. Avoid buffet dining if you find it leads to overeating.
Step 5
Increase intake of soluble fiber to 10g per day and preferably up to 25g, as tolerated. Include oatmeal, fresh fruits and beans or legumes in your diet. Increase fiber intake slowly to prevent gas and bloating.
Step 6
Increase physical activity to 30 minutes of moderate exercise on most days. Exercise periods can be broken down to 10 minutes, three times per day, instead of all at once. Playing tennis, bike riding or household chores are all activities that burn calories.
Step 7
Maintain a healthy weight. Eating less fat and being more active both contribute to weight loss. Weigh yourself regularly and know your body mass index--BMI.
Tips and Warnings
- See your physician for recommendations to lower your cholesterol. TLC alone does not help every individual--medication may be necessary for some people to reduce their cholesterol level. A registered dietitian can help you plan a diet that meets your needs.
- Check with your physician before altering or changing your regular diet and exercise program.
Things You'll Need
- Bathroom scale
