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How To Lower Cholesterol With the TLC Diet – Cleveland Clinic

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It might probably be upsetting and anxiety-inducing when your healthcare provider tells you that your cholesterol is simply too high. Luckily, there are more options than ever to select from to lower your levels of cholesterol and be healthier.

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One option is to alter the way in which you eat. You’ve probably discovered that there are numerous diets that promise to “Reduce cholesterol! Protect your heart!” Amongst them is the TLC weight loss program, short for “therapeutic lifestyle changes.” But is it best for you? Registered dietitian Devon Peart, MHSc, BASc, RD, discusses the ins and outs of the food plan and shares if the TLC weight loss program remains to be really helpful today.

What’s the TLC weight loss program?

Born out of the National Institutes of Health’s National Cholesterol Education Program, the TLC weight loss program was specifically developed to lower bad cholesterol. The goal? Avoid cholesterol medication entirely (or lower your dosage) by following a heart-healthy weight loss program.

The TLC weight loss program works to lower your cholesterol by decreasing the quantity you eat of:

  • Saturated fats: Such a fat is solid at room temperature. You will discover it in animal products like fatty red meats, whole-milk products, butter and coconut oil.
  • Trans fats: Often called the worst sort of fat on your health, trans fats are sometimes present in packaged and processed foods. They’re made by turning liquid vegetable oils into solids through a chemical process. Trans fats largely have been banned in North America, but can still be present in some foods, like microwave popcorn, frozen pizza and pastries.
  • Dietary cholesterol: You will discover this manner of cholesterol in animal-based foods.

In line with the TLC weight loss program, these three aspects negatively impact your levels of cholesterol. The weight loss program plan also boosts fiber intake, known for lowering cholesterol. It even recommends taking a fiber complement in case your cholesterol doesn’t come down by 8% to 10% inside six weeks on the weight loss program.

Does the TLC weight loss program work?

“Research shows that individuals who follow the TLC weight loss program have pretty decent outcomes by way of lowering their cholesterol and heart-disease risk,” notes Peart.

When combined with exercise and weight reduction, the TLC program has been shown to lower cholesterol by 25% to 30%. That’s much like the outcomes you see with medication. The weight loss program alone also lowers triglycerides (fat within the blood) and blood pressure, each heart-disease risk aspects. 

What foods are you able to eat on the TLC weight loss program?

“We all know that certain foods raise or lower levels of cholesterol,” Peart says. “So, relating to elevated cholesterol, weight loss program alone can in some cases reverse it.”

The TLC weight loss program menu consists of nutrient- and fiber-rich foods to maintain you feeling full. You possibly can eat:

  • Beans and lentils.
  • Eggs (maximum of two every week).
  • Vegatables and fruits.
  • Lean meats, like chicken breast and turkey.
  • Seafood, especially those high in omega-3 fatty acids like salmon and tuna.
  • Unsaturated fats (vegetable oils like olive oil).
  • Whole-grain cereals, pasta and bread.

The weight loss program avoids foods that:

  • Contain saturated fat.
  • Increase cholesterol or triglycerides.
  • Could contribute to weight gain by virtue of being low in nutrients and high in calories.

Belongings you don’t devour on the TLC meal plan include:

  • Alcohol.
  • Fatty beef.
  • Full-fat dairy like butter, cream, ice cream and high-fat cheeses.
  • Processed meats like deli meat, hot dogs and sausage.
  • Sugary foods like sweets and pastries.

Do healthcare providers still recommend the TLC weight loss program?

People proceed to show to the TLC weight loss program to enhance cholesterol and heart health. But critics point to newer studies that disprove a number of the theories behind the TLC weight loss program.

“There’s lots concerning the TLC weight loss program that’s excellent and still stands by way of current research. But some facets of it are outdated,” Peart states. She shares three problems with the TLC weight loss program:

1. Dietary cholesterol isn’t bad for you

The essential premise of the TLC weight loss program is that dietary cholesterol increases your risk of heart disease. But this premise is not any longer accurate, says Peart. “About 20 years ago, providers advised people to stop eating eggs, for instance, because they contain dietary cholesterol. They thought it could raise your levels of cholesterol. But now we all know that’s not often true.”

Recent studies show that dietary cholesterol has little effect on levels of cholesterol or heart-disease risk. Saturated fats and sugars are the first culprits.

2. A high-carbohydrate weight loss program can negatively affect heart health

The TLC weight loss program recommends that carbohydrates (carbs) make up 50% to 60% of what you eat daily. But relating to carbs, Peart says the essential thing is the standard.

“Eating too many refined carbs, white flour foods and sugary foods can increase triglycerides, contribute to obesity and increase blood sugar. Those aspects raise your risk of heart disease.”

3. Every day calories are too low

To drop a few pounds, the TLC weight loss program recommends women and other people assigned female at birth (AFAB) eat 1,000 to 1,200 calories a day and men and other people assigned male at birth (AMAB) devour 1,200 to 1,600. “Those calorie levels are extremely low, aren’t realistic or attainable for most individuals,” Peart says. “Moreover, very low calorie levels make it difficult to satisfy your nutrient and energy needs.”

Although experts now not recommend certain parts of the TLC weight loss program, it still has some key components that assist you to stay healthy — like lowering saturated fat and sugar and increasing fiber. Nowadays, though, you will discover those facets of the TLC weight loss program in other eating plans just like the Mediterranean weight loss program, probably the most well-regarded diets within the medical community.

Cholesterol-lowering diets

An awesome variety of diets claim to be one of the best weight loss program for prime cholesterol.

You’ll likely see an improvement in your cholesterol and heart-disease risk when you make a number of the following switches:

  • Select whole grains over refined white-flour products.
  • Eat lean meat or fish as a substitute of fattier red meats.
  • Go for lower-fat over full-fat dairy.
  • Drink plain or bubbly water as a substitute of alcohol or soda.
  • Use heart-healthy vegetable oils like olive and canola as a substitute of butter or lard.

Seek advice from your healthcare provider or a registered dietitian about your weight loss program and the steps you may take to lower your cholesterol. Most significantly, select a nutrient-rich way of eating that you may sustain over the long run. Because being heart healthy isn’t a fad, it’s a necessity.

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