If you have high cholesterol, your doctor may recommend you change your eating habits in an effort to bring levels down into a healthier range. In some cases, patients prefer to adopt a healthier eating plan before trying prescription drugs designed to lower cholesterol. The diet commonly recommended is the Therapeutic Lifestyle Changes Diet, the National Heart Lung and Blood Institute reports. In addition to dietary modifications, the plan also involves getting regular exercise.
Cholesterol Intake
The first step in adopting a cholesterol-lowering diet should be to restrict your cholesterol intake. In the TLC diet, cholesterol intake should be limited to no more than 200mg daily, according to the American Heart Association. To help lower your cholesterol intake, familiarize yourself with the amount of cholesterol various foods contain. Then, make daily food choices that reflect this maximum daily cholesterol intake goal.
Fat Intake
You must also restrict fat intake if you are changing your diet in an attempt to lower your cholesterol levels. In particular, focus on restricting saturated fat intake so it amounts to no more than 7 percent of your total fat intake, the American Heart Association advises. Saturated fats are particularly bad for you because they raise both total cholesterol levels and LDL levels. Another type of fat to avoid is trans fat, which is often found in fried foods, processed foods and baked goods made in commercial kitchens. Instead of trans fat and saturated fat, look for foods with monounsaturated fat, which is in olive oil, canola oil and other plant-based oils.
Calorie Intake
When following the TLC Diet, consume only enough calories to maintain a healthy weight for your height, advises the National Heart Lung and Blood Institute. If you are overweight, restrict your daily calorie intake to lose weight. A weight loss of even 5 or 10 lbs. may result in a lower cholesterol level, MayoClinic.com reports. If you do not know how many calories you should be eating each day, consult with your doctor or a nutritionist for guidance.
Soluble Fiber Intake
If you restrict your cholesterol and saturated fat intake and still don't see enough of a reduction in your cholesterol levels, try increasing the soluble fiber in your diet, advises the National Cholesterol Education Program. Fruits, vegetables and whole-grain foods such as whole-wheat bread and pasta and brown rice all are good natural dietary sources of fiber.
Substitutions
Adopting a new diet can be difficult if you have to give up many of the foods you enjoy. On the TLC Diet, you may find it helpful to make healthier choices instead of giving up foods entirely. For example, you can still eat meat, but you should trim fat from meat before eating and look for lean cuts of meat with little fat or marbling. Instead of whole eggs, use egg substitute of egg whites, and buy low-fat or skim-milk dairy products instead of whole milk, the Hershey Medical Center at Penn State University recommends. When baking, try substituting applesauce for at least some of the butter.
References
- National Cholesterol Education Program
- National Heart Lung and Blood Institute: High Blood Cholesterol: How Is High Blood Cholesterol Treated
- American Heart Association: Step I, Step II and TLC Diets
- Penn State University Hershey Medical Center: High Cholesterol
- MayoClinic.com: Top 5 Lifestyle Changes To Reduce Cholesterol
