The National Cholesterol Education Program developed the Therapeutic Lifestyle Changes (TLC) diet to help people manage their cholesterol level properly and effectively. This kind of diet is a heart-friendly diet. The major focus of this diet is to change peoples lifestyle into something better that will improve their health. It includes having adequate exercise every day, diet modifications and weight loss.
Carbohydrates, proteins, fiber and fat intake suggestions are also part of this diet. This involves having a balanced meal every time you eat. It also aids people in recognizing what is good and what is bad for their health.
TLC recommends 25-35 percent total fat intake from your daily calories. Unsaturated fats should be consumed like fish products and nuts because they are good for your health. Saturated fats should be avoided because they increase the bad cholesterol in the body. Fried foods, whole milk dairy products and fatty animal meats should be consumed in very low amounts. Seven percent of daily intake of saturated fat is good for your health.
It also suggested that a person should consume 200 milligrams of cholesterol per day and consume 50-60 percent of carbohydrates from the total calories daily. Complex carbohydrates like whole wheat bread and pasta are encouraged rather than those that contain sugar like pastries and cookies. Protein intake should not exceed fifteen percent from the daily calorie intake of a person.
Soluble fibers are also encouraged by the TLC diet to lower cholesterol level. Pectin, oatmeal and bran are good sources of fibers. Daily consumption of soluble fiber should be 10-25 grams a day. Phytosterols like salad dressing and margarine are included in TLC diet because the foods have the ability to lower the cholesterol level. You should include two grams of Phytosterols a day. Salt limitations are also part of this diet. It should not go beyond 2400 milligrams a day.
Most people find the TLC diet very difficult because of the course of action that should be followed for each nutrient. Not all people know or have the patience to count every gram of the foods that they eat. You should jot down every detail so that you will not exceed the given amount. Because of the tracking and analysis, people find this diet inconvenient and demanding. Nevertheless, if you consider all of the information above, it only articulates having a balanced diet and eating heart-friendly foods.
You can lower your cholesterol level by having a high fiber intake and decreased consumption of fatty foods. Increase your physical activity by engaging in any forms of exercise that can burn out the fats in your body. It is good if you follow the TLC diet but if you cant do it, just try the simple methods so that you will not have a hard time lowering your cholesterol level.