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Therapeutic Lifestyle Changes TLC Diet Food Finder

Choose Best Foods to Lower Your Cholesterol with the TLC Diet

Search entire TLC food database:

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Food NameSaturated Fat% Fat CalorieCholesterolSodium
Butter, salted51.4100215714
Butter, whipped, with salt50.5100219827
Butter oil, anhydrous61.91002562
Cheese, blue18.773751395
Cheese, brick18.87294560
Cheese, brie17.475100629
Cheese, camembert15.37372842
Cheese, caraway18.67093690
Cheese, cheddar21.174105621
Cheese, cheshire19.571103700
Cheese, colby20.27395604
Cheese, cottage, creamed, large or small curd1.73917364
Cheese, cottage, creamed, with fruit2.33613344
Cheese, cottage, nonfat, uncreamed, dry, large or small curd0.247330
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Usage Note

  • Nutrition data are calculated per 100g of food weight.
  • Click on column header to sort foods by name or by nutrient content. Click again to reverse sort order.
  • Click on a number in table footer to go to a particular page.

Choose nutrition data to display

  • Check or uncheck the nutrients in list below to choose which nutrition data to display.
  • Abbreviations: g = gram, mg = milligram, mcg = microgram.








Therapeutic Lifestyle Changes - TLC Diet: A Heart Healthy Eating Plan

What you eat greatly affects your blood cholesterol levels. That’s why a key step in your treatment is to adopt a heart healthy eating plan. The Therapeutic Lifestyle Changes (TLC) diet is recommended by the National Cholesterol Education Program of the U.S. National Institutes of Health.

TLC Diet Guidelines

For a complete description of the TLC diet: Your Guide to Lowering Your Cholesterol with TLC

In summary, you should eat:

  • Less than 7% of the day's total calories from saturated fat.
  • Less trans fat.
  • 25-35 percent of the day’s total calories from fat. This TLC Diet food finder automatically calculates the percentage of calorie from fat for each food.
  • Less than 200 milligrams of dietary cholesterol a day.
  • Sufficient amount of fiber.
  • Limit sodium intake to 2400 milligrams a day.
  • Just enough calories to achieve or maintain a healthy weight and reduce your blood cholesterol level.

Cholesterol

Cholesterol is a waxy, fat-like substance found in the walls of cells in all parts of the body, from the nervous system to the liver to the heart. The body uses cholesterol to make hormones, bile acids, vitamin D, and other substances.

The body makes all the cholesterol it needs. Cholesterol circulates in the bloodstream but cannot travel by itself. As with oil and water, cholesterol (which is fatty) and blood (which is watery) do not mix. So cholesterol travels in packages called lipoproteins, which have fat (lipid) inside and protein outside.

Two main kinds of lipoproteins carry cholesterol in the blood:
• Low density lipoprotein, or LDL, which also is called the “bad” cholesterol because it carries cholesterol to tissues, including the arteries. Most of the cholesterol in the blood is the LDL form. The higher the level of LDL cholesterol in the blood, the greater your risk for heart disease.
• High density lipoprotein, or HDL, which also is called the “good” cholesterol because it takes cholesterol from tissues to the liver, which removes it from the body. A low level of HDL cholesterol increases your risk for heart disease.

Three nutrients in your diet make LDL levels rise:
• Saturated fat, a type of fat found mostly in foods that come from animals;
• Trans fat, found mostly in foods made with hydrogenated oils and fats such as stick margarine, crackers, and french fries; and
• Cholesterol, which comes only from animal products.

Fats

Saturated fat. This fat is usually solid at room and refrigerator temperatures. It is found in greatest amounts in foods from animals, such as fatty cuts of meat, poultry with the skin, whole-milk dairy products, and lard, as well as in some vegetable oils, including coconut and palm oils.

Studies show that too much saturated fat in the diet leads to higher LDL levels. Populations that tend to eat more saturated fat have higher cholesterol levels and more heart disease than those with lower intakes. Reducing the amount of saturated fat in your diet is a very effective way to lower LDL.

Trans fat. Also called trans fatty acids, it tends to raise blood cholesterol similarly to saturated fat. Trans fat is found mainly in foods made with hydrogenated vegetable oils, such as many hard margarines and shortenings. The harder the margarine or shortening, the more likely it is to contain more trans fat.

