The TLC diet reduces the risk of heart and circulatory system diseases. It lowers the level of bad cholesterol and helps you lose weight

Cardiovascular diseases are considered the leading cause of death worldwide. Their development is facilitated by an inappropriate diet, a sedentary lifestyle, severe stress, and the use of stimulants. Important risk factors for the development of heart and circulatory system diseases include: overweight and obesity, diabetes, prediabetes, lipid metabolism disorders, smoking and genetic factors. The TLC diet helps both prevent the occurrence of cardiovascular diseases and supports their treatment. This nutritional model is based on lifestyle modification, which includes not only changing eating habits, but also increasing physical activity and avoiding severe stress. The effectiveness of the TLC diet has been confirmed by scientific research, which makes it often recommended by doctors and dieticians, including: for people who have had a heart attack or are at increased risk of its occurrence.

What is the TLC diet?

As already mentioned, the TLC diet was developed by the US National Council on Heart, Lung and Blood Diseases. This is not one of many controversial diets that are often harmful. The TLC diet can be safely used both by healthy people for whom the prevention of cardiovascular diseases is important, and by people who suffer from diseases and disorders of the cardiovascular system.

The most important goal of using the TLC diet is to reduce cholesterol levels, which increase the risk of developing heart disease and circulatory system diseases. Using the TLC diet also brings additional benefits – this healthy nutritional model also helps reduce the risk of developing other lifestyle diseases (such as hypertension, diabetes, overweight, obesity, cancer). Dietitians and doctors recommend using the TLC diet, assuring that following the principles of healthy eating, daily physical activity and reducing stress will have a positive impact not only on your overall health, but also your well-being and body weight, ensuring a surge of vitality.

Characteristic symptoms of heart and circulatory system diseases

Heart diseases and circulatory system diseases can develop asymptomatically or with minimal symptoms for a long time. The characteristic symptoms of disorders in the functioning of the cardiovascular system include:

• chest pain (coronary pain) that gets worse with activity and goes away with rest

• palpitations,

• weakness,

• chronic fatigue,

• leg swelling around the ankles,

• shortness of breath,

• chronic cough,

• frequent urination at night,

• decreased exercise capacity,

• headaches and dizziness,

• fainting.

The above symptoms should prompt you to visit a doctor and perform diagnostic tests that help detect heart and circulatory system diseases, including:

• peripheral blood count with smear,

• lipid profile,

• general urine test,

• blood glucose level test,

• electrocardiography (ECG),

• ECHO heart test,

• Ultrasound of peripheral vessels.

Who should go on the TLC diet?

The TLC diet is an excellent choice for people diagnosed with the following diseases:

• ischemic heart disease (coronary heart disease),

• heart failure,

• heart rhythm disorders (e.g. atrial fibrillation),

• hypertension,

• myocardial infarction,

• stroke,

• lipid metabolism disorders (high cholesterol, high triglycerides),

• metabolic disorders (e.g. diabetes),

• circulatory disorders (e.g. chronic venous insufficiency of the lower limbs),

• obesity,

• atherosclerosis.

The TLC diet is also recommended for people who have suffered from myocarditis and pericarditis and are genetically at increased risk of heart and circulatory system diseases.

The TLC diet supports the treatment of the diseases listed above, preventing their exacerbation.

Principles of the TLC diet

The TLC diet is based on lifestyle modification, which includes not only changing eating habits, but also increasing physical activity and reducing stress. The basic principles of the TLC diet are:

• limiting the intake of saturated fatty acids,

• giving up eating highly processed food and sweets,

• increasing dietary fiber intake,

• increasing water consumption,

• eliminating harmful eating habits and giving up stimulants, in particular smoking,

• increasing the consumption of fruit, vegetables, whole grain products and legumes,

• limiting salt intake,

• replacing fatty red meat with lean poultry meat,

• increasing the consumption of low-fat dairy products,

• maintaining or reducing body weight to a level optimal for health,

• physical activity adapted to your health condition and exercise capacity (preferably 5 times a week for at least 30 minutes).

What are the effects of the TLC diet?

The effects of using the TLC diet include:

• lowering the level of total cholesterol and LDL (so-called bad cholesterol) in the blood,

• increasing the level of HDL (so-called good cholesterol) in the blood,

• lowering blood pressure,

• improving the functioning of the heart and circulatory system,

• reducing the risk of heart attack, stroke and other complications of cardiovascular diseases,

• improving glycemic control in people with diabetes and prediabetes,

• reducing the risk of certain cancers,

• improving well-being and quality of life.

The impact of the TLC diet on health

The TLC diet is considered one of the most effective diets in the prevention and treatment of heart and circulatory system diseases. It is an optimally balanced nutritional model that provides the appropriate amount of carbohydrates, fats and protein, as well as vitamins, minerals, dietary fiber, healthy fatty acids and natural antioxidants. The TLC diet helps lower LDL cholesterol levels while raising HDL cholesterol levels. Moreover, the TLC diet reduces hypertension, which is one of the main risk factors for heart and circulatory system diseases. An additional benefit of using the TLC diet is the reduction of unnecessary kilograms. This is not a typical slimming diet, but the combination of healthy eating and physical activity has a positive effect, among others: on metabolism, which helps reduce body weight and prevents uncontrolled weight gain.

Sources:

• Your Guide To Lowering Your Cholesterol With TLC, NIH Publication No. 06–5235, December 2005

• C. Ozemek, S. Tiwari, A. Sabbahi, S. Carbone, C. J Lavie, Impact of therapeutic lifestyle changes in resistant hypertension, DOI: 10.1016/j.pcad.2019.11.012