TLC DIET - THERAPEUTIC LIFESTYLE CHANGES
The TLC (Therapeutic Lifestyle Changes) diet is a popular method of lowering cholesterol. The TLC diet is recommended by the US Ministry of Health through the national cholesterol education program.
Cholesterol levels can be lowered naturally, by changing diet and especially by eliminating extra weight. Changes in diet are generally the first step in lowering cholesterol before drug treatment.
The TLC diet requires the limitation of saturated fats and it is quite restrictive, but the results are in line with expectations. The most important goal of the diet is to drastically limit saturated fats in the diet, because saturated fats increase your cholesterol level.
Saturated fats can be found in meat, other animal fats and non-skimmed milk, and the first step is to replace them with monounsaturated oil, such as olive oil, rapeseed or peanuts. The monounsaturated fats recommended in the TLC diet have the role of lowering "bad" cholesterol (LDL) and increasing the level of "good" cholesterol (HDL).
How are daily calories divided in the TLC diet
For the best results in the TLC diet, it is important to count the calories in each day and divide them according to the following rules:
Saturated fats: less than 7% of daily calories
Polyunsaturated fats: up to 10% of daily calories
Monounsaturated fats: up to 20% of daily calories
Carbohydrates: 50-60% of daily calories
Soluble fiber: at least 5-10 grams daily
Protein: about 15% of daily calories
Cholesterol: less than 200 mg daily
The total number of calories should be tailored to your weight, so you can maintain your weight within healthy limits or, if you have extra pounds, gradually lose weight.
Daily menu for the TLC diet
After you find out how the number of calories is distributed, now we will explain to you what foods you can consume daily and in what quantities:
Vegetables: 3-5 servings per day - one serving means one cup of green salad leaves
Fruits: 2-4 servings per day - one serving means an apple, an orange or half a banana
Cereals, wholemeal bread, whole pasta, brown rice: at least 6 servings per day (attention - one serving means, for example, a slice of bread or 30 grams of cereal)
Milk and other skimmed milk: 2-3 servings per day - one serving means a small cup of milk with 0-1% fat
Lean beef, chicken, fish, beans or dried peas: not more than 150 g daily
Egg: no more than 2 yolks per week
Sweets and snacks: you should consume them within the daily limit of calories and choose the ones low in fat or fat-unsaturated.