Total fat. Not all fats raise cholesterol—that’s why total fat is not itself a key target of your cholesterol-lowering treatment. But it’s important to watch your total fat intake for a couple of reasons: Fat is calorie-dense and, if you need to lose weight, limiting your intake of it can help. Many foods high in total fat also are high in saturated fat. So eating foods low in total fat will help you eat less saturated fat. When you do eat fat, make it unsaturated fat—either monounsatured (such as olive and canola oils) or polyunsaturated (such as safflower, sunflower, corn, and soybean oils).

Total fat intake on the TLC Program can be from 25–35 percent of daily calories to allow flexibility in putting together a diet that works for you.

Dietary Fiber

Fiber comes from plants. Your body can’t really digest it or absorb it into your bloodstream—your body isn’t nourished by it. But it is vital for your good health. Foods high in fiber can help reduce your risk of heart disease. It’s also good for your digestive tract and for overall health. Further, eating foods rich in fiber can help you feel full on fewer calories, which makes it a good food choice if you need to lose weight.

Sodium

Studies have found that reducing the amount of sodium in your diet lowers blood pressure. High blood pressure is a major risk factor for heart disease. Sodium is one component of table salt (sodium chloride). But it’s found in other forms too. So read food labels. Some low fat foods are high in sodium—use the label to choose the lower sodium options. Vegetables and fruits are naturally low in sodium—and low in saturated fat and calories.

Foods with Highest Percentage of Calories from Saturated Fat

Please note these are SATURATED fat contribution to calories as opposed to the total fat contribution to calories in table above.


