Find Two Sample Lowering Cholesterol Diets: TLC & Mediterranean

Find Two Sample Lowering Cholesterol Diets: TLC & Mediterranean
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Cholesterol & Fats

These two lowering cholesterol diets include the TLC (Therapeutic Lifestyle Changes) diet and the Mediterranean diet. Both focus on reducing/avoiding foods that raise cholesterol levels and eating more foods that lower levels.

The body needs sufficient amounts of “good” fats and cholesterol to function properly. “Good” fats include unsaturated fats (monounsaturated and polyunsaturated) which actually help lower cholesterol levels. “Bad” fats include saturated fats and trans fatty acids (including hydrogenated oils) which raise cholesterol levels. Trans fats are particularly harmful. In some countries, it has been banned because it is considered so toxic.

Sample Diets

TLC

The American Heart Association supports the TLC diet as being a guideline for those who are at risk of high cholesterol, have it, or have cardiovascular disease (CVD).

Summary of a daily diet:

  • 25-35% of your total calories should be fat.
  • Saturated fat should be less than 7% of your total calories.
  • Monounsaturated fats should be up to 10% of your total calories.
  • Polyunsaturated fats should be up to 20% of your total calories.
  • 50-60% of your total calories should be carbohydrates.
  • About 15% of your total calories should be protein.
  • 2 grams of plant sterols (added to some foods, including cereals and orange juice) should be included.
  • 10-25 grams of soluble fiber should be included.
  • Cholesterol intake should be under 200mg/dL.
  • Sodium intake should be no more than 2400mg per day.

Foods:

  • Lean meat, poultry, and fish should be no more than 5 ounces a day.
  • No more than 2 egg yolks should be eaten in one week.
  • 2-3 servings of milk/milk products (low fat or fat free) should be included in your daily diet.
  • Fats and oils should be less than 6-8 teaspoons per day.
  • Grains should be 6-11 servings a day.
  • 2-4 servings of fruits and 3-5 servings of vegetables should be included in your daily diet.

Mediterranean

The Mediterranean diet has been shown to help lower ones risk from heart disease.

Key components:

  • Eat a lot of fruits and vegetables rich in antioxidants (about 9 servings a day).
  • Eat “good” fats, particularly olive oil (extra virgin), canola oil, nuts, and fish.
  • Limit red meat.
  • Replace salt with herbs and spices.
  • Drink red wine (not required) in moderation.

Diet Tips

Adding up to 9 servings of fruits and vegetables can be difficult for many people. Juicing is a good way to help meet this requirement.

Eat chicken or turkey without the skin. Choose cold-water fish which is high in “good” fats, including salmon, tuna, and mackerel. Eat more meat substitutes such as beans and tofu.

Avoid/limit processed foods and baked goods from the grocery store. Read all food labels closely. Learn more about hydrogenated oils and how food companies can get away with false claims.

Avoid whole and 2% milk and milk products which are high in “bad” fats and cholesterol. Instead, buy 1% or fat free.

When buying bread, pasta or rice, choose whole grains. Learn why whole grains are better for you.

To ensure proper nutrition, eat a variety of foods.

The above sample diets for lowering cholesterol are only guidelines. For a more detailed plan suitable for you, you should consult with a Registered Dietitian.

Sources Used

Photo Credit

Image courtesy of the National Library of Medicine (NLM).