Therapeutic Lifestyle Changes, or TLC, is a program aimed at improved health for people at high risk for cardiovascular disease. It consists of a cholesterol-lowering diet, weight loss and physical activity. The TLC diet is targeted at individuals with elevated low-density lipoprotein -- LDL -- cholesterol or lipids, coronary heart disease, cardiovascular disease, diabetes, pre-diabetes or metabolic syndrome. By incorporating dietary modifications with exercise and weight management, the TLC diet works to reduce LDL cholesterol to goal levels and reduce the risk of heart disease.
Monitor Fat Intake
The TLC diet recommends consuming between 25 and 35 percent of calories from fat. Less than 7 percent of calories should be from saturated fat. According to the National Heart Lung and Blood Institute, or NHLBI, saturated fat raises LDL, the bad cholesterol. It is prevalent in animal products including meat, whole and 2-percent dairy, coconut oil and palm oil. Reduce fat intake by choosing foods naturally low in fat. Fruits, vegetables, whole grains, low and nonfat dairy, beans and legumes are good options. Foods high in healthy unsaturated fats -- such as fatty fish, olive oil, vegetable oil, walnuts and avocados -- are good substitutes for saturated fats.
Limit Cholesterol Intake
No more than 200 mg of dietary cholesterol are allocated per day on the TLC diet. Cholesterol is only found in foods derived from animals. The NHLBI states that dietary cholesterol increases blood cholesterol levels. This leads to an increased risk for cardiovascular disease. Foods high in cholesterol are often high in saturated fat. Choose lean and skinless beef or poultry, fish, low or nonfat dairy, egg whites, beans, legumes, fruits, vegetables and whole grains to reduce cholesterol consumption.
Moderate Sodium Consumption
Elevated blood pressure, along with high cholesterol, often necessitates a low sodium diet. The TLC diet recommends consuming less than 2400 mg of sodium -- the equivalent of 1 tsp. of salt -- daily. Sodium is used as a preservative in many foods. Condiments such as ketchup, soy sauce, mustard, relish, canned soups, canned vegetables, frozen meals, tomato sauce and cheese are high in sodium. Meals purchased outside of the home are also higher is sodium. Reduce intake by preparing fresh meals at home. Use fresh herbs, spices and lemon to flavor foods without salt. Choose fresh or frozen produce. Read nutrition labels and look for items with less than 140 mg of sodium per serving to limit intake.
Increase Fiber and Plant Sterol Intake
According to the NHLBI, if the above dietary modifications are not enough to reduce cholesterol, a physician may recommend increasing fiber consumption or plant sterols. Increased consumption of foods high in plant sterols or fiber helps to reduce cholesterol levels. Soluble fiber is found in citrus fruits, beans, Brussels sprouts, prunes, barley and oats. Plant sterols are prevalent in salad dressings and margarine.