% Calories from Saturated Fat
Food Name

95.7
Oil, industrial, soy, fully hydrogenated

95.7
Oil, industrial, coconut (hydrogenated), used for whipped toppings and coffee whiteners

95.4
Oil, industrial, palm kernel (hydrogenated), confection fat, uses similar to 95 degree hard

butter

95.4
Fish oil, menhaden, fully hydrogenated

95.3
Oil, industrial, cottonseed, fully hydrogenated

94.3
Oil, industrial, palm kernel (hydrogenated), confection fat, intermediate grade product

93.0
Shortening confectionery, coconut (hydrogenated) and or palm kernel (hydrogenated)

91.6
Oil, nutmeg butter

90.6
Oil, industrial, palm kernel (hydrogenated) , used for whipped toppings, non-dairy

90.3
Oil, coconut

89.8
Oil, industrial, palm kernel (hydrogenated), filling fat

89.1
Oil, industrial, palm kernel, confection fat, uses similar to high quality cocoa butter

88.1
Oil, industrial, coconut, confection fat, typical basis for ice cream coatings

87.6
Oil, industrial, coconut, principal uses candy coatings, oil sprays, roasting nuts

86.7
Oil, ucuhuba butter

86.4
Nuts, coconut milk, canned (liquid expressed from grated meat and water)

85.1
Vegetable oil, palm kernel

83.9
Nuts, coconut cream, raw (liquid expressed from grated meat)

82.7
Nuts, coconut milk, raw (liquid expressed from grated meat and water)

82.7
Oil, babassu

82.2
Nuts, coconut milk, frozen (liquid expressed from grated meat and water)

80.6
Nuts, coconut meat, dried (desiccated), creamed

78.0
Nuts, coconut meat, dried (desiccated), not sweetened

77.0
Sour cream, imitation, cultured

75.5
Nuts, coconut meat, raw

73.1
Oil, industrial, palm and palm kernel, filling fat (non-hydrogenated)

67.1
Sour dressing, non-butterfat, cultured, filled cream-type

66.7
Shortening, confectionery, fractionated palm

% Calories from Saturated Fat
Food Name

64.5
Butter, without salt

64.5
Butter, salted

64.5
Dessert topping, pressurized

63.6
Butter oil, anhydrous

63.4
Butter, whipped, with salt

63.4
Nuts, coconut meat, dried (desiccated), toasted

61.9
Butter, light, stick, without salt

61.7
Dessert topping, semi solid, frozen

61.6
Cream substitute, liquid, with lauric acid oil and sodium caseinate

60.8
Oil, cocoa butter

60.7
Butter, light, stick, with salt

60.1
Cream, fluid, heavy whipping

59.6
Cream, fluid, light whipping

58.1
Baking chocolate, unsweetened, squares

57.3
Dessert topping, powdered

57.1
Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned

56.5
Nuts, coconut meat, dried (desiccated), sweetened, shredded

55.5
Cream, fluid, light (coffee cream or table cream)

55.1
Beef, variety meats and by-products, suet, raw

55.0
Cheese spread, cream cheese base

54.2
Oil, cupu assu

53.7
Cream substitute, powdered

53.7
Cream, sour, cultured

52.1
Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged

51.0
Cheese, goat, semisoft type

51.0
Cheese, feta

50.8
Cheese, cream

50.2
Snacks, banana chips

50.2
Oil, palm

49.8
Cream, sour, reduced fat, cultured

49.7
Fat, beef tallow

% Calories from Saturated Fat
Food Name

49.7
Cheese, goat, soft type

49.6
Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable fat, raw

49.6
Dessert topping, powdered, 1.5 ounce prepared with 1/2 cup milk

49.6
Cream, fluid, half and half

49.1
Lamb, Australian, imported, fresh, separable fat, raw

49.0
Cheese, goat, hard type

48.9
Lamb, Australian, imported, fresh, separable fat, cooked

48.4
Cream, whipped, cream topping, pressurized

48.4
Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable fat,

cooked

48.4
Candies, carob, unsweetened

48.4
Shortening frying (heavy duty), palm (hydrogenated)

48.2
Baking chocolate, unsweetened, liquid

47.6
Cheese, blue

47.5
Pork, fresh, variety meats and by-products, leaf fat, raw

47.4
Oil, sheanut

47.3
Chocolate-flavored hazelnut spread

47.2
Fat, mutton tallow

47.2
Cheese, pasteurized process, pimento

47.1
Cheese, cheddar

47.0
Cheese, pasteurized process, cheddar or American, low sodium

47.0
Cheese, roquefort

47.0
Cheese, low-sodium, cheddar or colby

46.9
Cheese, brie

46.7
Cheese, muenster

46.4
Veal, composite of trimmed retail cuts, separable fat, raw

46.2
Cheese, colby

46.1
Cheese, limburger

46.0
Cheese, monterey

45.9
Cheese, mexican, queso anejo

45.8
Cheese, camembert

% Calories from Saturated Fat
Food Name

45.6
MOTHER'S, 4th of July Circus Animal Cookies

45.5
Cheese, brick

45.5
Cheese, neufchatel

45.4
Veal, composite of trimmed retail cuts, separable fat, cooked

45.4
Cheese, mexican, queso asadero

45.3
Meat drippings (lard, beef tallow, mutton tallow)

45.3
Cheese, mexican, queso chihuahua

45.3
Whipped topping, frozen, low fat

45.3
Cheese, cheshire

45.2
Cheese, parmesan, dry grated, reduced fat

45.0
KRAFT BREAKSTONE'S Reduced Fat Sour Cream

45.0
Snacks, corn-based, extruded, cones, nacho-flavor

44.9
Shortening frying (heavy duty), beef tallow and cottonseed

44.8
Milk substitutes, fluid, with lauric acid oil

44.5
Cheese, gouda

44.5
Cheese, caraway

44.5
Spices, nutmeg, ground

44.4
Coffee, dry, powder, with whitener, reduced calorie

44.4
Cheese, fontina

44.4
Cheese, tilsit

44.4
Cheese, pasteurized process, American, fortified with vitamin D

44.3
Milk, filled, fluid, with lauric acid oil

44.3
Cheese, edam

44.0
Cheese, mozzarella, whole milk, low moisture

43.8
Cheese, pasteurized process, American, without added vitamin D

43.8
Cheese, provolone

43.6
Lamb, domestic, composite of trimmed retail cuts, separable fat, trimmed to 1/4" fat,

choice, raw

43.5
Margarine-like, vegetable oil spread, fat-free, tub

43.3
Sour cream, reduced fat

43.2
MOTHER'S, Halloween Circus Animals Cookies

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