The TLC diet is a healthy eating plan that can help you lower LDL cholesterol and lose weight. It's based on guidelines from the National Heart, Lung and Blood Institute (NHLBI) for people who need to reduce their LDL cholesterol.
The NHLBI recommends a heart-healthy eating plan called DASH (Dietary Approaches to Stop Hypertension), which includes three main components: higher intake of fruits and vegetables, whole grains, low-fat dairy products; lower intake of saturated fats, trans fats and sodium; increased consumption of protein foods such as fish, poultry and beans while limiting red meat consumption to no more than once per week..
The TLC diet was developed by the National Institutes of Health to help people lower their cholesterol.
The TLC diet is different from other diets in that it allows you to eat foods high in cholesterol, like eggs and shrimp, as long as you restrict your overall amount of calories. The idea behind this approach is that if you eat a small number of high-cholesterol foods, then your body won't need to produce so much cholesterol on its own.
The TLC diet works by reducing the amount of cholesterol in your bloodstream through two ways:
Lowering LDL cholesterol
lowering the amount of saturated fats and trans fats that you consume each day by following ABCD guidelines and restricting calories from saturated fat and trans fats.
The goal is to get most of your calories from carbohydrates (60%), with about 20% coming from protein and the remaining 20% from fat—about 10 grams per 1000 calories consumed. Along with restricting fats, the TLC diet advocates eating more fruits, vegetables, whole grains and other heart-healthy foods while cutting down on red meat and hydrogenated oils (trans fats).
This diet has been around since 1994 and has been cited in several studies as an effective approach to improving health.
The TLC diet is known for its simple rules: avoid fat, eat just enough protein, get plenty of exercise, and manage stress. It also encourages people to drink alcohol in moderation (no more than one drink per day for women or two drinks per day for men).
It calls for limiting saturated fat to 7% of your total daily calories and cholesterol to 200 milligrams per day.
The TLC diet has two main goals: lowering LDL (bad) cholesterol and losing weight.
Lowering LDL cholesterol
The lower your LDL, the less likely you are to have heart disease. On average, people who eat a healthful diet can lower their LDL by up to 20 percent. The TLC diet can help you lower your LDL even more. Losing weight.
If you want to lose weight, then this is an important factor in your success. Weight loss makes a big difference in how high or low your blood sugar and triglycerides are.* Keeping blood pressure under control.
Eating right helps control blood pressure in most people — but if you're one of those few who need medication for hypertension (high blood pressure), then controlling calories on a calorie-controlled plan is important for keeping down those readings at checkups so that doctors will continue prescribing them regularly. Reducing risk factors for diabetes.
This disease is becoming increasingly common; some estimates say that one out of every three Americans will develop it during his or her lifetime! If you aren't at risk now but would like to avoid getting diabetes later on down the line then following this guidelines will help keep things under control. Lowering triglycerides.
To qualify for the TLC diet, your total cholesterol should be at least 240 mg/dL. You should also have a high risk of heart disease based on other risk factors, like high blood pressure or diabetes.. If your doctor does not recommend the TLC diet, you can still follow it as a healthy eating plan.
The TLC diet has been proven effective in helping people lose weight and improve their health. For those who have high cholesterol and a high risk of heart disease, the TLC diet can be an effective method for lowering LDL cholesterol and losing weight. This can lower your risk of developing heart disease and other conditions like diabetes or stroke. You may want to talk with your doctor about this diet before trying it though because it can be hard to follow if you do not have any health problems related to weight or cholesterol levels.
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by Karen L Swanson(Author), Jennifer Koslo Phd. RD(Contributor)
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