How Much Sodium And Cholesterol Do You Consume On Keto
There are no specific guidelines for how much sodium and cholesterol should be consumed while following a ketogenic diet.
The Dietary Guidelines for Americans recommends that healthy adults consume less than 2,300 milligrams of sodiumequal to about 1 teaspoon of table saltper day. The dietary guidelines do not list specific limits on dietary cholesterol, as recent research has shown that dietary cholesterol doesnt have as much of an effect on blood cholesterol as once thought.
However, it is important to note that many foods high in cholesterol are also high in saturated fat and, in effect, may increase the risk of heart disease due to the saturated fat content. Two exceptions to this are eggs and shrimp. Because of this correlation, it might be wise to limit the amount of foods you take in that are high in both dietary cholesterol and saturated fat while following keto.
Ldl Cholesterol: Clearing The Confusion
The story behind LDL, or low-density lipoprotein, is more complicated. LDL transports cholesterol produced by your liver and cells throughout your body. Unlike HDL, LDL molecules move slowly through the bloodstream and are vulnerable to oxidizing agents known as free radicals. Once oxidized, LDL can easily burrow itself into the walls of your arteries and impede cardiovascular function. This triggers an inflammatory response in which white blood cells called macrophages rush to eat up the LDL.
Typically known as the bad cholesterol to its healthy counterpart HDL cholesterol, increased levels of LDL cholesterol are associated with an increased risk of cardiovascular diseases . Some studies show a strong correlation between LDL cholesterol and the risk of cardiovascular diseases in both men and women. Evidence also suggests that decreasing blood levels of LDL-C reduces the risk of CVD.
Recent research paints a more intricate picture of this peculiar molecule and has called into question the statement that elevated LDL cholesterol is bad for you. This is for two main reasons. First, LDL can be measured in two ways. The first is called LDL-C which measures the concentration of cholesterol transported by LDL in the blood.
In a large community-based sample, LDL-P was a more sensitive indicator of low CVD risk than either LDL-C or non-HDL-C, suggesting a potential clinical role for LDL-P as a goal of LDL management.
How Genetics Plays A Part
While the ketogenic diet may be safe for most people, it might not be healthy for others to follow. A ketogenic diet could increase LDL cholesterol levels in some people at high risk for heart attack and stroke.
In particular, people with an inherited condition called familial hypercholesterolemia should always consult with their healthcare provider before trying a ketogenic diet. Familial hypercholesterolemia is marked by very high LDL cholesterol levels and an increased risk of premature heart disease. The American Heart Association has state that only 10% of people with familial hypercholesterolemia are aware they have it.
Additionally, some people have a rare genetic condition that affects how LDL particles are regulated, causing high LDL cholesterol levels. The genetics causing this response isnt completely understood, but the APOE gene, which provides instructions for making a protein called apolipoprotein e, may be one of several factors involved. People who have this inherited genetic condition should avoid the keto diet.
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What Happens To Hdl Levels On A Keto Diet
Though eating fat doesnt affect blood cholesterol levels in a standard carb-heavy diet, when carbs are restricted and fat becomes the basis of your diet, HDL levels ultimately improve.
So on a keto diet eating fat does affect your cholesterol levels, just in the opposite way weve been told!
Supporting these observations, A 2017 review of human and animal studies found keto diets to be generally associated with reductions in total cholesterol, increases in HDL decreases in triglycerides, and reductions in LDL .
A 2020 high quality randomized control study of 34 older adults with obesity found that over 8 weeks participants on the keto diet lost three times the body fat compared with a group eating a low-fat diet. The keto group also had greater improvement in insulin sensitivity, triglyceride levels, and HDL cholesterol
A 2013 meta-analysis of 12 high quality studies involving more than 1200 participants investigating the impact of very-low-carbohydrate ketogenic diets vs. low fat diets, found that the average increase in HDL particles in the low carb group was double that of the low fat group .
Taken together these findings all affirm that differences in HDL are due to carbohydrate intake, not fat intake.
What Happens To Triglycerides On Keto
Studies show that on a keto diet, triglycerides generally decrease . This makes sense when considering that triglycerides are a type of stored fat. When youre on keto your body uses fat for fuel leaving less triglycerides to be stored in your fat cells.
