Today, we know that our cholesterol numbers are not completely determined by what we eat. In fact, the relationship between cholesterol and food is a little more complicated.
But our diet does play a role, and certain foods can help raise our cholesterol to be healthier. That’s where the Therapeutic Lifestyle Changes (TLC) diet comes in.
Here, we will try to explain how the TLC diet works and what foods fall into the TLC diet category.
So, What is the TLC Diet?
The TLC diet was created by the National Institutes of Health with the goal of helping people lower their cholesterol through heart-healthy diets and lifestyle modifications. The plan consists of mostly whole foods that are low in saturated fat and — you guessed it — cholesterol, and high in soluble fiber, but otherwise allow a lot of freedom in food choices. The TLC diet is safe for almost everyone and has been shown to help lower cholesterol as well as the risk of heart disease and stroke.
Unlike other diets that focus on weight loss, the TLC diet is meant to be a sustainable lifestyle change that people can sustain in the long term.
These are the core principles of the TLC diet, according to the American College of Cardiology:
- 25 to 30 percent of your daily calories should come from fat, and particularly unsaturated fats in the form of vegetable oils such as canola, avocado, olive, corn, sunflower, and safflower.
- Less than 7 percent of your daily calories should come from saturated fat (butter, cheese, dairy products, and fatty meats).
- Daily cholesterol intake is limited to 200 milligrams or less per day. Cholesterol is found in all animal products. For reference, one whole egg contains about 186 milligrams of cholesterol, per USDA.
- Trans fats should be avoided completely. These are artificial fats found in processed foods. Check food labels, and avoid foods that have partially hydrogenated oils in the ingredients list.
- Whole grains, fruits and vegetables are recommended over refined carbohydrates like sugar.
- Aim for 10 to 25 grams of soluble fiber each day.
- At least 30 minutes of moderate-intensity physical activity each day.
Benefits of the TLC Diet
Over the years, studies have shown that the TLC diet is effective when it comes to lowering cholesterol and reducing the risk of heart disease and stroke.
In one of the earliest studies on diet, 36 people followed TLC guidelines for about a month and lowered their levels of LDL or “bad” cholesterol by an average of 11 percent. These findings were published February 2002 in Journal of Lipid Research.
Currently, the rules set by the TLC diet are in line with the Dietary Guidelines for Americans, compiled by the U.S. Department of Health and Human Services and the U.S. Department of Agriculture. These guidelines are intended to help promote health and prevent chronic disease.
As an added benefit, diet can also help reduce blood pressure. A meta-analysis published January 2022 in Nutrition, Metabolism, and Cardiovascular Disease found that consuming more soluble fiber, as encouraged by the TLC guidelines, could help lower systolic and diastolic blood pressure levels.
Fiber has also been shown to reduce cholesterol levels in the body by binding to cholesterol molecules in the gut, which then allows them to pass through the body, per the Mayo Clinic. Keep in mind that the Academy of Nutrition and Dietetics recommends 25 grams of fiber per day for women and 38 grams per day for men.
The physical activity component of the diet is also important. Indeed, a study of overweight and obese people published in January 2022 in Progress in Cardiovascular Diseases concluded that exercise training, apart from weight loss, provides multiple health benefits for those at risk for heart disease or with a current cardiovascular condition. .
Who Should Follow the TLC Diet?
The TLC diet is a good choice for anyone looking to increase their cholesterol and lower their risk of heart disease. This diet consists of lean meats, fish, poultry, low-fat or non-fat dairy, vegetables, fruits, whole grains and plant-based sources of fat, which is a healthy diet for most people. Plus, the diet doesn’t restrict any food groups, and it includes a lot of flexibility with food choices, both of which make it a sustainable plan.
Those with type 2 diabetes may see certain benefits when following the TLC diet, especially with minor adjustments. A small study of 31 people with this condition, published October 2022 in European Journal of Clinical Nutritionfound that when they followed the TLC diet and replaced red meat with beans, they both lowered cholesterol levels and improved blood sugar control.
If you have a medical condition, take medication or are pregnant or breastfeeding, it’s always best to check with your doctor and/or a registered dietitian to make sure the TLC diet is right for you.
Food For TLC Diet
At its core, the TLC diet focuses on eating foods that are low in saturated fat and cholesterol. Here, we’ll break down smart choices by food group.
Fat
- Olive oil, canola oil, avocado oil and safflower oil
- Avocado
- Peanut Butter
- Seeds and nuts
- Fatty fish such as salmon, trout, herring and mackerel
Protein
- peas
- nuts
- Soy products
- Skinless chicken breast
- Fish
- Egg whites
- Low or no fat milk
- Meat
Carbohydrate
Complex carbohydrates are recommended on the TLC diet, which means carbohydrates that come from whole grains and are naturally high in fiber.
- Fruit
- Vegetables
- nuts
- peas
- Whole grain and whole grain foods (pasta and bread)
- wheat seeds
- Brown rice
Thus a little explanation about the TLC diet which is effective for lowering cholesterol and reducing the risk of heart disease and stroke. Hopefully this article is useful and thank you for visiting.
