How To Follow Keto In A Heart
One of the draws of a keto diet is the idea that you can eat any and all fat that you want. Thats not a healthy mindset to step into. I recommend patients choose cardioprotective fats, like nuts, nut butter, seeds, avocado, and extra virgin oils, such as olive oil, says Ryskamp. Similarly, avoid foods that are high in saturated fat as your primary fat sources.
Its not just fats that are important, but maximizing the small amount of carbohydrates youre allowed. Getting enough fiber can be a challenge, and youll want to make sure youre eating plenty of low GI-index veggies . Ultimately, the benefits come from replacing foods, like processed carbs, that experts believe are detrimental to overall wellness, with those that are heart-healthy, like unsaturated fats, she says.
Its been repeated over and over: If youre drastically changing your diet which includes going keto you need to talk to your doctor first and make sure its safe for you and your individual health concerns. You also want to get your lipids checked before and during keto, so your doctor can watch for a cholesterol spike and determine if this is a healthy diet for you.
One of the biggest concerns, says Soffer, is that once you come off keto, you continue eating a high-saturated-fat diet in combination with a typical Standard American Diet . Because keto is highly restrictive, most people dont stay on it for the long haul, so watch your diet and plan appropriately when you go off the diet.
Remind Me: How Does Keto Work
The ketogenic diet is a very low carbohydrate, high fat diet that was developed to help children and adults experiencing epileptic seizures. Its now used to help people reach a number of health goals, including weight loss.
The diet requires getting roughly 5 to 10 percent of your daily calories from carbohydrates, 15 to 20 percent from protein, and a whopping 70 percent from fat. Severely restricting carbohydrates forces your body to burn fat for energy instead.
Research has shown that the keto diet has several health benefits, at least in the short term. Most notably, folks on the diet have experienced significant weight loss, improved blood sugar, and improved cardiovascular health .
Consider Swapping Saturated Fats For Unsaturated Fats
For some, making small changes like the ones listed above wont be enough to produce a meaningful change in LDL. Instead, they may need to reduce saturated fat from all sources and replace it with mono- and polyunsaturated fats. In practice, that means less beef, cheese, and cream and more fish, macadamia nuts, avocados, and olive oil.
Liquid polyunsaturated fats, such as seed oils, remain a point of contention. This is because observational studies show a small cardiac benefit, but randomized, controlled trials show they can reduce LDL but may increase both cardiovascular events and risk of dying.8 Furthermore, mechanistic data suggest seed oils can increase oxidation and inflammation, although clinical trials havent shown this.9 See more in our evidence-based guide to vegetable oils.
Another option is to switch to a vegetarian or vegan keto/low-carb diet, which is typically lower in saturated fat. You can find more details in our guides on vegetarian and vegan low-carb diets.
Many people find that reducing or eliminating saturated fats while still remaining on a LCHF diet successfully lowers LDL cholesterol. The more pressing question is if this is a sustainable eating pattern. The answer is highly individualized and requires personal experimentation.
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What Are Normal Cholesterol Levels
The recommended targets for cholesterol vary slightly among different countries and health agencies. The US National Institutes of Health website lists the following optimal cholesterol and triglyceride values for people at low risk for heart disease, measured after a fast of 9-12 hours:
- Total cholesterol:< 200 mg/dL
- LDL cholesterol:< 100 mg/dL
- HDL cholesterol:> 40 mg/dL for men, > 50 mg/dL for women
- Triglycerides:< 150 mg/dL
LDL levels > 160 mg/dL are considered high, and levels 190 mg/dL and above are considered very high.
Many factors can affect your blood cholesterol, including genetics, hormonal changes, injury, and certain health conditions. For instance, people with untreated hypothyroidism often have elevated cholesterol.
A persons diet can also influence cholesterol levels sometimes significantly.9
Some would argue that since these cut-off points are based on epidemiologic studies, they likely do not apply the same to all individuals regardless of their baseline metabolic health and overall health. For instance, there are data that show people with low LDL levels can have heart attacks and people with high LDL can live long lives.10
The point is that LDL levels should be regarded as one of many variables for evaluating cardiovascular risk, using an individuals metabolic status and other risk factors to adjust that risk assessment up or down.
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Cut Your Sugar Intake
If the Standard American Diet is high in anything, its high in sugar.
