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By Melissa Tennen, HealthAtoZ writer
Give yourself a little "TLC." You've heard that before. But in this case, TLC stands for Therapeutic Lifestyle Changes, and it's as simple as ABC.
TLC is a way to make certain changes in your life if you have high cholesterol or heart disease, or if you're at risk for heart disease. You can't expect cholesterol-lowering medications to work alone.
Eating better, getting regular exercise, not smoking and losing weight - or staying at a healthy weight - are the basics of the TLC program. At the core is the TLC diet, recommended by the American Heart Association (AHA). The specifics of the diet depend on your activity level and your fat intake. Also factored in are your cholesterol levels and whether or not you have diabetes, pre-diabetes, heart disease or metabolic syndrome.
Pre-diabetes means you don't have diabetes, but you are in danger of developing it. Metabolic syndrome is a cluster of diseases often caused by being overweight or obese. Your doctor considers these factors when deciding how to treat your high cholesterol and when making lifestyle recommendations.
Not all cholesterol is bad. Your body gets cholesterol in one of two ways - from your liver and from certain foods you eat. Cholesterol is important for your body to run smoothly, but having too much can mean your arteries begin to clog. This is mainly because of LDL, the bad kind of cholesterol. Your good cholesterol - HDL - sweeps cholesterol out of your arteries. Studies show high levels of HDL cholesterol reduce your risks for a heart attack.
Preventing heart disease should be a family affair. About 10 percent of teens between 12 and 19 years of age have cholesterol readings higher than 200, according to the AHA. Signs of heart disease can begin as early as childhood.
Your daily diet:
- Get 25 percent to 35 percent of your calories from fat.
- Keep saturated fats no higher than 7 percent. Meats like beef are high in saturated fat. Chicken or turkey without skin is a better choice. (Avoid trans fatty acids, which can raise LDL.)
- Make sure your dietary cholesterol is less than 200 mg.
- Make carbs 50 percent to 60 percent of your total calories. Whole grains, fruits and vegetables are great sources.
- Get 10 grams to 25 grams of soluble fiber.
- Make sure about 15 percent of your calories come from protein, preferably lean meats like turkey and chicken.
- Get enough calories to keep your weight steady and prevent weight gain.
- Burn at least 200 calories a day by exercising.
Tips for changing your diet:
- Stir fruit or sunflower seeds into low-fat yogurt.
- Put peanut butter on apples or celery.
- Put low-fat cheese and broccoli on your baked potato.
- Dip broccoli or cauliflower into low-fat dressing.
If making these changes doesn't help enough, talk to your doctor. You may be asked to increase the amount of fiber and cholesterol-fighting foods in your diet. Certain foods can reduce LDL levels by 10 percent to 15 percent.
Whether or not you have high cholesterol, you should follow a healthy diet filled with fruits and vegetables and get regular exercise. No one is immune to heart disease.
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External Sources
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American Heart Association
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American Academy of Family Physicians
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National Heart, Lung, and Blood Institute
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