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.
How You Can Eat More Legumes
Legumes come either dried or tinned. When buying tinned options, make sure they contain no added salt. Here are some ways to include more legumes in your diet:
- Add legumes to soups and salads
- Eat roasted chickpeas as a snack on-the-go
- Serve hummus with vegetable sticks as a snack
- Substitute mince with lentils or chickpeas in homemade burger patties
Serving size: 1 cup of cooked or tinned beans, peas or lentils
Fill Up On Plant Proteins
Protein is an important part of your diet. It helps your body build and repair tissues, preserves lean mass and supports general health. When combined with exercise, its benefits are even greater. Before deciding what kind of protein to eat, it’s important to know how much of it you need on a daily basis.
The American Heart Association cautions against eating too much protein. As it turns out, individuals with high amounts of protein in their diet are more likely to have heart issues than those who consume smaller amounts. To find out how much protein you need, use this handy calculator from the USDA.
It is also important to know what kind of protein and low-cholesterol foods to eat. Plant-based protein sources appear to be more beneficial for cardiovascular health than animal foods. A February 2018 review in Trends in Cardiovascular Medicine suggests that diets rich in plant-based proteins, nuts, high-fiber foods and plant sterols may help lower cholesterol levels while improving blood pressure and overall heart health.
Read more: 9 Best Cholesterol Lowering Foods
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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
Putting Together A Low Cholesterol Diet
When it comes to investing money, experts recommend creating a portfolio of diverse investments instead of putting all your eggs in one basket. The same holds true for eating your way to lower cholesterol. Adding several foods to lower cholesterol in different ways should work better than focusing on one or two.
A largely vegetarian “dietary portfolio of cholesterol-lowering foods” substantially lowers LDL, triglycerides, and blood pressure. The key dietary components are plenty of fruits and vegetables, whole grains instead of highly refined ones, and protein mostly from plants. Add margarine enriched with plant sterols oats, barley, psyllium, okra, and eggplant, all rich in soluble fiber soy protein and whole almonds.
Of course, shifting to a cholesterol-lowering diet takes more attention than popping a daily statin. It means expanding the variety of foods you usually put in your shopping cart and getting used to new textures and flavors. But it’s a “natural” way to lower cholesterol, and it avoids the risk of muscle problems and other side effects that plague some people who take statins.
Just as important, a diet that is heavy on fruits, vegetables, beans, and nuts is good for the body in ways beyond lowering cholesterol. It keeps blood pressure in check. It helps arteries stay flexible and responsive. It’s good for bones and digestive health, for vision and mental health.
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Hemp Seed Nutrition Stats:
Three tablespoons of high-fiber hemp protein powder contains: 4 grams of fat, 12 grams of fiber, 1 grams of sugar, 0 grams of cholesterol, 11 grams of protein, 25 percent of your daily iron requirements, 15 percent of your daily zinc requirements, and 35 percent of your daily magnesium requirements.
Try out some hemp seeds or hemp protein in one of these delicious, cholesterol-friendly recipes: Jujube Raspberry and Hemp Seed Oatmeal, Raw Hemp Chia Seed Bars, Hemp Seed, Cacao Nib, and Dried Cherry Cookies, Creamy Hemp Pesto, or a Mango and Hemp Smoothie.
What Meats And Meat Alternatives Are Low In Cholesterol
It is possible for a person to eat meat even when they are on a low cholesterol diet. It involves choosing meat and cuts with lower percentages of fat, such as poultry with no skin and some lean cuts of pork or beef.
Doctors may tell people with high cholesterol to make changes in their diet to help lower cholesterol and keep their blood pressure in healthy ranges.
The proposed changes may include cutting back on meat in general. A person also can consider picking lower-fat meats as well as meat alternatives.
It also is important that someone seeking to lower their cholesterol avoid some meats and overprocessed foods, such as lunch meats and canned meat.
In this article, we look at the definition of cholesterol, reasons for lowering cholesterol, and which meats and meat alternatives are low in cholesterol.
Cholesterol is a waxy, fatty substance called a lipid, and it is made by the liver.
The body makes all the cholesterol it needs, which is why recommend people eat as little dietary cholesterol as possible.
Cholesterol is found in a number of foods. Food sources of cholesterol include animal products such as:
- red meat
- dairy products
These foods also tend to be high in saturated fats or trans fats. These fats cause the liver to make more cholesterol than it needs, which may put a person at risk for high cholesterol.
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How To Eat More Fish And Seafood
Frozen seafood can be a cheaper and more convenient choice. When buying tinned seafood, be mindful of salt and other ingredients in flavoured tinned fish for opt for unflavoured.
- Add unflavoured tinned tuna or salmon as a sandwich filler or to top a healthy salad
- Enjoy baked or steamed fish parcels as a delicious and simple dinner option
- Add seafood marinara mixes to stir-fries and pasta dishes
- Grab a tin of tuna or salmon for on the go.