Thats right. The average American eats about 152 pounds of sugar every year!.
Added sugar comes from sweetened drinks, baked goods, candy, desserts almost anything that comes in a package. That includes the purple Kool-Aid at the gas station.
And yes, added sugar in the diet means added sugar in the blood.
Your liver then turns that sugar to triglycerides. Its a safety mechanism, if you recall, to prevent dangerous hyperglycemia.
Those triglycerides, unfortunately, end up as body fat or visceral fat around your organs. They also end up in your blood, where you can measure them.
In one study, researchers found that fructose and high fructose corn syrup significantly increased triglyceride levels in young men and women for 24 hours following ingestion.
After 24 hours, however, their serum triglycerides returned to baseline. Where did all those triglycerides go? They were probably stored away.
Another study found that sugar intake was linked to higher triglyceride levels in children.
Low-carb, low-sugar diets, on the other hand, are linked to lower triglyceride levels. More on that now.
Hdl And Ldl Good And Bad Cholesterol
When people talk about good or bad cholesterol, they are usually talking about the transporter proteins of cholesterol.
Cholesterol is a fat-like substance, which means that it cannot circulate in our watery bloodstream, as fat and water repel each other.
The solution is a system of water-friendly transporter proteins that can distribute cholesterol and so-called triglycerides throughout our body.
These transporter proteins are called lipoproteins and they are categorized into specific types according to their size and density.
HDL and LDL are abbreviations for the two most well known types of lipoproteins: High-Density-Lipoprotein and Low-Density-Lipoprotein.
While HDL is usually considered to be good and beneficial for heart health, LDL is usually considered bad and pathogenic.
Both LDL and HDL transport cholesterol and triglycerides throughout the body and differ not only in terms of density but also in function.
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Eat To Lower Your Cholesterol
Cholesterol isnt all bad news. Follow these tips to lower your cholesterol, the natural way.
Chances are, youve heard a thing or two about cholesterol. Having high blood cholesterol is a risk factor for developing heart disease.
But did you know that you can reduce your cholesterol level by making smart food choices? Its true!
Cholesterol clarified
Before we get to the details, lets be clear on what were talking about. For years, cholesterol has had a bad rep that it doesnt really deserve. The truth is, we need cholesterol to function. Your body makes most of the cholesterol it needs. The rest comes from foods you eat.
Heres the important thing: Dietary cholesterol found in meat, poultry, eggs and dairy products has less impact on increasing your blood cholesterol level. Foods that contain lots of saturated fat are the true culprits.
Now heres how to make nutritious choices to lower your blood cholesterol.
Keep eating simple
In the last 20 years, the rules on healthy eating have shifted. Super restrictive diets arent sustainable or the healthiest choice. Rather than zeroing in on a single nutrient, nutrition research shows the quality of your diet matters more. A diet filled with the right portions of whole, unprocessed foods can help decrease heart disease and stroke. What does that look like? For a healthy, balanced eating plan:
Cook at home
Choose more fibre
Each of these options will provide you with two grams:
- ½ ripe avocado
Practical Application: How To Interpret The Cholesterol Levels On Your Blood Test Results
The beneficial effects that the ketogenic diet has on cholesterol levels are not guaranteed for everyone. This is why it is important to consult your doctor and get your blood tested to track the results of your dietary changes.
Most of your blood test results, however, may only cause more confusion. Your LDL-C, HDL-C, Total cholesterol, and triglycerides numbers are valuable, but they only provide small pieces to the puzzle of your cardiovascular health. Does this mean that you have to get an advanced cholesterol panel?
Although some doctors may suggest it if you have genetic factors that are actively contributing to your cardiovascular health, an advanced cholesterol panel isnt necessary for everyone. Instead, most people should look for a different blood marker that can be found from the results of a standard blood lipid panel the total-to-HDL cholesterol ratio. Why?
Dr. Chris Masterjohn postulates that this ratio is an accurate marker for the amount of time that LDL particles spend in the blood . This is an important thing to take note of because the LDL particles are more likely to become oxidized and cause atherosclerosis when they are in the blood for longer periods of time. This gives us a deeper explanation of why the authors of the 2003 meta-analysis looked at the total-to-HDL cholesterol ratio rather than total cholesterol levels.
Key Takeaway: Total-to-HDL cholesterol ratio is the best predictor of cardiovascular disease risk on the basic blood lipid panel.
