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    Therapeutic Lifestyle Changes (TLC) Diet for High Cholesterol

    Therapeutic Lifestyle Changes (TLC) Diet for High Cholesterol



    Overview

    The Therapeutic Lifestyle Changes (TLC) diet can lower Reference cholesterol Opens New Window. This diet is recommended by the National Cholesterol Education Program of the U.S. National Institutes of Health.Reference 1

    People have varying degrees of success in lowering their cholesterol by changing their diets. Those who are most successful using diet changes to lower their cholesterol are those who lose excess weight. Diet changes are usually the first step in lowering cholesterol before medicines are added.

    The diet's main focus is to reduce the amount of saturated fat you eat, because saturated fat elevates your cholesterol. You can reduce the saturated fat in your diet by limiting the amount of meat and whole milk products you eat. Choose low-fat products from those food groups instead. Replace most of the animal fat in your diet with unsaturated fat, especially monounsaturated oils, such as olive, canola, or peanut oil. If monounsaturated fat is substituted for saturated fat, it lowers Reference LDL Opens New Window ("bad") cholesterol and keeps Reference HDL Opens New Window ("good") cholesterol up.

    For more information, see:

    Reference Click here to view an Actionset. Reference High Cholesterol: Using the TLC Diet.

    What can you eat?

    The TLC diet recommends that you eat specific amounts of different types of foods. These amounts are sometimes a percentage of your total calorie intake for each day.

    • Saturated fat: Less than 7% of total calories
    • Polyunsaturated fat: Up to 10% of total calories
    • Monounsaturated fat: Up to 20% of total calories
    • Carbohydrate: 50% to 60% of total calories
    • Soluble fiber: At least 5 to 10 grams a day
    • Protein: Approximately 15% of total calories
    • Cholesterol: Less than 200 mg a day
    • Total calories: Balance calories taken in and calories burned to reach and stay at a healthy weight.

    Avoid Reference trans fat Opens New Window. Foods with trans fats include some vegetable shortening, crackers, cookies, and packaged snack foods.

    Therapeutic Lifestyle Changes (TLC) diet recommendations
    Food group Number of servings Serving size

    Lean meat, poultry, fish, dry beans, and dry peas

    No more than 5 ounces total a day

    • 5 ounces maximum a day of lean meat, poultry, or fish
    • Substitute ¼ cup dry beans or peas for 1 ounce of meat.

    Eggs

    No more than 2 yolks a week

    1 whole egg. Egg whites or substitutes are not limited.

    Low-fat milk and milk products

    2–3 a day
    • 1 cup fat-free or 1% milk
    • 1 cup nonfat or low-fat yogurt
    • 1 ounce nonfat or low-fat cheese (3 grams of fat or less per ounce)

    Fruits

    2–4 a day
    • 1 piece fruit, such as apple, orange, or ½ a banana
    • ½ cup canned fruit
    • 1 cup berries or melon
    • ¾ cup fruit juice

    Vegetables

    3–5 a day
    • 1 cup raw leafy greens
    • ½ cup cooked or raw vegetables
    • ¾ cup vegetable juice

    Bread, cereals, pasta, rice, and other grains

    At least 6 a day
    • 1 slice of bread
    • ½ hot dog or hamburger bun, bagel, or English muffin
    • 1 ounce cold cereal
    • ½ cup cooked pasta, rice, noodles, or other grains

    Sweets and snacks

    Within calorie limit

    Choose snacks that are low in fat or are made with unsaturated fat.

    Your doctor or dietitian might recommend that you add soluble fiber or a cholesterol-lowering margarine to your diet. These might help you lower LDL cholesterol. Soluble fiber is found in foods like oats, beans, and fruit. Cholesterol-lowering margarines contain plant stanols and sterols.

    For more information, see:




    By: Reference Healthwise Staff Last Revised: Reference June 18, 2012
    Medical Review: Reference E. Gregory Thompson, MD - Internal Medicine
    Reference Rhonda O'Brien, MS, RD, CDE - Certified Diabetes Educator


    This information does not replace the advice of a doctor. Healthwise, Incorporated disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Reference Terms of Use. Reference How this information was developed to help you make better health decisions.


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