TLC Diet to Lower Cholesterol
Are you familiar with the TLC diet? I was not, so when I saw this treatment plan to lower cholesterol I was interested to see what it was all about. Below I’ve shared a summary of the diet plan and a link where you can access more information.
TLC stands for Therapeutic Lifestyle Changes and consists of a three part program of diet, physical activity, and weight management.
Diet
Diet changes focus on reduces saturated fat, trans fat, and cholesterol in your daily intake. If you are overweight, you would also work to reduce your daily calorie intake.
Here are goal levels for nutrients on the TLC diet:
How to Use Flaxseed to Lower Cholesterol
Flaxseed is high in dietary fiber and omega 3 fatty acids. Both of which you need to increase in your diet as your work to lower cholesterol levels. Here are 10 ways you can incorporate flaxseed into your diet.
- Sprinkle on your cereal every morning. . .hot or cold.
- Add to pancake or waffle batter.
- Mix in your orange juice.
- Add to muffins.
- Mix in yogurt.
- Sprinkle on fresh salad greens.
- Add to cottage cheese.
- Add to spaghetti sauce, meatloaf, and lasagna.
- Add to cookie dough.
- . . . .get creative! It can be an addition to just about anything.
Grind Your Flaxseed
Tuna – Heart Healthy of Not?
The nutritional quality of tuna depends on a variety of factors, such as the type of tuna you buy, the differences in the fishery where it was produced/captured, the diet of the fish, and even water temperatures.
Types of Tuna
There are dozens of different tuna fish species, but tuna companies group tuna into three categories:
1. White or albacore
Metamucil to Lower LDL Cholesterol
Metamucil is a rich source of psyllium husk. Psyllium husk is a soluble fiber which works to lower LDL cholesterol levels.
Currently the American Heart Association recommends everyone consume 25 to 30 grams of dietary fiber daily. The average American only consumes 15 grams of fiber daily.
How much soluble fiber?
You Need More Than Medication to Lower Cholesterol
Cholesterol lowering drugs, such as statin medications, are commonly prescribed to lower cholesterol and are many times effective.
HOWEVER, it takes more than a medication alone to improve overall health and control cholesterol. Lifestyle changes are necessary.
Other risks to consider
Individuals with high cholesterol are often overweight. If you simply pop a pill to correct the cholesterol problem and do nothing to address being overweight you leave yourself at risk for other weight related health conditions, such as diabetes, joint problems, high blood pressure, and certain cancers.
Unknown risks
Is Tuna a Heart Healthy Food?
Tuna is a fatty fish providing high quality protein, B-vitamins, and selenium. The nutrients help the body produce red blood cells, reduce heart disease risk and macular degeneration, and promote brain growth. The protein provides essential amino acids used for body growth and maintenance, while the fat provides a rich source of heart healthy omega 3 fatty acids.
Many organizations, such as the USDA, American Heart Association, and American Dietetic Association have been encouraging people to eat more fish. This includes eating more tuna. Omega 3 fatty acids have been shown to reduce heart disease risk, blood clots, and stroke, relieve depression, and help fight certain cancers.
How Much Tuna