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Keto Diet And Cholesterol: Does It Help Or Hurt
Given the fact that the ketogenic diet is a high-fat, low-carb diet one which emphasizes foods like coconut oil, butter and meat this leaves many people wondering: Is the keto diet bad for your heart? Despite what you might think, the keto diet has actually been associated with improvements in cardiovascular health.
Is the keto diet safe for someone with high cholesterol? Because keto is rich in fats, including saturated fat and cholesterol found naturally in animal-derived foods like eggs and meat, many people will experience an increase in cholesterol after beginning the keto diet. However, studies suggest the connection between the keto diet and cholesterol is actually positive.
Recently, weve come to understand that higher cholesterol isnt always a bad thing, and rather that experiencing chronic inflammation as well as elevated triglycerides, due to causes like an overall poor diet, insulin resistance and unhealthy lifestyle, is likely a much bigger threat.
The Importance Of Ongoing Monitoring
People who follow the keto diet should consult their doctors to arrange .
If a doctor notices that LDL cholesterol levels are rising, the diet may no longer be appropriate.
People with high levels of fats, such as cholesterol and triglycerides, in their blood have an increased risk of developing cardiovascular disease.
People with high cholesterol should adopt a lifestyle that reduces these levels. This is because high cholesterol is associated with cardiovascular disease.
The keto diet emphasizes high amounts of fat, but not all fats have equal value. For example, replacing saturated fats with unsaturated fats is associated with a lower risk of cardiovascular disease, according to the 20152020 Dietary Guidelines for Americans .
Saturated fats occur in foods such as cookies, cakes, and other snacks. Coconut oil, butter, and ghee contain high levels of saturated fats, whereas extra virgin olive oil and margarine are higher in monounsaturated and polyunsaturated fats.
Fish such as salmon, tuna, and cod can be an excellent source of protein, and they contain unsaturated fat, such as omega-3 fatty acids, which can be beneficial for the body.
People with high cholesterol who follow the keto diet can snack on certain nuts and seeds that are generally low in carbs and rich in fiber and protein. Chia seeds have a higher content of polyunsaturated fats.
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Consult Your Doctor Before Starting A Keto Diet
Regardless of their health status, all patients should consult their doctor before going on the keto diet.
The reason: to rule out any existing concerns or ailments that could make the approach harmful to their heart or the rest of their body.
A small subset of people appears to experience increased cholesterol levels on a low-carb diet, so a family history of heart disease should be discussed.
How To Lower Ldl Cholesterol On A Low
Disclaimer:
Discuss any changes in your labs, medications, and lifestyle with your doctor. Full disclaimer
Other controversial topics related to a low-carb diet, and our take on them, include saturated fats, cholesterol, whole grains, red meat, salt, and restricting calories for weight loss.
Whether or not cholesterol is the most important risk factor for heart disease in people who eat a low-carb diet and whether or not lowering it is important remains to be proven.1 However, contemporary medical consensus is that elevated LDL increases cardiovascular risk. We recognize the difficult situation many people face if they have earned significant benefits with a low-carb lifestyle yet experience a rise in LDL.
It may be hard to imagine abandoning a way of eating that has helped you lose weight, improve blood sugar and insulin resistance, normalize blood pressure, decrease hunger, or provides other benefits. Fortunately, there are ways to lower your LDL without losing the many positive effects of a low-carb lifestyle.
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Reasons For High Cholesterol On A Ketogenic Diet
Now that you understand a little more about how these cholesterol numbers relate, there a few other scenarios you should become familiar with. Abnormally high or low cholesterol levels are typically an indication of metabolic adaptations or deeper issues going on.
There are several reasons for this such as pre existing insulin resistance, rapid weight loss, an increase in HDL, thyroid conversion and chronic inflammation. Hopefully this information will allow you to discern what it is going on in your body a little better.
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Total Cholesterol And Your Heart Disease Risk
For example, 50% of people who suffer a heart attack have normal cholesterol levels.
At the same time, 50% of the heart-healthy population has elevated cholesterol levels.
Cholesterol-lowering drugs, known as statins, are indeed great at lowering your cholesterol levels, but are disappointingly bad at preventing heart attacks in people who do not yet have existing heart disease.
Statins also frequently have strong side effects that can severely restrict the quality of life of the affected patients.