Therapeutic Lifestyle Changes (TLC) diet for high cholesterol
People have varying degrees of success in lowering their cholesterol by changing their diets. People who have high cholesterol because they eat too many fatty foods may be able to lower their cholesterol 10% to 20% with diet changes alone, while others may only achieve a 5% to 8% reduction. 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 Therapeutic Lifestyle Changes (TLC) diet is recommended by the National Cholesterol Education Program of the U.S. National Institutes of Health. The diet's main focus is to reduce the amount of saturated fat you eat because it elevates your cholesterol. You can reduce the saturated fat in your diet by limiting the amount of meat and milk products you consume. 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. Monounsaturated fat lowers LDL ("bad") cholesterol if it is substituted for saturated fat and keeps HDL ("good") cholesterol up.
The TLC diet calls for less than 7% of your daily calories to come from saturated fat and that you eat no more than 200 mg of dietary cholesterol per day. However, the diet allows 25% to 35% of daily calories from fat, mainly from unsaturated fat.1 Most of the fat should be monounsaturated, and only 10% should be polyunsaturated fat. Your diet should include only enough calories to maintain your desired weight and avoid gaining weight.
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 per day
- 5 ounces maximum per 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 per week
1 whole egg. Egg whites or substitutes are not limited.
Low-fat milk and milk products
2 to 3 per day
- 1 cup nonfat or 1% milk
- 1 cup nonfat or low-fat yogurt
- 1 ounce fat-free or low-fat cheese (3 grams of fat or less per ounce)
Fruits
2 to 4 per 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 to 5 per day
- 1 cup raw leafy greens
- ½ cup cooked or raw vegetables
- ¾ cup vegetable juice
Bread, cereals, pasta, rice, and other grains
6 to 11 per 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
Fat and oils
6 to 8 per day
- 1 teaspoon monounsaturated oil, such as canola, olive, or peanut
- 1 teaspoon polyunsaturated oil, such as corn or safflower
- 1 teaspoon soft margarine (one that does not contain hydrogenated oils)
- 1 tablespoon salad dressing
- 1 teaspoon mayonnaise
- 2 tablespoons nuts or seeds
Sweets and snacks
Within calorie limit
Choose snacks that are low in fat or are made with unsaturated fat.
Adapted from the food guide pyramid to help you plan a diet that is low in saturated fat and cholesterol.
| Author: | Robin Parks, MS | Last Updated: July 20, 2006 |
| Medical Review: | E. Gregory Thompson, MD - Internal Medicine Robert A. Kloner, MD, PhD - Cardiology | |
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