Use the TLC diet to lower your lipids

The TLC Diet, the Therapeutic Changes in Lifestyle Diet, is designed by the National Cholesterol Education Program (NCEP) to help lower your cholesterol and triglyceride levels. The TLC diet belongs to a group of recommendations established by the NCEP to lead a healthy lifestyle for the heart. Therapeutic changes in lifestyle include modifying your diet, increasing your physical activity and losing weight.

This TLC diet contains recommendations on the daily intake of grease, carbohydrates and proteins. In addition, the diet also includes recommendations on products that contain fiber. This regime is basically focused on the consumption of a balanced diet, emphasizing the difference between “good” and “malas” greases, as well as how it differentiates between “good” and “malos” carbohydrates.

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The TLC diet recommends that your total fat intake be limited to 25 to 35 per cent of your total calories each day. There are two of the main types of grease found in foods: saturated grease and unsaturated grease. Unsaturated greases are “good” greases and can be divided into polyunsaturated greases and monounsaturated greases. These greases are good because they are known to reduce the levels of low density lipoproteins (LDL, “malo” cholesterol). Goods from unsaturated greases include new products and fish products. The TLC diet recommends that your intake of polyunsaturated greases must consist of up to 20% of your total caloric intake, while monounsaturated greases must consist of up to 10% of your total calories each day.

Saturated fats are “suitcases” and it is known that they raise LDL cholesterol levels or “malo”. Foods rich in saturated fats include fatty animal meats and whole milk products. The TLC diet recommends that you limit your saturated fat intake to less than 7 percent of your total intake. Trans fats, which are found in foods such as pastas and fried foods, should be avoided if you are watching their lipid levels.

Carbohydrates
This diet also emphasizes the intake of more complex and healthy carbohydrates rather than simple sugary foods, such as gallates or pastries. Complex carbohydrates include vegetables, fruits, brown rice and whole meal bread. On this diet, carbohydrates should be between 50 and 60 per cent of your total calories each day.

Protein
The protein must consist of about 15 percent of your total caloric intake. To keep it healthy for the heart, you must be sure to get your protein from lean sources, such as chicken, fish, soy, fried beans and peanuts.

Other recommendations
The TLC diet also includes recommendations on soluble fiber and phytosterols, which are known to maintain healthy cholesterol levels. The soluble or viscous fiber includes oat harina, psyllium, pectin and salvage. Phytosterols, also known for their ability to reduce cholesterol, are included in a variety of grease and dressing products, such as grease and dressing products. These articles are specifically included due to its ability to reduce LDL cholesterol in the studies. Current recommendations for soluble fiber consumption are 10 to 25 grams per day, while phytosterol intake is recommended every day. In addition, the TLC diet recommends that your salt intake be limited to 2400 milligrams a day.

This healthy diet for the heart may seem complicated due to the numerous guidelines provided for each main nutrient. However, basically, it prevents eating a balanced, healthy diet for the heart and reducing cholesterol through the reduction in grease intake and the increase in fiber consumption.