High cholesterol can have devastating effects on the body, such as raising blood pressure and increasing the chances of heart disease, heart attacks and stroke. One way to combat high cholesterol is to follow the TLC Diet. TLC stands for Therapeutic Lifestyle Changes, and was developed by the National Heart Lung and Blood Institute's National Cholesterol Education Program. While the program includes exercise and weight management, its focus is on healthy eating.
Limit Fat Intake
On the TLC diet, it is recommended that out of your total daily calorie consumption, you should allow no more than 25 to 35 percent of that intake to be from fat calories, and no more than 7 percent of that 25 to 35 percent should be from saturated fat. The National Heart Lung and Blood Institute suggests replacing saturated fat choices with choices that contain unsaturated fats. For example, limit solid shortenings when cooking and opt for liquid oils instead, such as safflower oil, olive oil or sesame oil. A report from the Harvard School of Public Health explains that our bodies can produce saturated fat, so we don't need to consume any in our diets. Trans fats are especially harmful, as the HSPH states that they not only raise bad (LDL) cholesterol levels, but they lower good (HDL) cholesterol levels as well. When selecting foods, check the labels to make sure that you will be staying under your daily fat intake limit when you consume them. Another type of fat you need to limit in your diet is cholesterol, keeping your intake to less than 200 mg per day. Limiting your selection of meats to lean meats or fish will also help you limit your fat intake.
Limit Caloric Intake
The TLC diet promotes the idea of eating only the number of calories that you need in order to get to, or maintain, your ideal weight. This may be a major difference to what you're eating now, especially if you are overweight. What does calorie restriction have to do with cholesterol levels? A study published in the March 16, 2004 edition of "Proceedings of the National Academy of Sciences" states that when the blood cholesterol levels of those on a calorie-restricted diet were compared with those who were on a typical American diet, the calorie-restricted dieters showed much lower numbers in their total cholesterol levels, blood sugar levels and even had a higher HDL (good) cholesterol level. This study included patients that had been on long-term calorie restriction, for six years or more. Calorie restriction is not a temporary fix, but like the name of the diet says, a therapeutic lifestyle change.
Increase Fruits, Vegetables and Grains
Therapeutic lifestyle changes are not just about removing things from your diet, but adding good things in as well. Filling your plate with fresh fruits, vegetables and whole grains is a way to satisfy your hunger while keeping your caloric intake down. Fruits, vegetables and whole grains also add something that is important in treating high cholesterol, and that is soluble fiber. The American Heart Association reports that when eaten along with a diet low in fats, such as the TLC Diet, soluble fiber reduces the risk of heart disease, and the fibers also reduce LDL (bad) cholesterol levels. Soluble fiber is found in dietary sources such as oats and oatmeal, apples and applesauce, beans, peas, citrus fruit and strawberries.
