The TLC diet created to help people at high risk for heart disease and help minimize the risk of heart attack.
TLC was created by the National Cholesterol Education Program of the National Institutes of Health and is considered one of the most robust diets in the medical world and well researched.
The Therapeutic Lifestyle Changes Diet is not just a diet low in saturated fat and low in cholesterol to reduce the risk of developing heart disease and or preventing future heart attacks. This diet is not just for those facing health problems, because recent research has revealed that TLC is one of the healthiest and best diets anyone interested in a healthier lifestyle can do.
Foods without saturated fat
When you follow this diet, you eat less fat and change the types of fats you eat. You also eat less foods that have cholesterol. This diet is part of a lifestyle change program, which also includes physical activity and maintaining a healthy weight to lower cholesterol.
With the TLC diet you go:
- Get 25% to 35% of your daily calories from fat, mainly unsaturated fat.
- You get less than 7% of your daily calories from saturated fat.
- You will eat less than 200 milligrams (mg) of cholesterol a day
- You will avoid trans fats.
Recommendations for the TLC diet
* Lean meat, poultry, fish, dried beans- Eat no more than 142 grams per day of lean meat, skinless chicken, or fish. Use ½ cup of cooked beans or peas instead of 56 grams of meat.
* Milk – Low Fat Eat 2 to 3 servings a day. 1 cup of skim or 1% milk, 1 cup of skim or part-skim yogurt, 28 grams of fat-free or low-fat cheese
* Eggs- Eat no more than 2 yolks a week. Egg whites or substitutes are not limited.
* Fruits- Eat 2 to 4 servings a day. 1 piece of fruit, such as an apple or an orange 1 cup of berries or cantaloupe, ½ cup of canned fruit, or ¾ cup of fruit juice.
* Vegetables- Eat 3 to 5 servings a day. 1 cup of raw leafy greens, ½ cup of cooked or raw vegetables, ¾ cup of vegetable juice.
* Bread, cereals, pasta, rice and other grains- Eat at least 6 servings a day, 1 slice of bread or ½ hot dog or hamburger bun, bagel or English muffin, 28 grams of cold cereal , ½ cup of cooked pasta, rice, or other grains.
