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Second TLC diet,The TLC Diet is an Effective, But Sensible, Low Cholesterol Diet.The TLC diet, or Therapeutic Lifestyle Changes diet, is a low cholesterol diet designed by the National Cholesterol Education Program (NCEP) and belongs to a group of recommendations set forth by the NCEP for living a heart-healthy lifestyle. Therapeutic lifestyle changes include modifying your diet, increasing your physical activity, and weight loss.
This diet contains recommendations on the daily intake of fats, carbohydrates, and proteins. Additionally, the diet also includes recommendations on fiber-containing products. This regimen basically focuses on the consumption of a balanced diet, emphasizing the difference between “good” fats and “bad” fats as well as the difference between “good” and “bad” carbohydrates.
Fats
The TLC diet recommends that total fat intake should be limited to 25 to 35 percent of your total calories each day. Two main types of fats found in foods: saturated fats and unsaturated fats. Unsaturated fats are the “good” fats and can be divided into polyunsaturated fats and monounsaturated fats. These fats are good because they are known to lower low-density lipoprotein (LDL, “bad” cholesterol) levels. Good sources of unsaturated fats include nuts and fish products. The TLC diet recommends that your polyunsaturated fat intake should consist of up to 20 percent of your total caloric intake, while monounsaturated fats should consist of up 10 percent of your total calories each day.
Saturated fats are the “bad” fats and are known to raise LDL or "bad" cholesterol levels. Foods high in saturated fats include fatty animal meats, whole milk dairy products, and fried foods. Although you need to avoid saturated fats as often as possible, the TLC diet recommends that you limit your consumption of saturated fats to less than 7 percent of your total intake.
Cholesterol
Not only do we obtain cholesterol from the foods we eat, our liver also makes cholesterol. In fact, the liver makes the majority of the cholesterol needed by our bodies. In the TLC diet, cholesterol intake is limited to less than 200 milligrams a day.
Carbohydrates
This diet also emphasizes the intake of more complex, healthier carbohydrates instead of foods made from simple sugars (like cookies or pastries). Complex carbohydrates include vegetables, pasta, and whole wheat bread. In this diet, carbohydrates should comprise between 50 to 60 percent of your total calories each day.
Protein
Protein should consist of 15 percent of your total caloric intake.
Other Recommendations
The TLC diet also includes recommendations on soluble fiber and phytosterol, both of which are known to lower cholesterol levels. Soluble, or viscous, fiber includes oatmeal, psyllium, pectin, and bran. Phytosterols, also known for their ability to lower cholesterol, are included in a variety of spreads and dressings such as margarine and salad dressing. These items are included specifically because of their documented cholesterol-lowering ability. Current recommendations for soluble fiber consumption are 10 to 25 grams each day, whereas two grams a day of phytosterol intake is recommended. Additionally, the TLC diet recommends that salt intake be limited to 2400 milligrams a day.
This heart-healthy diet might seem complicated because of the many guidelines given for each main nutrient. However, it basically encourages eating a heart-healthy, balanced diet and lowering cholesterol through decreased fat intake and increased consumption of fiber.
Third mediterranean diet,Choose this heart-healthy diet option,The Mediterranean diet is a heart-healthy eating plan combining elements of Mediterranean-style cooking. Here's how to adopt the Mediterranean diet.
If you're looking for a heart-healthy eating plan, the Mediterranean diet might be right for you. The Mediterranean diet incorporates the basics of healthy eating — plus a splash of flavorful olive oil and perhaps a glass of red wine — among other components characterizing the traditional cooking style of countries bordering the Mediterranean Sea.
Most healthy diets include fruits, vegetables, fish and whole grains, and limit unhealthy fats. While these parts of a healthy diet remain tried-and-true, subtle variations or differences in proportions of certain foods may make a difference in your risk of heart disease.
Benefits of the Mediterranean diet
Research has shown that the traditional Mediterranean diet reduces the risk of heart disease. In fact, a recent analysis of more than 1.5 million healthy adults demonstrated that following a Mediterranean diet was associated with a reduced risk of overall and cardiovascular mortality, a reduced incidence of cancer and cancer mortality, and a reduced incidence of Parkinson's and Alzheimer's diseases.
For this reason, most if not all major scientific organizations encourage healthy adults to adapt a style of eating like that of the Mediterranean diet for prevention of major chronic diseases.
Fruits, vegetables, nuts and grains
The Mediterranean diet traditionally includes fruits, vegetables, pasta and rice. For example, residents of Greece eat very little red meat and average nine servings a day of antioxidant-rich fruits and vegetables. The Mediterranean diet has been associated with a lower level of oxidized low-density lipoprotein (LDL) cholesterol — the "bad" cholesterol that's more likely to build up deposits in your arteries.
Nuts are another part of a healthy Mediterranean diet. Nuts are high in fat (approximately 80 percent of their calories come from fat), but most of the fat is not saturated. Because nuts are high in calories, they should not be eaten in large amounts — generally no more than a handful a day. For the best nutrition, avoid candied or honey-roasted and heavily salted nuts.
Grains in the Mediterranean region are typically whole grain and usually contain very few unhealthy trans fats, and bread is an important part of the diet there. However, throughout the Mediterranean region, bread is eaten plain or dipped in olive oil — not eaten with butter or margarines, which contain saturated or trans fats.
Fourth +the mayo clinic diet,
Fifth Volumetrics Diet ,The Volumetrics Eating Plan is based on a basic fact: people like to eat. And if people are given the choice between eating more and eating less, they'll take more almost every time.
Unlike diets that are based on deprivation, the Volumetrics diet doesn't try to fight this natural preference. Its creator, nutritionist Barbara Rolls, PhD, argues that limiting your diet too severely won't work in the long run. You'll just wind up hungry and unhappy and go back to your old ways.
Sixth Weight Watchers Diet,Out with the old and in with new. In 2010, Weight Watchers retired its old points system and started a totally new program, called Points Plus, to keep up with the trends and science behind successful weight loss.
Weight Watchers Chief Science Officer Karen Miller-Kovach, RD, describes the program as a complete makeover. It is not a hybrid but an entirely new approach to safe, effective, and steady weight loss that takes advantage of cutting-edge weight loss science.With the old points system, you could use your points anyway you like. But we now know if you use your points wisely by eating foods rich in protein and fiber -- these foods fill you up, keep hunger at bay, and help you lose weight in a healthier and more nutritious way,” Kovach says.
Calories, Fat, and Carbs
Calories still count in the Points Plus program because the bottom line in weight loss is creating a calorie deficit -- burning more calories than you eat.
But there is so much more to successful weight loss, and where those calories come from makes a big difference.
Even when the calories are the same, protein- and fiber-rich foods get fewer Points Plus to encourage dieters to eat more filling food for their allotted Points Plus.
Calorie-dense foods that have more fat and simple carbs are assigned more points.
One new feature: You get unlimited quantities of fresh fruits and non-starchy vegetables.
“Most adults don’t eat enough fruits or vegetables. So our strategy was to allow these as free foods to encourage more consumption of these super-nutritious foods that are among the lowest in calories and very filling," Kovach says.
The old points may be gone, but the heart of the Weight Watchers program remains unchanged.
“We may be counting differently with the new Points Plus program but the foundation of Weight Watchers' successful model of scientific evidence, healthy, slow weight loss, exercise, behavior modification, and support remain the same," Kovach says.
