Therapeutic Lifestyle program
   

Therapeutic Lifestyle program

 

 

A Therapeutic lifestyle program refers to a plan designed to make choices in your every day life that will help prevent diseases and improve your health. One of the basics of living a healthy life is to make significant changes in your diet.

Fatty meat, whole-milk dairy and fried foods are saturated fat that bumps up bad cholesterol, which increases the risk of heart attack and stroke.

 

Some choices like strictly limiting daily dietary cholesterol intake and getting more fibber, can help you manage high cholesterol levels in your body, often without medication.

 
 
 
How does the TLC Diet work?
 

The Therapeutic Lifestyle Changes diet (TLC) is endorsed by the American Heart Association as a heart-healthy regimen that can decrease the risk of cardiovascular disease by lowering cholesterol. This diet main focus is cutting back sharply on saturated fat.

Created by the National Institutes of Health’s National Cholesterol Education Program, the Therapeutic Lifestyle Changes Diet leads you to eat lots of fruits, vegetables, whole grains, low-fat or non-fat dairy products, fish, and skin-off poultry. Sample meal plan are available, but how you meet the guidelines depends on your own needs and desires.

Overall, TLC diet suggests to keep meat to a minimum (no more than 5 ounces per day) and prefer skinless chicken, turkey or fish; each day eat 2 to 3 servings of low-fat or non-fat dairy; enjoy up to 4 servings of fruits, 3 to 4 servings of vegetable; and have 6 to 11 servings of bread, cereal, rice, pasta, or other grains.

 

The first step is to choose a target calorie level. If your primary concern is lowering LDL (“bad”) cholesterol, the goal is usually 2,500 per day for men and 1,800 for women. In case you also need to lose weight, you should target 1,600 for men or 1,200 for women. Next, is required to cut saturated fat to less than 7 percent of daily calories and to consume no more than 200 milligrams of dietary cholesterol a day (the amount in about 2 ounces of cheese), which means you should less high-fat dairy, such as butter, and ditching fatty meats like salami.

Soluble fiber and plant stanols and sterols help block the absorption of cholesterol from the digestive tract, which helps lower LDL. These substances are found in vegetable oils and certain types of margarine, and are available as supplements, too. If after six weeks your LDL cholesterol hasn’t dropped by about 8 to 10 percent, we recommend adding in 2 grams of plant stanols or sterols and 10 to 25 grams of soluble fiber each day.

 
 
 

How easy is it to follow?

 
 
People have different degrees of success in lowering their cholesterol by changing their diets. Regularly, those who lose excess weight are those who are most successful using diet changes to lower their cholesterol.
There is a manual available online called Your Guide to Lowering Your Cholesterol with TLC. It contains a few suggested meal plans, dining-out tips, a few sample menus, and primers on why cholesterol matters. Recipes are not included.
It’s important to know that The TLC diet takes work and a certain aptitude for reading nutrition labels
Eating out is allowed, but you’ll have to decipher which menu choices are lowest in saturated fat and cholesterol. Smartest are steamed, broiled, baked, roasted, or poached entrees. Don’t be afraid to make special requests; for example, swap fries for a salad, and get the dressing on the side.
 
• Nutrition professionals highlight the importance of satiety, the satisfied feeling that you’ve had enough. with the TLC diet you’ll be eating lots of fiber-packed fruits and veggies, thus hunger shouldn’t be a problem.
The TLC diet may not make you salivate. But a little lemon and spices can make a seemingly bland chicken breast delicious. For dessert, non-fat frozen yogurt, low-fat sorbet, and Popsicles are all in-bounds.
  Alcohol can raise triglycerides—a fatty substance that’s been linked to heart disease— then, moderation is crucial. That means a-drink-a-day max for women and two for men.
 
 
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