NCEP Recommendations
Heart Healthy Lifestyle
By Nancy Merrifield, RN, URMP, CCP
National Cholesterol Education Program (NCEP) recommendations:
The therapeutic Lifestyle Change (TLC) eating plan was designed by the National
Cholesterol Education Program (NCEP) and is only one element of a group of recommendations designed for living a heart healthy lifestyle. Recommendations
include:
According to the NCEP, a healthy practice of these understandings is living a heart healthy lifestyle.
The Therapeutic Lifestyle Change (TLC) eating plan focuses on the following recommendations for fat, cholesterol, carbohydrates, fiber and protein.
Fats:
There are two types of fats, saturated and unsaturated. Unsaturated fats are the heart healthy fats. They are the good fats and can be divided into polyunsaturated fats (sunflower, canola, peanut and more) and monounsaturated fats (olive oil and avocado). They are considered good fats because they lower low-density lipoprotein levels (LDL “bad cholesterol).
Nuts and fish are good sources of unsaturated fats.
Saturated fats are not heart healthy. They are the bad fats and raise LDL or bad cholesterol levels. Animal meats, whole milk dairy products and fried foods are loaded with this fat. Limit your consumption of saturated fats to no more than 7 % of your total daily calories.
Limit total fat to 25-35% of your total calorie intake. When considering what fats you should eat in a day, up to 20% should come from polyunsaturated, up to 10% from monounsaturated fats and less than 7% from saturated fats. Those who eat more than the recommended levels of saturated fat are making choices consistent with an unhealthy lifestyle.
Simply put. Eat less fat, but when you do eat it, choose the good kind.
Cholesterol:
It is true that our bodies need a daily dose of cholesterol but we do not have to seek it out in our diet. Our liver makes the majority of the cholesterol needed by our bodies so we don’t have to worry about not getting enough. In fact the TLC diet limits cholesterol intake to less than 200 milligrams daily. A heart healthy lifestyle limits cholesterol intake and monitors cholesterol levels routinely, taking action when cholesterol levels rise.
Carbohydrates:
The TLC diet recognizes the difference between complex and simple carbohydrates. A complex carbohydrate is the healthier carbohydrate which includes foods like vegetables, pasta and whole grain bread. Complex carbohydrates should be eaten instead of Simple carbohydrates which are simple sugars like cookies, candies and pastries. Complex
carbohydrates should comprise 50-60-% of your total caloric intake daily. Simple carbohydrates are calorie rich and nutrient low. They should be limited and are not consistent with a heart healthy lifestyle.
Protein:
The TLC diet recognizes that some people eat vegetarian proteins like rice and bean combinations so some of that protein combination would be considered complex carbohydrates. But for the majority of the population, protein like meats poultry fish and beans, should be limited to 15% or less of your total calorie intake.
Other Recommendations:
Soluble or viscous fibers are known to lower cholesterol. Oatmeal, psyllium, pectin and bran are examples of soluble fiber. Recommendations are to eat 10-25 grams daily.
Phytosterols are also known for their ability to lower cholesterol. They are found in spreads like margarine and salad dressings. Two grams of phytosterold are recommended daily.
Limit salt intake to less than 2400 milligrams daily.
One size does not fit all when it comes to dietary intake. Take a look at the interactive food pyramid at http://www.mypyramid.gov/ to customize a food plan for your specific needs. Go to interactive tools then daily food plan.
Keefe, Sandy, http://www.livestrong.com/article/296716-ncep-cholesterol/
Cholesterol Education Program (NCEP) and is only one element of a group of recommendations designed for living a heart healthy lifestyle. Recommendations
include:
- Eating a well balanced diet
- Increasing physical activity
- Practicing good Weight Management
- Having a knowledgeable understanding of good versus bad fats.
- Having a knowledgeable understanding of good versus bad carbohydrates.
According to the NCEP, a healthy practice of these understandings is living a heart healthy lifestyle.
The Therapeutic Lifestyle Change (TLC) eating plan focuses on the following recommendations for fat, cholesterol, carbohydrates, fiber and protein.
Fats:
There are two types of fats, saturated and unsaturated. Unsaturated fats are the heart healthy fats. They are the good fats and can be divided into polyunsaturated fats (sunflower, canola, peanut and more) and monounsaturated fats (olive oil and avocado). They are considered good fats because they lower low-density lipoprotein levels (LDL “bad cholesterol).
Nuts and fish are good sources of unsaturated fats.
Saturated fats are not heart healthy. They are the bad fats and raise LDL or bad cholesterol levels. Animal meats, whole milk dairy products and fried foods are loaded with this fat. Limit your consumption of saturated fats to no more than 7 % of your total daily calories.
Limit total fat to 25-35% of your total calorie intake. When considering what fats you should eat in a day, up to 20% should come from polyunsaturated, up to 10% from monounsaturated fats and less than 7% from saturated fats. Those who eat more than the recommended levels of saturated fat are making choices consistent with an unhealthy lifestyle.
Simply put. Eat less fat, but when you do eat it, choose the good kind.
Cholesterol:
It is true that our bodies need a daily dose of cholesterol but we do not have to seek it out in our diet. Our liver makes the majority of the cholesterol needed by our bodies so we don’t have to worry about not getting enough. In fact the TLC diet limits cholesterol intake to less than 200 milligrams daily. A heart healthy lifestyle limits cholesterol intake and monitors cholesterol levels routinely, taking action when cholesterol levels rise.
Carbohydrates:
The TLC diet recognizes the difference between complex and simple carbohydrates. A complex carbohydrate is the healthier carbohydrate which includes foods like vegetables, pasta and whole grain bread. Complex carbohydrates should be eaten instead of Simple carbohydrates which are simple sugars like cookies, candies and pastries. Complex
carbohydrates should comprise 50-60-% of your total caloric intake daily. Simple carbohydrates are calorie rich and nutrient low. They should be limited and are not consistent with a heart healthy lifestyle.
Protein:
The TLC diet recognizes that some people eat vegetarian proteins like rice and bean combinations so some of that protein combination would be considered complex carbohydrates. But for the majority of the population, protein like meats poultry fish and beans, should be limited to 15% or less of your total calorie intake.
Other Recommendations:
Soluble or viscous fibers are known to lower cholesterol. Oatmeal, psyllium, pectin and bran are examples of soluble fiber. Recommendations are to eat 10-25 grams daily.
Phytosterols are also known for their ability to lower cholesterol. They are found in spreads like margarine and salad dressings. Two grams of phytosterold are recommended daily.
Limit salt intake to less than 2400 milligrams daily.
One size does not fit all when it comes to dietary intake. Take a look at the interactive food pyramid at http://www.mypyramid.gov/ to customize a food plan for your specific needs. Go to interactive tools then daily food plan.
Keefe, Sandy, http://www.livestrong.com/article/296716-ncep-cholesterol/