Heart disease and diet: could you use some TLC? - WMDT 47 News - Delmarva's Choice

By Jane Harrison, R.D., Staff Nutritionist, myOptumHealth

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Fighting heart disease? Give yourself a little "TLC." In this case, TLC stands for "Therapeutic Lifestyle Changes" - tender loving care you can give yourself.

When faced with heart disease, you can't expect cholesterol-lowering medications to work alone. Good nutrition, regular exercise, not smoking and keeping a healthy weight are essential, too. At the core of the TLC program is a diet, recommended by the American Heart Association.

TLC daily diet

The TLC Diet is a low-saturated fat, low-cholesterol, high-fiber diet. It is targeted for people who already have high cholesterol levels and are considered high risk. The goal is to help reduce your cholesterol level and cut your chance of heart disease, future heart attacks and/or other complications. This could include diabetes and metabolic syndrome.

To follow the TLC diet:

Get 25 percent to 35 percent of your calories from fat.

• Focus on healthy sources of fat such as olive and canola oils, fatty fish, nuts, seeds and avocado.
• If your carbohydrate intake is high, replace some of your refined carbs with healthy fats - especially if you have pre-diabetes, diabetes or high triglycerides.

Keep saturated fat intake to no more than 7 percent of total calories.

• Limit meats like beef, bacon and sausage, and keep high-fat milk and cheese to a minimum.
• Choose fish, or chicken or turkey without skin.
• Also avoid trans fatty acids, which can raise LDL.

Keep dietary cholesterol to less than 200 mg.

• Limit egg yolks to two a week.
• Limit portions of red meat to 3 ounces, no more than twice a week.
• Eat more vegetarian meals.
• Choose fish more often. Even shrimp can be enjoyed now and then. It's very low in fat despite having 167 mg of cholesterol in 3 ounces.

Make carbs 50 percent to 60 percent of your total calories.

• Focus on whole grains, beans, fruits and vegetables, which have more nutrients and fiber.
• Limit refined grains such as white flour products and foods high in sugar. This includes pastries, muffins, biscuits, butter rolls and doughnuts.

Get 10 to 25 grams of soluble fiber.

• Eat more oatmeal, oat bran, beans and legumes, barley.
• Increase intake of fruits and vegetables, especially peas, broccoli, brussels sprouts, artichokes, grapefruit, oranges, apples, jicama, blackberries, strawberries and pears.

Get about 15 percent of your calories from protein.

• Choose lean sources such as turkey, fish, chicken and low-fat cottage cheese.
• Vegetarian sources of protein include nuts and seeds, beans, grains and veggies.

Keep sodium to less than 2,400 mg a day.

• Avoid canned products with excess salt.
• Choose low-sodium soups.
• Avoid the salt shaker, and use extra spices and herbs for flavoring.

Keep calories in check.

• Balance calories to maintain desirable body weight and prevent weight gain.
• This should include burning at least 200 calories a day through exercise.
• Watch portions and do not overeat.

If these changes don't help, consider increasing plant stanols in your diet. Two grams a day of plant stanols (substances found in certain plant foods), can reduce LDL levels by 10 percent to 15 percent. Plant stanols are now being added to some yogurts, orange juices, granola bars and margarine spreads.

Your doctor may also refer you to a registered dietitian (RD), who can help you choose the right foods, plan realistic menus, monitor your progress and encourage you to follow the meal plan.

Whether or not you have high cholesterol, you should follow a healthy diet filled with fruits and vegetables and get regular exercise as advised by your doctor. That's a bit of TLC advice everyone could use.

View the original Heart disease and diet: could you use some TLC? article on myOptumHealth.com 

SOURCES:

• National Institute of Health. How you can lower your cholesterol. Accessed: 07/15/2009

• American Heart Association. Step I, step II and TLC diets. Accessed: 07/15/2009