The Therapeutic Lifestyle Changes Diet was designed to treat cardiovascular disease, mainly lowering cholesterol to prevent atherosclerosis. Atherosclerosis is the thickening of the blood vessel walls caused by the formation of plaque. According to the American Heart Association, plaque forms when blood lipid levels are abnormal and can result in a heart attack, stroke or other vascular disease. The TLC diet plan recommends fruits, vegetables, whole grains, increased fiber and decreased saturated fat and cholesterol. The TLC plan not only involves dietary changes, but also includes physical activity and weight loss in order to achieve the desired outcomes.
Risks
There are several things that may put you at risk for heart disease. They include family history, obesity, high blood pressure, cigarette smoking, physical inactivity and abnormal blood lipid values. The National Cholesterol Education Program developed the Adult Treatment Panel III guidelines. These guidelines indicate the desired blood lipid values. Low density lipoprotein (LDL), which is also known as the "bad cholesterol," should be less than 100mg/dL. The higher your high density lipoprotein (HDL) or "good cholesterol" levels are, the better. Triglyceride levels should be less than 150 mg/dL.
Foods to Include
The TLC diet plan encourages increased fiber intake, so eat whole grain breads, pasta, rice and cereal. Fiber intake should be 20 to 30 g per day. You can eat three to five servings per day of fresh, frozen or canned vegetables, but only if they have no added fat or salt. Two to four servings of any type of fruit is recommended. Fat-free or low-fat dairy products are encouraged. Egg whites or egg substitutes are preferred, or an intake of no more than two egg yolks per week. Eat no more than 5 oz. of lean, skinless meat or fish per day. Margarines containing plant stanol/sterol esters may also have a beneficial effect on blood lipid levels.
Foods to Avoid
Carbohydrate foods that you will want to avoid include doughnuts, pastries, biscuits, cakes, chips, buttered popcorn, snack mixes and regular crackers. Any vegetables or fruits that are fried or served with butter or cream are not recommended. Whole-fat or 2-percent-fat dairy products are discouraged on the TLC diet plan. Processed meats, including bacon, sausage and hot dogs, are not recommended. Fried meats and fish or meats with the skin attached should be avoided. Fats and oils, such as butter, shortening and stick margarine, should also be avoided.
Weight Loss
Weight loss is an important part of the TLC plan. Lose the weight gradually, however. A weight loss of no more than 2 lbs. per week is recommended. Your initial goal should be to lose 10 percent of your body weight within the first six months. Keep a food journal to monitor everything you eat and to break bad habits. This will highlight the dietary changes you need to work on and show you the progress you've been making.
Physical Activity
You can incorporate physical activity into your life in many ways. Household chores can even count as physical activity. Easy ways to be more active include parking your car farther away and walking, taking the stairs instead of the elevator, and doing exercises while watching television. Taking part in recreational activities can be a fun way to incorporate exercise. Join a sports team, ski, swim or dance --- just make sure it's something you enjoy doing.
References
- American Heart Association: Why Cholesterol Matters
- The National Cholesterol Education Program: Introduction to the TLC Diet
- American Heart Association: What Your Cholesterol Levels Mean
- The National Cholesterol Education Program: Third Report of the National Cholesterol Education Program (NCEP) Expert Panel on Detection, Evaluation, and Treatment of High Blood Cholesterol in Adults (Adult Treatment Panel III) -- Final Report
