Blood Fat Levels Too High – Can the TLC Diet Help?
The TLC diet is not a classic diet, but a permanent change in diet, which primarily aims to to lower cholesterol. But is she actually there? high blood fat levels to recommend?
High cholesterol is an important risk factor for cardiovascular disease. Changing your diet is one way to reduce levels. Among other things, the TLC diet is touted here. The registered nutritionist Devon Peart explained in one contribution from the Cleveland Clinic (USA) the advantages and disadvantages of this nutritional plan.
What is the TLC Diet?
The TLC diet (TLC stands for “Therapeutic Lifestyle Changes”) was specifically designed to lower bad cholesterol. The goal? Avoiding cholesterol-lowering drugs entirely (or lowering the dosage) by sticking to a heart-healthy diet. The TLC diet lowers your cholesterol by reducing the amount of the following food components reduced:
Saturated fats: This type of fat is solid at room temperature. You can find the fat in animal products like fatty red meat, whole dairy products, butter, and also in coconut oil.
Transfette: Known as the worst type of fat for your health, trans fats are often found in packaged and processed foods. They are formed when liquid vegetable oils are converted into solids through a chemical process.
dietary cholesterol: You can find this form of cholesterol in animal foods.
According to the TLC diet, these three factors negatively impact your cholesterol levels. The diet plan also encourages fiber intake, which is known for lowering cholesterol levels. It is even recommended to have one dietary fiber supplement to take if your cholesterol level does not drop by 8 to 10 percent within six weeks of the diet.
Does the nutrition plan work?
“Research shows that people who stick to the TLC diet have pretty good results in terms of the lowering their cholesterol levels and their risk of heart disease”notes Peart.
In combination with movement and weight loss, the TLC program has been shown to lower cholesterol levels by 25 to 30 percent. This is similar to medication. This diet alone also lowers triglycerides (fat in the blood) and blood pressure, both risk factors for heart disease.
What Foods Can You Eat?
“We know that certain foods raise or lower cholesterol levels”says Peart. “So when it comes to high cholesterol, the nutrition in some cases reverse it.”
The TLC diet menu consists of foods rich in nutrients and fiber to help you feel full. Among other things, you can eat beans and lenseseggs (maximum of two per week), fruits and vegetables, lean meats such as chicken breast and turkey, fish, particularly those high in omega-3 fatty acids such as salmon and tuna, unsaturated fats (vegetable oils such as olive oil), whole grain products such as pasta and bread.
Avoid foods that contain saturated fat, which raise cholesterol or triglycerides, and products that contribute to weight gain could contribute as they are low in nutrients and high in calories.
Completely from menu The TLC diet eliminates alcohol, fatty red meat, full-fat dairy products such as butter, cream, ice cream, and high-fat cheeses, processed meats such as deli meats, and sugary foods such as candy and pastries.
Is the TLC Diet Still Recommended?
While many people continue to turn to the TLC diet to improve cholesterol and heart health, some aspects of the diet are now considered obsolete, says Peart, referring to the following three Problems with the TLC diet points out:
Dietary cholesterol is not bad for you
The basic premise of the TLC diet is that cholesterol in the food increases the risk of heart disease. But that premise is no longer true, says Peart.
“About 20 years ago, for example, it was advised to stop eating eggs avoid because they contain cholesterol. It was thought to raise cholesterol levels. But now we know that’s not usually true.”
Recent studies show that dietary cholesterol has little effect on cholesterol levels or risk of heart disease. Saturated fats and sugars are those main culprit.
A high-carbohydrate diet can negatively impact heart health
The TLC Diet recommends that carbohydrates make up 50 to 60 percent of what you eat each day. But when it comes to carbohydrates says Peart, quality is the most important thing.
“Eating too many refined carbohydrates, white flour, and sugary foods can raise triglycerides, too obesity contribute and increase blood sugar. These factors increase the risk of heart disease.”
The daily calories are too low
To lose weight, the TLC diet recommends that women consume 1,000 to 1,200 calories and men 1,200 to 1,600 calories per day. “This calorie counts are extremely low, not realistic or attainable for most people”so Peart. “In addition, very low calorie levels make it difficult to meet your nutritional and energy needs.”
Although experts no longer recommend certain parts of the TLC diet, it still contains some key components that help you stay healthy — like lowering saturated fat and sugar and increasing fiber.
Today, however, you can find these aspects of the TLC diet in other eating plans like the mediterranean dietone of the most respected diets in the medical community.
Achieve healthier cholesterol levels
Finally, the nutritionist summarizes some tips together to help achieve healthier cholesterol levels:
- Choose full grain instead of refined white flour products.
- Eat lean Meat or fish instead of fattier red meat.
- Decide for low-fat compared to full-fat dairy products.
- Drink clear or sparkling water instead of alcohol or soda pop.
- Instead of butter or lard, use heart-healthy ones vegetable oils such as olive and rapeseed oil.
Talk to your doctor about your diet and the steps you can take to lower your cholesterol levels. Most importantly, choose a nutrient-dense diet that you can sustain over the long term. Then heart health is not a fad, but a necessity. (ad)
Author and source information
This text corresponds to the requirements of medical specialist literature, medical guidelines and current studies and has been checked by medical professionals.
Sources:
- Cleveland Clinic: The TLC Diet: Is It Right for You?, (Abruf: 24.01.2023), Cleveland Clinic
Important NOTE:
This article contains general advice only and should not be used for self-diagnosis or treatment. He can not substitute a visit at the doctor.