TLC Diet
The TLC diet, created by the National Institutes of Health’s National Cholesterol Education Program, stands for Therapeutic Lifestyle Changes diet. The objective of the diet is to lower LDL (bad) cholesterol by managing caloric intake, reducing fat and sodium consumption, increasing dietary fiber, and promoting daily physical activity.
The TLC diet requires individuals to track their daily caloric intake and monitor food consumption by reading nutrition labels and adhering to the following guidelines:
- Saturated fat limited to 7% of total daily calories
- Unsaturated fat between 25-35% of total daily calories
- Dietary cholesterol less than 200mg daily
- Sodium consumption less than or equal to 2400mg daily
- Daily caloric intake based on number of calories necessary to achieve or maintain healthy weight while reducing blood cholesterol level; determined by weight, gender, and level of physical activity.
- 30 minutes of moderate physical activity daily
- Two grams of plant stanols or sterols and 10-25 grams of soluble fiber daily, to lower cholesterol
- Majority of calories from fruits, vegetables, and whole grains
The TLC diet claims to lower LDL cholesterol by 8-10% in six weeks and ultimately reduce the risk of cardiovascular disease.
Foods to include:
- Vegetables
- Fruits
- Whole grains
- Lean meats
- Lean poultry
- Fish
- Beans
- Low-fat or non-fat dairy
- Nuts and seeds
- Oils
Foods to avoid:
- Processed foods
- Refined grains
- Sugar
- High-fat meat
- High-fat poultry
- Full-fat dairy
Pros:
- Encourages label-reading, increasing food awareness
- Includes daily exercise
- Promotes whole foods
- Includes healthy fats, essential for brain function
Cons:
- Label-reading can be time consuming
- Requires meal planning; may not be practical
- Some people thrive on full-fat dairy
Sources:
TLC www.health.usnews.com (Links to an external site.)
Therapeutic Lifestyle Changes www.webmd.com (Links to an external site.)
Lowering Your Cholesterol with TLC www.nhlbi.nih.gov (Links to an external site.)
