Heart Healthy and TLC Diets
Our bodies need cholesterol
to function normally. But, if you have too much cholesterol in your blood, it can build up
(called plaque) in your arteries (blood vessels that carry oxygen- and
nutrient-rich blood from the heart and lungs to all parts of the body). High cholesterol
adds to the narrowing and blockages in arteries, which cause heart disease. We all have
"good" cholesterol, called HDL, which helps remove cholesterol from the blood.
We also all have "bad" cholesterol, or LDL, which causes cholesterol to build up
in the blood.
There are two diets that focus on lowering or maintaining levels of cholesterol
- a natural, waxy substance found in all parts of the body, including the blood - to
reduce risk for heart disease.
It's important to note that diet isn't the only thing that can affect cholesterol
levels. Your genes affect how fast cholesterol is made and removed from the blood, being
overweight tends to increase your LDL ("bad" cholesterol), and physical activity
(for 30 minutes most days of the week) helps lower your LDL. Before menopause (when your periods stop),
women usually have cholesterol levels that are lower than those of men the same age. As
women and men age, their cholesterol levels rise up until about age 60 to 65. But, after
the age of about 50 (when menopause begins), women often have higher cholesterol levels
than men of the same age.
Both of these diets help you to develop a personal eating plan. Be sure to talk with
your health care provider first, before starting any type of eating plan. You might want
to ask your provider for a referral to a registered dietician (RD) who can help you choose
foods and plan menus, monitor your progress, and encourage you to stay on the diet. You
might also want to enlist the help of a family member or friend, to give you support and
help you stay on track. Finding a "buddy" to go on one of these diets with you
can also provide support. Try to stay focused on your ultimate goal - to prevent heart
disease and protect your health - and have some fun learning new recipes and different
ways to cook!
Here are some general guidelines to follow, for both the Heart Healthy and TLC diets.
Check the chart that follows to determine, for each diet, the daily amounts of saturated
fat, total fat, cholesterol, and sodium
that you should have.
Choose foods low in saturated fat. Saturated fat raises your
LDL - "bad" cholesterol level more than anything else you eat. It's found the
most in animal foods like fatty cuts of meat, poultry with the skin, whole-milk dairy
products, and in tropical oils like coconut, palm kernel, and palm oils. Most other
vegetable oils are low in saturated fats. Foods low in saturated fat include fruits,
vegetables, whole grain foods, and low fat or nonfat dairy products. Some processed foods
(such as frozen dinners and canned foods) can be quite high in saturated fat - it' s best
to check package labels before purchasing these types of foods.
Choose a diet moderate in total fat. The good news is that you
don't have to eliminate all fat from your diet! A diet moderate in fat will give you
enough calories to satisfy your hunger, which can help you to eat fewer calories, stay at
a healthy weight, and lower your blood cholesterol level. Keep in mind, though, that it's
important to keep your total fat level within the levels on the chart below, depending on
which diet you follow. You should substitute unsaturated fat for saturated fat, in order
not to go over these levels.
Choose foods low in cholesterol. Dietary cholesterol found in
animal foods can also raise your blood cholesterol level; many of these foods also are
high in saturated fat. To reduce dietary cholesterol, eat fruit, vegetables, whole grains,
low fat or nonfat dairy products, and moderate amounts of lean meats, skinless poultry,
and fish.
Cut down on sodium. If you have high blood pressure (see next question) as
well as high blood cholesterol - and many people do - your health care provider may tell
you to cut down on sodium or salt. Even if you don't have high blood pressure or
cholesterol, try to have no more than 2,400 milligrams of sodium a day. You can choose low
sodium foods, which will also help lower your cholesterol, such as fruits, vegetables,
whole grains, low fat or nonfat dairy products, and moderate amounts of lean meat. To
flavor your food, reach for herbs and spices rather than high sodium table salt. There are
many types of seasoning mixes in salt shaker-like containers you can find in grocery
stores, but some do contain salt. Be sure to read the labels of these products before
purchasing.
Watch your body weight. It is not uncommon for overweight people to have
higher blood cholesterol than people who are not overweight. When you reduce the fat in
your diet, you cut down not only on cholesterol and saturated fat, but on calories as
well. This will help you to lose weight and improve your blood cholesterol, both of which
will reduce your risk for heart disease. If you are overweight, talk with your health care
provider about the best ways to lose weight, including having a regular exercise program.
Regular exercise is important, even if you are not overweight. It will help lower your
blood cholesterol and blood pressure and improve your overall health.
Heart Healthy Diet
Every Day You Should Have: |
TLC Diet
Every Day You Should Have: |
| 8 to 10 percent of total calories from saturated fat |
less than 7 percent of total calories from saturated fat |
| 30 percent or less of total calories from fat |
25-35 percent or less of total calories from fat |
| less than 300 milligrams (mg) of dietary cholesterol |
less than 300 milligrams (mg) of dietary cholesterol |
| no more than 2400 milligrams (mg) of sodium |
no more than 2400 milligrams (mg) of sodium |
| just enough calories to achieve or maintain a healthy weight
and reduce your blood cholesterol level* |
just enough calories to achieve or maintain a healthy weight
and reduce your blood cholesterol level* |
*Ask your health care provider or RD what is a
reasonable daily calorie level for you.
Heart Healthy Eating
Heart Healthy and TLC Diets
DASH Diet
Other Ways to Keep a Healthy Heart
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Women's Health Zone
Women's Health Glossary
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