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Ketogenic Mediterranean Diet With Phytoextracts
An Italian study in 2019 looked at 106 overweight or obese people who ate a diet known as the ketogenic Mediterranean diet with phytoextracts and took a daily multivitamin supplement over six weeks. Subjects were allowed to consume unlimited calories in a diet made up of green vegetables, olive oil, fish, meat, and other high-quality proteins, along with specific food supplements and herbal extracts.
The results showed a significant decrease in body mass index , total cholesterol, LDL cholesterol, triglycerides, and blood glucose levels. There was also a significant increase in HDL cholesterol levels.
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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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.
Five Ways To Lower Your Ldl On A Keto Or Low
Has your cholesterol increased on a low-carb diet? Do you fear that you may need to abandon this way of eating and its potential benefits?
Here are five ways you can reduce your total and LDL cholesterol levels while maintaining a keto or low-carb lifestyle. Consider trying them in this order.
1. Avoid Bulletproof coffee
Bulletproof coffee refers to adding butter, coconut fat or MCT oil in coffee. Avoid drinking significant amounts of fat at all when youre not hungry. This alone can sometimes normalize elevated cholesterol levels.23
2. Eat only when hungry
Only eat when hungry and consider adding intermittent fasting. This may reduce cholesterol levels. Although most research on intermittent fasting and LDL reduction come from low-quality observational studies during Ramadan, a recent pilot study of time restricted eating showed a significant reduction in LDL.24 While we need more data, this remains a promising intervention.
3. Eat foods higher in unsaturated fats instead of saturated fats
Foods higher in unsaturated fats include fats like olive oil, fatty fish and avocados. Replacing sources of saturated fat with these foods may be enough to lower LDL cholesterol.
However, remember that many unsaturated oils are highly processed. As with food, we recommend focusing on the least processed oils like olive oil, macadamia oil, and avocado oil.
4. Eat LDL-lowering keto-friendly foods
These low-carb plant foods may help lower cholesterol levels somewhat:
5. Eat more carbs
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What Is Ldl And Why Is It Bad
LDL, or low density lipoprotein, is often referred to as bad cholesterol.
The primary role of LDL is to carry cholesterol and triglycerides to cells for energy and to repair the damage.
Recent science is showing that the most important cholesterol marker is the LDL particle number . This is a measurement of how many LDL particles are floating around in your bloodstream .
Yet most standard blood tests only measure your LDL-c, or how much cholesterol the LDL particles you carry around. Its important to compare your LDL-p and LDL-c numbers. If LDL-c is high and LDL-p is low then you probably dont have anything to worry about .
What Are The Different Types Of Cholesterol
If you have ever tried to mix oil and water, you know that lipids and water do not mix. The same properties are true within the body cholesterol does not mix well in the blood.
Because of the hydrophobic nature of cholesterol, it must be transported via a special carrier called a lipoprotein. Lipoproteins are made of both lipids and proteins, allowing it to travel throughout the body and delivers cholesterol to cells that need it.
Lipoproteins are classified based on their protein and lipid composition since protein is dense and fats are not, lower density lipoproteins contain more fat and less protein, whereas higher-density lipoproteins have more protein and less fat.
When referring to blood cholesterol levels, it is actually these lipoproteins that are referenced. There are five different lipoproteins:
LDL: This is often referred to as the bad cholesterol and stands for low-density lipoprotein. LDLs job is to transport cholesterol to needed tissues throughout your body however, LDL is highly vulnerable to oxidation. Oxidized LDL can cause inflammation and cause plaque build-up in arterial walls.
HDL: Often called the good cholesterol HDL stands for high-density lipoprotein. HDL is often seen as the good guy because it transports cholesterol from your body to the liver to either be broken down into waste or recycled. HDL has anti-inflammatory properties and has many benefits for your immune system.
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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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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 Is The Least Amount Of Fat I Can Eat While On Keto
My blood sugars are not going down, although my oral monitor often has me at 0.1 . Typically 20-25 carbs, 120 g fat and 80 g protein. I am 71 years, old take no medications, moderately active, tried IF but dont think you can get all the macros I need in one meal. I would like to know the LEAST amount of fat I can consume and be healthy. I am a retired RN and all that fat makes me nervous. The only processed food I eat is keto bars. No sugar, flour or grains since October 4th. I want my blood sugars below 95 .
Thanks,
Hi Richelle!
If you have excess body fat stores, you dont necessarily need fat energy from food, as long as you can live off your fat stores.
However, you do need some essential fatty acids, omega 3 and omega 6. Its also wise to eat some fat every day to avoid getting gall stones.
Finally, eating too little fat might result in hunger and fatigue. But again, you dont necessarily NEED much.
Best,
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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.
The Good And Bad Cholesterol Myth
Youve probably heard of the so-called good cholesterol and bad cholesterol types, but these references arent entirely accurate.
Unlike sugar and salt, which can mingle in your bloodstream, cholesterol is a fat that doesnt mesh well with the watery nature of your blood. For cholesterol to work through your body, it needs to pass through vessels known as lipoproteins.
As their name implies, theyre part fat and part protein. Their sole job is transporting cholesterol to the cells and organs that need it most.
There are five different types of lipoproteins, but the ones you always hear about are low-density lipoprotein , frequently referred to as bad cholesterol, and high-density lipoprotein , which has been labeled as good cholesterol.
To be clear, HDL and LDL are not actual types of cholesterol only what transports cholesterol.
Whats the difference between these two?
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The Effect Of A Ketogenic Diet On Weight And Cardiometabolic Risk Factors
Because of the increasing popularity of the ketogenic diet, the US National Lipid Association Nutrition and Lifestyle Task Force recently reviewed the evidence and published a scientific statementi on the effect of these types of diets on body weight and cardiometabolic risk factors, including lipids. They concluded:-
Its also worth noting this diet has been associated with short term side effects such as gastrointestinal complaints including constipation, nausea, and abdominal pain which are often experienced in the first few weeks. Some individuals may experience symptoms described as the keto flu within 2 to 4 days of starting a keto diet, which may occur as the body adapts to using ketone bodies for fuel. It may last a few days to one week and include light-headedness, dizziness, fatigue, difficulty exercising, poor sleep and constipation.
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 .
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Is Keto Good For Someone Who Has High Cholesterol
Good day,
Recently my doctor told me that I have high cholesterol and need to watch my food intake. Is Keto a good diet to follow?
- last edited 4 years ago
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Hello Lynelle!
Thanks for stopping by! I love this question because there is so much misconception floating around about eating fat on a keto diet and the risk of problems with cholesterol because of it.
Ok, so check this out. For most people who start on a ketogenic diet, their LDL will decrease and their HDL will increase. For this reason, someone may have a higher level of cholesterol on their test but it is a result of the good cholesterol increasing. Typically, as long as the LDL cholesterol stays low, the overall cholesterol number is less important.
In my opinion what we need to pay attention to is the blood sugar levels, triglycerides, HDL count and high sensitivity c reactive protein . If you do have inflammation and are on a ketogenic diet, it is probably because of nuts, dairy, artificial sweetners, flavors or colors.
I hope that helps!
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How Does Keto Affect Your Arteries
How the keto diet affects your arteries depends on your individual health and the types of fats consumed while on the diet. Saturated fats have been shown to negatively affect your cholesterol levels mainly by increasing your LDL cholesterol levels. This can contribute to plaque buildup in your arteries.
However, unsaturated fats have the opposite effect on heart health by decreasing LDL cholesterol and increasing HDL cholesterol levels. This can improve your heart health, decreasing your risk of heart attack and stroke.
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