Tlc Diet Vs Dash Diet

Tlc Diet Vs Dash Diet – But cholesterol problems often have no symptoms and many people don’t know that their numbers are in the danger zone.

When looking for treatment, doctors will prescribe drugs such as statins to reduce these levels, but they also recommend lifestyle changes, especially diet. That’s where the TLC diet comes in, a healthy diet that’s specifically designed to control high cholesterol.

Tlc Diet Vs Dash Diet

The goal of the diet is to improve the level of cholesterol in the blood, which begins with lowering the “bad” LDL cholesterol. High cholesterol can cause plaque to build up in the arteries which increases the risk of heart disease and stroke.

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Although not a new food, TLC food is currently tied for #5 of all the best food in America. News & World News.

It also ranks #4 in the Best Healthy Foods and #5 in the Best Healthy Foods.

Many doctors recommend taking TLC, especially if you have high cholesterol. It is a program created by the National Institutes of Health and is designed for someone who is at risk for heart disease, such as pre-existing heart disease, diabetes or metabolic syndrome.

The TLC diet is not designed specifically for weight loss. US News & World Report ranks it number 19 in its category of Best Foods for Weight Loss. If you replace foods that are high in calories and fatty meats with low-fat foods, you can lose weight.

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They are similar in that they both aim to improve heart health, although TLC focuses on reducing high cholesterol with a low-fat diet, while DASH aims to reduce low blood pressure with low food intake. Both focus on eating fruits and vegetables and reducing meat consumption.

The TLC diet was ranked 4th on US News & World Report’s annual Best Heart Health list, where it tied with popular plant-based flexitarian and vegan options. plan.

By limiting your intake of saturated fat and cholesterol, adding more soluble fiber and plant sterols and stanols, and losing 10 pounds if you’re overweight, the National Institutes of Health says you can lower your LDL cholesterol. from 20 to 30 percent, what they are. that is comparable to the effect of cholesterol-lowering drugs.

The TLC diet encourages you to eat more fruits, vegetables, whole grains, lean or low-fat foods, fish, lean poultry, and less meat.

Tlc Diet Could Be Tlc For Your Heart

The TLC diet is a very comprehensive book, recommending some specific foods from each food group, and you can use these tips to create your own meals. For example:

Limiting saturated fat is the foundation of the TLC diet, and the benefits of limiting saturated fat are problematic, especially with the recent diet of healthy fats. Jill Weisenberger, RDN, author and creator of the guide How Do I Eat With Prediabetes? “We don’t have an easy way to look at our food and determine which types of saturated fat are in it, so we decided if you cut them all, you cut the bad ones.”

The American Heart Association (AHA) also recommends limiting saturated fat to 5 to 6 percent of total daily calories (slightly less than the TLC diet) for a healthy diet. Heart.

Recent recommendations from the AHA suggest replacing saturated fats with unsaturated fats, such as olive oil, avocado and nuts.

What Is The Tlc Diet? A Detailed Beginner’s Guide

If you are concerned about your cholesterol levels and want to use diet and lifestyle to get them back under control, this diet may be right for you. “Heart disease is still the number one killer in the United States,” says Felicia Stoler, RDN, author of Holmdel, New Jersey.

“Cholesterol is an important risk factor for heart disease. With diet and physical activity, you can work hard to reduce it,” he said. That said, there are some dietary changes alone that won’t be enough, and you need to take medicine, he said. A combination of lifestyle and cholesterol-lowering medications can help.

The TLC diet specifically focuses on reducing saturated fat and increasing fiber to lower “bad” LDL cholesterol, which will help lower your overall score. To that end, the diet focuses on plant-based and whole foods, says Weisenberger. “The TLC diet is a very healthy diet, not only for cholesterol, but the plant-based plan is also good for diabetes and cancer prevention, and may have high blood pressure,” he said.

A recent study of nearly 1,000 middle-aged people, 63 percent of whom were overweight or obese, found their body mass index (BMI) improved, waist around 70 percent of participants, and benefited from a reduction in blood pressure. , too.

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Total blood cholesterol decreased in about three to four percent of those who started the study with high levels, and LDL, or “bad,” cholesterol decreased. in 65 percent of all participants. Metabolic measures such as fasting glucose and insulin also improved. That said, it’s not just diet that supports their health – they also participate in programs designed to improve sleep, exercise, and control. anxiety – all the pillars of the good heart.

It can be hard to wrap your head around recommended specific portions and serving sizes, all while counting saturated fat and calories. “The idea of ​​having to count fat and calories over a long period of time is very difficult and turns off for some people,” says Weisenberger. If you’re looking to make this diet work for you, he suggests eating the basics of the plan without counting every bite. You can use the first few days as a learning curve to understand which foods are highest and lowest in saturated fat and what fits into your daily limit of 7 percent saturated fat. fat (or something like 5 ounces of meat) and then use it as a guide. promotion

Also, if you are used to eating, this will represent a complete change in the way you eat. Sure, you can eat when you’re on the TLC diet, but you don’t need to know what’s on the plate, and the sizes are huge, added Stoler. You need to change your lifestyle to start cooking and eating more food at home and make healthy choices when eating out.

Although the TLC diet limits foods that are high in cholesterol and saturated fat, it is still relevant in most food groups. When you go shopping, here is a grocery list to pick up.

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What you eat will depend on the calorie limit you choose (and whether your goal is to lose weight), as well as your specific dietary needs and food preferences. Here is an example of what your day will look like on the plan.

These guidelines, developed by the National Heart, Lung, and Blood Institute (part of the National Institutes of Health) can be your go-to guide for all things TLC eating, from the basics of lowering your cholesterol levels to what. eat Read this in depth and you will be a nutrition expert.

It’s one thing to be told by your doctor that you have high cholesterol, and another to understand what that means. This patient information, developed by the Centers for Disease Control and Prevention (CDC), includes talking with your family and health care team about high cholesterol, with for the ABCs of Heart Health and what it means to have peripheral artery disease. cholesterol. All instructions are available in English and Spanish.

When you need information on how to prepare meals, check out the heart-healthy foods from Million Hearts, the CDC website. You’ll also find useful links to other healthy food resources, such as recipes for how to eat healthy on a budget.

Two Essential Queries To Be Answered About Your Diet Plan

This document contains heart-healthy foods that are easy to find by class, ingredient and lifestyle (kids, vegetarian, quick and easy) to support you, plus some how-to videos to help you improve your recipes. to fast

You know a good fat from a bad fat; now it’s time to put that knowledge to work when you cook. This book contains a four-week meal plan, plus 120 healthy recipes from breakfast to dessert. Think prawns, spiced baked apples, tropical smoothie bowls, ginger lemon cod and more.

It can be difficult to follow a new diet and lifestyle, so let this guide you. This book, published in 2012, can also help you understand the basics of the plan and provide advice on how to fit it into your lifestyle.

The TLC diet is a heart-healthy way of limiting saturated fat and cholesterol in your diet that can help you lower cholesterol, as well as blood pressure, diabetes, and your risk of heart disease. It includes many instructions to follow and must count calories and other nutrients, which can be irritating. “O

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