Give Your Heart a Little TLC

May 11, 2023 at 8:16 am

If your LDL cholesterol is above your goal level, you should start on the TLC eating plan right away. Consuming foods that are high in saturated fat, trans fat, and cholesterol contributes to high levels of LDL cholesterol.

On the TLC Eating Plan you should aim for:

Less than 7 percent of the day’s total calories come from saturated fat. Lowering saturated fat is the most important dietary change for reducing blood cholesterol.
Less than 200 milligrams of dietary cholesterol per day.
Just enough calories to achieve or maintain a healthy weight.

If your blood cholesterol is not lowered enough on the TLC eating plan, your doctor or registered dietitian may advise you to increase the amount of soluble fiber and/or add cholesterol lowering food products to your diet. These products include margarines that contain “plant sterols” or “plant stanol esters,” which are ingredients that lower LDL cholesterol. If your LDL level is still not lowered enough, your doctor may prescribe a cholesterol-lowering drug along with the TLC eating plan.

High Blood Cholesterol and the TLC Program

TLC is a treatment program that stands for “Therapeutic Lifestyle Changes.” This program helps reduce LDL cholesterol via a low-saturated fat, low-trans-fat, low-cholesterol eating plan. The program also emphasizes regular physical activity and weight control. Adopt the TLC approach and you will lower your chances of developing heart disease, future heart attacks, and other heart disease complications. (The main difference between the TLC and the DASH eating plans is that the TLC plan puts more emphasis on decreasing saturated fat and trans-fat to lower blood cholesterol levels.)

What Are Trans Fats?

Trans fats, or trans fatty acids, are another type of dietary fat that raises LDL cholesterol. They are formed when vegetable oil is hardened to become margarine or shortening in a process called hydrogenation. The harder the margarine or shortening, the more likely it is to contain more trans-fat. To reduce trans fats in your diet, read food labels and buy fewer products that list “hydrogenated oil” or “partially hydrogenated oil” as an ingredient. When possible, choose margarines that list “liquid vegetable oil” as the first ingredient. The main sources of trans fat are foods made with hydrogenated oils such as some margarines, shortenings, cookies, crackers, cakes, pies, snack foods, and fried foods.

Now You are Cooking: Limiting Saturated Fat, Trans Fat, and Cholesterol

Planning and preparing nutritious meals may take a little extra effort, but the health benefits are huge. Here are some tips for cutting down on saturated fat, trans fat, and dietary cholesterol, which will help lower your LDL cholesterol and reduce your heart disease risk. It will improve heart health for everyone and may be particularly helpful to those following the TLC eating plan.

Meat, Poultry, and Fish

Choose fish, poultry, and lean cuts of meat. Trim the fat from meats; remove the skin and fat from chicken. Keep portion sizes moderate.
Broil, bake, roast, or poach instead of frying. When you do fry, use a nonstick pan and a nonstick cooking spray or a very small amount of oil or margarine.
Cut down on sausage, bacon, and processed, high-fat cold cuts (which are also high in sodium).

Milk Products and Eggs

Instead of whole milk or cream, use fat-free or 1-percent milk.
Use fat-free or low-fat cheeses and yogurt.
Replace ice cream with sorbet, sherbet, and fat-free or low-fat frozen yogurt. Keep portion sizes moderate.
Limit the number of egg yolks you eat. Egg whites contain no fat or cholesterol, so you can eat them often. In most recipes, you can substitute two egg whites for one whole egg.
Use soft margarines (liquid or tub types) that contain little or no trans-fat. Some brands of soft margarines are high in plant sterols or stanols, which lower LDL cholesterol.

Grains and Grain Products

Eat foods with lots of fiber and nutrients and make sure that half of your grain products are whole grain. These include whole-grain breads, pasta, and cereals, as well as brown rice. When you check package labels, look for the word “whole” in the ingredients. Make sure that whole grains appear among the first items listed.
Make main dishes with whole-grain pasta, brown rice, or dry peas and beans. If you add meat, use small pieces for flavoring rather than as the main ingredient.

Sauces, Soups, and Casseroles

After making sauces or soups, cool them in the refrigerator and skim the fat from the top. Do the same with canned soups.
Thicken a low-fat sauce with cornstarch or flour.

See our article about Heart Healthy Warm You Up Soups for delicious healthy soup recipes.

When You Cannot Face Cooking

Check the Nutrition Facts label on food packages to choose frozen dinners and pizzas that are lowest in saturated fat, trans fat, and cholesterol.
Also watch the calories and sodium content. Make sure the dinners include vegetables, fruits, and whole grains—or add them on the side.
Choose store-bought baked goods that are lowest in saturated fat, cholesterol, trans fats, and hydrogenated (hardened) fats. Also, remember that even “no cholesterol” and fat-free baked goods still may be high in calories.

Dining Out for Health

With a little planning and a willingness to speak up you can eat healthfully when you dine out. Here are some tips.

Order small. To reduce portion size, try ordering appetizers or children’s portions as your main meal. Or take half of your entrée home with you for lunch the next day.
Select foods cooked by low-fat methods. Look for terms such as broiled, baked, roasted, poached, or lightly sautéed.
Limit foods high in calories and fats, especially saturated fat, and trans-fat. Watch out for terms such as fried, crispy, creamed, escalloped, hollandaise, béarnaise, casserole, and pastry crust.
Ask questions. Do not hesitate to ask your server how food is prepared and whether the restaurant will make substitutions.
Ask for what you want. Most restaurants will honor your requests. You have nothing to lose by asking!

