Heart Healthy and TLC Diets

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 hae 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.

Source http://www.4women.gov

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