People nowadays are fond of serving instant or easy-to-prepare foods, not to mention processed and fried foods; these foods are confirmed to be high in cholesterol. Additional cholesterol from foods is unnecessary since the human body can generate cholesterol as what the body needs.

Cholesterol is a type of lipid. It is crucial to produce some hormones, vitamin D, and cell membranes in the body. Cholesterol is hydrophobic; it does not dissolve in water. Thus, it cannot independently move through your blood; however, the liver generates lipoproteins to aid in transporting cholesterol. There are two significant forms of lipoprotein: particles made from fat and protein. These are low-density lipoprotein (LDL), or the "bad cholesterol," and high-density lipoprotein (HDL), or the "good cholesterol."

When the body has excess lipids (fats) in the blood due to various factors that might increase cholesterol, more likely the body has a condition of high cholesterol or hypercholesterolemia. This condition is considered a "silent" condition. High cholesterol usually has no symptoms; however, this can develop into more severe complications such as heart attack and stroke.

Based on the National Library of Medicine, the total cholesterol of most adults can be categorized as desirable if the total cholesterol is <200 mg/dl; high borderline if the total cholesterol ranges from 200-239 mg/dL; and high if the total cholesterol ranges from 240 mg/dL and above.

According to World Health Organization data, raised cholesterol contributes to 29.7 million disability-adjusted life years (DALYs), or 2% of all DALYs, and 2.6 million deaths. Thirty-nine percent (39%) of individuals worldwide (37% of men and 40% of women) had elevated total cholesterol in 2008. In the Philippines, based on the nutrition survey of the Department of Science and Technology's Food and Nutrition Research Institute (DOST-FNRI), nearly 46.9% of Filipinos who are 20 years of age and older have borderline high cholesterol. It shows that 1 in 2 Filipinos are affected and face borderline high cholesterol levels.

Various factors can cause unhealthy cholesterol levels, such as unhealthy food choices, smoking, physical inactivity, heredity, and age and sex. One culprit of developing high total cholesterol that is modifiable is the diet. Consuming an excessive amount of foods high in cholesterol, saturated fats, and trans fats may make an individual more likely to acquire high cholesterol.

The Therapeutic Lifestyle Changes diet, also known as the TLC diet, will take place. This three-part program aims to lower cholesterol through diet, physical activity, and weight management. It is a practical lifestyle therapy and healthy eating plan intended to lower blood levels of total and "bad" LDL cholesterol and improve heart health. TLC has additional advantages for your health. The metabolic syndrome and diabetes risk variables such as blood pressure, high-density lipoprotein cholesterol (HDL), serum triglycerides, blood glucose, and weight status are all improved by TLC in addition to reducing LDL.

The National Institutes of Health's significant recommendations for following the TLC diet are as follows:

• Consume just enough calories to be within a healthy weight range.
• Daily calorie intake should be 25–35% from fat.
• Consume <7% of your daily calories should come from saturated fat.
• Should limit dietary cholesterol intake to <200 mg/day.
• Aim to consume 10–25 g of soluble fiber per day.
• Consume at least 2 grams of plant sterols or stanols each day.
• Get daily moderate-intensity exercise for at least 30 minutes.

Following the TLC diet often encourages eating more fruits, vegetables, whole grains, legumes, low-fat or nonfat dairy products, fish, chicken without the skin, and, in moderation, lean meats, nuts, and seeds to boost the intake of fiber. One should limit high-fat and cholesterol-rich meals such as fatty cuts of meat, dairy products, egg yolks, and processed foods to maintain the necessary daily intake and maximum results. A 30-minute increase in daily physical activity is also suggested. One can accomplish this by cycling, swimming, running, or walking.

The TLC Diet recommends a variety of meals that are high in taste yet low in saturated fat, trans fat, and cholesterol. It is not a diet of deprivation since the human person's emotions, and taste buds might be satisfied by it. Be responsible for your health.

Go for the TLC diet today to shoo high cholesterol Away! (CMU BSND OJT Ailean Faith S. Hotohot / This email address is being protected from spambots. You need JavaScript enabled to view it. / 09368145206)

References:

DOST-FNRI. (2015). 8th National Nutrition Survey Overview. http://enutrition.fnri.dost.gov.ph/assets/uploads/publications/Overview_8thNNS_050416.pdf

Jaychander, N. (2019). Benefits of the TLC Diet. https://www.femina.in/wellness/diet/benefits-of-the-tlc-diet-124639.html

Link, R. M. S. R. D. (2018, November 13). Can the TLC diet help lower cholesterol levels? Healthline. https://www.healthline.com/nutrition/tlc-diet

National Center for Chronic Disease Prevention and Health Promotion Division of Nutrition, Physical Activity, and Obesity. (n.d.). Can lifestyle modifications using therapeutic lifestyle changes (TLC) reduce weight and the risk for chronic disease?. CDC. https://www.cdc.gov/nutrition/downloads/r2p_life_change.pdf

U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES. (2005, December). YOUR GUIDE TO lowering your cholesterol with TLC. National Institutes of Health National Heart, Lung, and Blood Institute. https://www.nhlbi.nih.gov/files/docs/public/heart/chol_tlc.pdf

World Health Federation. (n.d.). Cholesterol. https://world-heart-federation.org/what-we-do/cholesterol/#:~:text=Global%20burden%20of%20cholesterol,an%20estimated%204.4%20million%20deaths.

World Health Organization. (n.d.) Raised cholesterol. https://www.who.int/data/gho/indicator-metadata-registry/imr-details/3236