Reduced triglyceride levels decrease the risk of developing chronic diseases including diabetes and cardiovascular disease .
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What Is Hdl Cholesterol
HDL cholesterol is frequently known as the good cholesterol. In addition to transporting cholesterol around the body, HDL collects cholesterol that is not being used by cells and brings them back to the liver to be recycled or destroyed.
Additionally, HDL cholesterol may have anti-inflammatory effects. A recent research study published by De Nardo et al shows that HDL may be responsible in reducing inflammatory activity by regulating immune system cells called macrophages. Furthermore, epidemiological studies have noted an inverse association between levels of HDL and certain forms of cancer.
More research needs to be performed to investigate the source of these relationships as well as the molecular mechanisms through which HDL operates. However, there is a general consensus among clinicians and scientists that HDL-cholesterol is healthy for the body and that higher levels of HDL-C are healthy for the body. In fact, one study observed that, with every 1 mg/dL reduction in HDL cholesterol, diabetes risk increased by 4%.
Cholesterol Gets A Bad Rap
Much of what most people thought to have understood about cholesterol, both the good and the bad versions, is outdated and completely misunderstood. For decades, doctors and medical professionals warned patients about eating high-fat foods for fear of increasing cholesterol levels which then would lead to heart disease and other metabolic issues like diabetes.
Likewise, some folks are uber-hesitant to begin a keto diet based on the all you can eat bacon and cheese buffet which goes against everything the medical professionals have been preaching all these years.
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Your Cholesterol Panel On The Keto Diet
When getting a cholesterol panel on keto there are a few points to consider:
How long have you been on the diet? It can take some time for your body to adapt to a ketogenic diet, and it will take time for your cholesterol panel to reflect these dietary changes.
During the first 2-3 months of losing large amounts of weight, which is common on keto, cholesterol can swing both up and down. Once weight loss stabilizes youll get a more accurate read on your levels .
What were your cholesterol levels prior to switching to a ketogenic diet? A single value at one point in time wont give you much information to compare with your keto levels. Serial labs will give you repeat values over time, and this is what you need to make meaningful conclusions
Do you have a genetic condition that may be related to increased cholesterol levels? These conditions include familial hypercholesterolemia, hypothyroidism, as well as chronic inflammation due to autoimmune conditions and lifestyle factors including stress, poor sleep, alcohol use, and smoking.
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How Your Body Maintains Cholesterol Levels
A diet high in cholesterol has almost zero impact on your cholesterol levels because your body is smarter than you think.
Since its such a major producer of cholesterol, your body hustles hard to make sure your cholesterol levels are in constant balance all on their own .
Too much cholesterol hanging around and your body will slow down production, too little cholesterol in your diet and your body will kick production into overdrive.
The 2015-2020 Dietary Guidelines for Americans is the first to get rid of the daily dietary cholesterol limit something many countries eliminated years ago.
So if dietary cholesterol isnt a high risk, and foods with high cholesterol dont build up in your arteries like a clogged shower drain, what causes plaque formation?
Is It Safe To Be On The Keto Diet With High Cholesterol
Bob Harper will be the first to tell you its best to talk to your doctor before attempting something like the keto diet.
Some people, particularly those with familial hypercholesterolemia , kidney disease, and liver disease, are not good candidates for keto because it can often make these conditions worse.
Some may find their bodies cant handle taking in that much fat on the daily.
Even for otherwise healthy people, a keto diet filled with saturated fats from red meat and full fat dairy thats also low in fruits and vegetables wont lead to improved cardiovascular health in the long term and may actually do some damage.
In fact, a 2011 study found that otherwise healthy men had an increased risk of developing type 2 diabetes after eating a low carb diet rich in saturated fat.
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Just How To Make Your Own Ketogenic Diet Regimen Meal Planning Easy
If you get on the keto diet plan, you will certainly understand that getting your diet plan right can be tough. It is not easy to obtain all the nutrients your body needs through food alone. This is where a keto meal strategy can come in helpful.
A keto meal strategy consists of all the meals you need to eat for morning meal, lunch, supper, and treats each day. You can utilize our totally free keto food listing pdf to customize your dish plan or comply with another persons strategy, which was already customized for their needs.
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.
