The National Institute of Health, along with the American Heart Association, recommends lowering high cholesterol levels with an approach called therapeutic lifestyle changes, or TLC. The TLC diet is low in saturated fat and cholesterol, and helps maintain an ideal body weight. The diet is recommended for those with high cholesterol, cardiovascular disease or diabetes.
Diet Composition
The number of calories you take in per day on the TLC diet should be based on your individual needs, and designed to maintain an ideal body weight. Of the total calories, 25 to 35 percent should come from fats, but no more than 10 percent of your calories should come from polyunsaturated fats, and no more than 20 percent should come from monounsaturated fats. About 15 percent of your calories should be proteins and 50 to 60 percent should come from carbohydrates.
LDL Intake
The most important component of the TLC diet is reducing your intake of low-density lipoproteins, the "bad" saturated fats that contribute to heart disease. No more than 7 percent of your total daily caloric intake should come from saturated fat, and dietary cholesterol should be limited to less than 200 mg per day. A gram of fat has 9 calories, so that's less than one gram of saturated fat per 100 calories of your diet, or 15 grams of saturated fat for a 2,000-calorie-per-day diet.
Therapeutic Foods
In addition to reducing your intake of bad fats, the TLC diet also suggests increasing your intake of foods that reduce absorption of cholesterol and mitigates its effects in the body. You should consume 10 to 25 grams of soluble fiber daily. The Mayo Clinic recommends oatmeal or oatbran or other foods like kidney beans, apples, pears, barley and prunes, as good sources of soluble fiber. Foods fortified with plant stenols, such as some brands orange juice, are also recommended.
Good Fats
The Mayo Clinic also identifies several food sources of good fats as helpful in lowering blood cholesterol. Foods rich in omega-3 fatty acids are heart healthy and reduce the risk of blood clots. Mackerel, lake trout, herring, salmon and halibut are good sources of omega-3 fats, and should be prepared without butter. Olive oil, walnuts and almonds are also sources of good fats and other heart-healthy nutrients.
Physical Activity
Modification to your diet alone might not be sufficient to reach your cholesterol goals, particularly if you are overweight. The TLC Diet is expected to be used in connection with at least moderate levels of physical activity. You should be getting 30 minutes of regular physical activity most, if not all, days. The American Heart Association recommends enough daily exercise to burn at least 200 kCal. Regular exercise raises good fat levels in the blood and reduces levels of bad cholesterol.
