The Therapeutic Lifestyle Changes (TLC) diet is a heart-healthy eating plan that was created by the National Institutes of Health’s National Cholesterol Education Program. The main goal of the TLC diet is to lower your cholesterol levels and reduce your risk of heart disease and other health problems. The TLC diet is based on four key principles: eating less saturated fat and cholesterol, eating more plant stanols and sterols, increasing soluble fiber intake, and staying physically active.
But how exactly does the TLC diet benefit your health? Here are seven reasons why you might want to give it a try:
1. Lowers your LDL cholesterol levels
LDL cholesterol, also known as the “bad” cholesterol, is a type of fat that can build up in your arteries and cause them to narrow and harden. This can lead to atherosclerosis, which is a major risk factor for heart attack, stroke, and peripheral artery disease. The TLC diet can help lower your LDL cholesterol levels by limiting your intake of foods that are high in saturated fat and cholesterol, such as fatty meats, full-fat dairy products, fried foods, and baked goods. The TLC diet also recommends consuming 2 grams of plant stanols or sterols per day, which are natural substances found in some plant foods that can block the absorption of cholesterol from your digestive tract.
2. Improves your HDL cholesterol levels
HDL cholesterol, also known as the “good” cholesterol, is a type of fat that helps remove excess cholesterol from your blood and transport it to your liver for disposal. Having higher levels of HDL cholesterol can protect you from heart disease by preventing LDL cholesterol from accumulating in your arteries. The TLC diet can help improve your HDL cholesterol levels by increasing your intake of soluble fiber, which is a type of carbohydrate that dissolves in water and forms a gel-like substance in your intestines. Soluble fiber can help lower your LDL cholesterol levels by binding to it and preventing it from being absorbed into your bloodstream. Soluble fiber can also help raise your HDL cholesterol levels by stimulating the production of bile acids, which are made from cholesterol in your liver. Some good sources of soluble fiber include fruits, vegetables, beans, oats, barley, and psyllium.
3. It lowers your blood pressure
Blood pressure is the force of blood pushing against the walls of your arteries as it circulates throughout your body. Having high blood pressure, or hypertension, can damage your arteries and increase your risk of heart disease, stroke, kidney disease, and vision loss. The TLC diet can help lower your blood pressure by reducing your sodium intake, which is a mineral that can cause fluid retention and increase blood volume. The TLC diet recommends limiting your sodium intake to less than 2,400 milligrams per day, or even lower if you have hypertension or other medical conditions. You can reduce your sodium intake by avoiding processed foods, canned foods, salted snacks, sauces, dressings, and condiments that are high in sodium. You can also use herbs, spices, lemon juice, vinegar, or salt-free seasoning blends to add flavor to your food.
4. Helps you lose weight
Weight loss is another benefit of the TLC diet, especially if you combine it with regular physical activity. Being overweight or obese can increase your risk of heart disease, diabetes, high blood pressure, high cholesterol, sleep apnea, osteoarthritis, and some cancers. The TLC diet can help you lose weight by creating a calorie deficit, which means that you burn more calories than you consume. The TLC diet provides specific calorie recommendations based on your sex and health goals. For example, if you want to lower your LDL cholesterol levels without losing weight, the TLC diet suggests 2,500 calories per day for men and 1,800 calories per day for women. If you want to lower your LDL cholesterol levels and lose weight at the same time the TLC diet suggests 2,000 calories per day for men and 1,600 calories per day for women. You can achieve this calorie goal by choosing foods that are low in fat and high in fiber, such as fruits, vegetables, whole grains, lean proteins, and low-fat dairy products. You can also control your portion sizes and avoid snacking on high-calorie foods.
5. Reduces your blood sugar levels
Blood sugar, or glucose, is the main source of energy for your cells. However, having too much glucose in your blood can cause problems, such as diabetes, nerve damage, kidney damage, eye damage, and increased risk of infections. The TLC diet can help reduce your blood sugar levels by improving your insulin sensitivity, which is the ability of your cells to respond to insulin and take up glucose from your blood. The TLC diet can improve your insulin sensitivity by helping you lose weight, lower your blood pressure, and increase your physical activity. The TLC diet also recommends limiting your intake of simple carbohydrates, such as sugar, honey, syrup, candy, soda, and white bread, which can spike your blood sugar levels quickly. Instead, you should choose complex carbohydrates, such as whole grains, beans, fruits, and vegetables, which can provide a steady source of energy and keep your blood sugar levels stable.
6. Boosts your immune system
Your immune system is a network of cells and organs that protect you from infections and diseases. Having a strong immune system can help you fight off viruses, bacteria, fungi, parasites, and other harmful invaders. The TLC diet can boost your immune system by providing you with various nutrients that are essential for your immune function. Some of these nutrients include vitamin C, vitamin E, zinc, selenium, iron, and protein. You can get these nutrients from foods such as citrus fruits, berries, nuts, seeds, lean meats, seafood, eggs, and dairy products. The TLC diet also encourages you to eat more antioxidant-rich foods such as green tea, dark chocolate, and red wine, which can help protect your cells from oxidative stress and inflammation.
7. Improves your mood and mental health
Your mood and mental health are influenced by many factors, such as stress, hormones, sleep quality, social support, and nutrition. The TLC diet can improve your mood and mental health by providing you with foods that can enhance your brain function and neurotransmitter production. Some of these foods include omega-3 fatty acids, folate, vitamin B12, magnesium, and tryptophan. You can get these nutrients from foods such as fatty fish (salmon, tuna, sardines), leafy greens (spinach, kale, broccoli), whole grains (oats, quinoa, brown rice), nuts (walnuts, almonds, pistachios), seeds (flaxseeds, chia seeds, pumpkin seeds), eggs, cheese, yogurt, tofu, and turkey. These foods can help you produce serotonin, dopamine, norepinephrine, and other chemicals that regulate your mood and emotions. The TLC diet also helps you reduce stress, which can negatively affect your mood and mental health, by promoting relaxation, sleep quality, and physical activity.
The TLC diet is not only good for your heart but also for your overall health and well-being. By following this diet, you can enjoy a variety of delicious and nutritious foods that can lower your cholesterol levels, blood pressure, blood sugar levels, and weight, as well as boost your immune system, mood, and mental health. This diet is not a fad diet, but a lifestyle change that can benefit you in the long term.
Disclaimer: for more detailed information consider consulting with your doctor.
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