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The Cholesterol Myths And Truths
First, you should understand that only humans and animals produce cholesterol. This means that plants are naturally cholesterol-free. Therefore, we are either producing our own cholesterol or ingesting it by eating animal proteins.
Lets get a better understanding of the whole cholesterol muddle and why the previous myths have been debunked.
1.) Cholesterol isnt harmful. In fact, the human body produces 75% of the necessary cholesterol supply and the other 25% is ingested.
2.) Cholesterol doesnt float around willy-nilly in the bloodstream causing plaques and heart disease.
3.) A cholesterol panel is actually a lipid panel. The irony? Cholesterol isnt even an interest. The real bad guy wreaking havoc on your cardio system is NOT cholesterol, but the vehicle in which cholesterol travels.
When a lipid panel is drawn the good old doctors are looking for the numbers and sizes of the cholesterol carriers , not the cholesterol itself. HDL , LDL and VLDL are the vehicles, like a car per se, for cholesterol.
The particles move the cholesterol around the parts of body where its needed.
4.) The HDL, high-density lipoprotein, is deemed the good one because its responsible for returning any leftover LDL cholesterol vehicles back to the liver to be recycled or sent down the poop chute. HDL has anti-inflammatory properties and assists the immune system.
Carbohydrate Moderation Increases Hdl In Healthy Non
The majority of studies assessing the effects of carbohydrate restriction on HDL have been conducted on primarily Caucasian, obese subjects.
In 2006, researchers sought to investigate the relationship between carbohydrate intake and HDL cholesterol in a healthy, diverse population. Scientists examined data from Canadians of South Asian, Chinese, European, and Aboriginal origin from two cross-sectional studies conducted in the late 90s.
They included participants who were 35-75 years of age and who were not born in Canada but had lived there for at least 5 years. Subjects who suffered from moderate to severe medical conditions such as diabetes, heart diseases, and active cancer were not included. Subjects of all different weights and BMIs were included as long as they were considered healthy.
Scientists then randomly selected 619 subjects who met these inclusion criteria and examined their carbohydrate intake and levels of HDL cholesterol.
After adjusting for demographic factors such as age, sex, and ethnicity and lifestyle factors such as smoking, researchers noted that subjects in the lowest third of carbohydrate consumption had significantly higher levels of HDL cholesterol than subjects in the highest third of carbohydrate consumption.
Fewer servings of sugary drinks were also associated with higher levels of HDL. Because of their findings, the researchers attributed differences in HDL concentration to carbohydrate intake.
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What Does The Keto Diet Do To Your Cholesterol Levels
The keto diet appears to improve cardiovascular health markers, including cholesterol and triglyceride levels.
Research from 2004 suggests that people with obesity and high cholesterol experience greater weight loss and bigger improvements in triglyceride and HDL levels when on a keto diet than on traditional low fat diets.
Fewer studies point to poor outcomes like increased LDL and decreased HDL levels, and those tend to improve over time. The important thing to remember is that the types of foods you eat really matter.
Ketogenic Diet: Is The Ultimate Low
- By , Contributor
Recently, many of my patients have been asking about a ketogenic diet. Is a ketogenic diet safe? Would you recommend it? Despite the recent hype, a ketogenic diet is not something new. In medicine, we have been using it for almost 100 years to treat drug-resistant epilepsy, especially in children. In the 1970s, Dr. Atkins popularized his very-low-carbohydrate diet for weight loss that began with a very strict two-week ketogenic phase. Over the years, other fad diets incorporated a similar approach for weight loss.
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And What Is Cholesterol
Cholesterol is a fat-like substance found in your blood. Its produced by your liver and is a key player in ensuring that your body functions properly.
You can thank cholesterol for things like hormone production, building tissues and cells, and absorbing fat-soluble vitamins . Cholesterol can also be found in food mostly in animal products like meat, fish, eggs, and dairy.
Why Is Hdl Considered Good
HDL is considered good because it boasts protective, anti-inflammatory properties that regulate your immune system and protect against certain types of cancer in those with type 2 diabetes and those without.
Plus, researchers believe your risk of developing type 2 diabetes increases by 4% for every 1 mg/dL drop in HDL cholesterol your body experiences. So that means keeping your HDL high is a serious priority.
Though all this makes HDL sound like a plus, its greatest accomplishment is clearing out LDL particles, or the bad cholesterol, from your bloodstream.
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