Ask if they will:

Serve low-fat or fat-free milk rather than whole milk or cream.
Tell you the type of cooking oil used. (Preferred types that are lower in saturated fat are canola, safflower, sunflower, corn, and olive oils.)
Trim the fat off poultry or meat.
Leave all butter, gravy, and sauces off an entrée or side dish.
Add no salt during cooking.
Serve salad dressing on the side.
Meet special requests if you make them in advance.
Select foods cooked by low-fat methods. Look for terms such as broiled, baked, roasted, poached, or lightly sautéed.
Limit foods high in calories and fats, especially saturated fat, and trans-fat. Watch out for terms such as fried, crispy, creamed, escalloped, hollandaise, béarnaise, casserole, and pastry crust.

Make Healthy Choices

Breakfast: Fresh fruit, small glass of citrus juice, low-fat or fat free milk and yogurt, whole-grain bread products and cereals, omelet made with egg whites or egg substitute.
Beverages: Water with lemon, flavored sparkling water, juice spritzer (half fruit juice and half sparkling water), iced tea, reduced-sodium tomato juice.
Breads: Most yeast breads are low in calories and fat—as long as you limit the butter, margarine, or olive oil. Choose wholegrain breads, which are packed with important nutrients and are full of fiber to make you feel fuller faster. Also, watch the sodium content.
Appetizers: Steamed seafood, fresh fruit, bean soups, salad with reduced-fat dressing.
Entrées: Skinless poultry, fish, shellfish, vegetable dishes, or pasta with red sauce or vegetables. Limit your use of butter, margarine, and salt at the table.
Salads: Fresh lettuce, spinach, and other greens; other fresh vegetables, chickpeas, and kidney beans. Skip high-fat and high-calorie nonvegetable choices such as deli meats, bacon, egg, cheese, and croutons. Choose lower-calorie, reduced-fat, or fat-free dressings, lemon juice, or vinegar.
Side Dishes: Vegetables and grain products, including whole-grain rice or noodles. Ask for salsa or low-fat yogurt instead of sour cream or butter.
Dessert: Fresh fruit; fat-free frozen yogurt, sherbet, or fruit sorbet (usually fat free, but ask for the calorie content). Try sharing a dessert. If you drink coffee or tea with dessert, ask for low-fat or fat-free milk instead of cream or half-and-half.

How To Tame a Snack Attack

Many snacks, including many types of cookies, crackers, and chips, are high in saturated fat, trans fat, cholesterol, sodium, and calories. But that does not mean you have to cut out all between-meal treats.

Keep the foods listed below on hand for snack attacks. But keep in mind that while these foods may be low in fat, many are not low in calories. So, watch how much you eat, especially if you are trying to control your weight.

Here are some healthier, low-fat snacks:

100-percent fruit juices
Low-fat or fat-free milk
Fat-free frozen yogurt, sherbet, and sorbet
Low-fat cookies such as animal crackers, graham crackers, ginger snaps, and fig bars
Low-fat crackers such as melba toast, or rice, rye, and soda crackers; look for unsalted or low sodium types.

Know your foods

Download and save our Nutrition Label Infographic and The Lowdown on Labels Infographic.

The Lowdown on Labels

Food labels can help you choose items that are lower in sodium, saturated and total fat, trans fat, cholesterol, and calories. When you grocery shop, look for these claims on cans and other packaging.

Sodium Claims What They Mean

Sodium free or salt free Less than 5 mg of sodium per serving
Very low sodium 35 mg or less per serving
Low sodium 140 mg or less per serving
Low sodium meal 140 mg or less per 31/2 ounces
Reduced or less sodium At least 25 percent less per serving than the regular version.
Unsalted or no salt added No salt added during processing.

Fat Claims What They Mean

Fat free Less than 1/2 gram of fat per serving
Low saturated fat 1 gram or less of saturated fat per serving
Reduced fat At least 25 percent less fat per serving than the regular version
Light 50 percent less fat than the regular version

Calorie Claims What They Mean

Calorie free Less than 5 calories per serving
Low calorie 40 calories or less per serving
Reduced or less calories At least 25 percent fewer calories per serving than the regular version.
Light or “lite” Half the fat or one-third of the calories per serving of the regular version

Dr. Bobish

Dr. Bobish and her team’s goal is to help you reduce your risk of heart disease. Helping you to understand your risk factors and make healthful lifestyle changes.

Remember regardless of age or current state of health it is never too late to start protecting your heart. It is also never too soon and the sooner you act the better. Follow us on Facebook to see our latest post helping to keep you heart healthy. You can also explore all our articles that offer diet and exercise tips, recipes and information on procedures and heart disease.

Dr. Bobish and her team focus on preventative care and are here to support you. Alpine Cardiology provides patients with education as well as compassionate care and treatment. We are committed to keeping you healthy and heart smart! Request an appointment at 989-448-7002

Guide to a Healthy Heart

We are committed to keeping Northern Michigan healthy and heart-smart!

Over the next several months we will be publishing a series of articles that will become A Guide to a Healthy Heart. By breaking these guidelines into chapters we are able to offer more in depth information on the topics. Watch our Facebook page or website for the latest article.

Alpine Cardiology’s goal is to give you a better understanding of how to live a healthy lifestyle and to take care of your heart. To take the mystery out of what the tests are and what they mean. To encourage you to talk to your healthcare provider about your risk factors and how to reduce your risk. The more you know and understand the more likely you are to be successful in reducing risk and having a healthier lifestyle.

Links to published chapters are below if you would like to explore the guide more.