- 150g of fresh fish
- 100g of unflavoured tinned fish
- Enjoy fish 2-3 times a week
How Is Cholesterol Transported In Your Body
Cholesterol is absorbed from your digestive tract or produced by your liver and circulated throughout your bloodstream, where it can be used by cells as needed. The remaining cholesterol then returns to the liver to be converted into bile acids or used for other purposes.
Importantly, cholesterol doesnt travel around your bloodstream on its own. As a hydrophobic substance, it must be packaged within lipoproteins to move around the bloodstream.
Think of lipoproteins as boats needed to safely carry cholesterol through the bloodstream. When we talk about blood cholesterol levels, were referring to the amount of cholesterol contained in different lipoprotein particles .
In addition to cholesterol, these lipoprotein particles also contain special proteins called apolipoproteins, triglycerides, and other compounds.
- Cholesterol packaged in lipoproteins that contain apolipoprotein B100 is referred to as LDL cholesterol, or LDL-C .5
- Cholesterol packaged in lipoproteins that contain apolipoprotein A is referred to as HDL cholesterol, or HDL-C .
Despite what weve all heard, theres actually no such thing as good or bad cholesterol there is only one type of cholesterol. Your LDL and HDL values refer to how much cholesterol is carried in your HDL and LDL lipoprotein particles. In fact, the same cholesterol is continuously transferred among these and other types of lipoproteins as they make their way through the bloodstream.
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What Are The Benefits Of Grass
A cows diet strongly impacts the nutritional quality of the whey protein it produces. Vitamins, minerals, antioxidants, and fat composition all depend on what the cow ate.
Grass-fed whey protein comes from cows who ate a grass-fed diet. This is the most healthy, high-quality protein you can buy because it packs the most nutrition. Its also the best for the environment.
Grass-fed whey protein contains all nine essential amino acids, immune-boosting compounds, more heart-healthy fat, and less saturated fat.
If cholesterol is a concern, grass-fed whey protein is the way to go.
Because it provides a high amount of heart-healthy fats like omega-3 fatty acids, studies show that using whey protein actually improves cholesterol levels.
Symptoms Of Low Blood Protein Are
1. Edema also referred to as water retention.2. Easy Bruising.4. Prolonged Blood clotting time5. Reduced energy and muscle wasting.6. Skin rash7. Brittle nails or nails with ridges on them.8. Loss of hair.14. Headaches
The cause of low blood protein can be determined by a blood test as it can reveal whether a person has enough protein or not. The doctor will recommend you a blood test known as total protein, albumin and A/G ratio . The test will reveal whether the total protein is low or not and whether the ratio of albumin and globulin are fine.
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Homemade Guacamole With Baby Carrots
Guacamole may be high in fat but its the kind that your heart love! The healthy fats in avocados lower bad cholesterol levels and satisfy your snack craving. One serving of homemade guacamole packs 90 calories, 8 grams of plant-based fat and 0 cholesterol. Scoop it up with baby carrots instead of tortilla chips. Read up on these health and beauty benefits of carrots.
Excellent Low Cholesterol Foods To Avoid High Cholesterol
Finding low cholesterol foods and building a healthy diet plan around them is a huge part of not only improving your general health but also lowering health risks related to elevated cholesterol levels.
With the right food choices, you can not only make sure your bad cholesterol levels dont rise any higher you can actually lower your bad cholesterol, and thus lower your risk of heart attack and stroke.
If youve already suffered from a heart attack, its particularly urgent for you to put a diet in place. I hope you will get inspiration to do this from the below list of low cholesterol foods.
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Did You Know That People Who Regularly Skip Breakfast Tend To Have Higher Levels Of Ldl Cholesterol Get Reacquainted With The Most Important Meal Of The Day With These Low
Taste of Home
The most important meal of the day just took on a whole new meaning. Research shows that people who regularly skip breakfast tend to have higher levels of low-density lipoprotein , known as the bad cholesterol. This type of cholesterol circulates in your bloodstream and binds with other factors to stick to the walls of your blood vessels. This eventually starts to narrow the vessels, putting you at increased risk for cardiovascular conditions like heart disease and stroke.
For healthy and tasty low-cholesterol breakfasts, start with fresh fruit or veggies. Cholesterol is found in animal products like meat, cheese and eggs. A diet rich in saturated fat causes your body to create more cholesterol, so keep the bacon and sausage to a minimum. Heres how much dietary cholesterol is recommended daily.
Opt for breakfast ingredients that are rich in fiber, such as oatmeal and fruit. Fiber can help your body remove LDL cholesterol and increase high-density lipoprotein , also known as the good type of cholesterol. HDL works by removing LDL from the blood vessels and taking it to the liver to be excreted by the body.
The Best Proteins For Your Heart
Can proteins be heart-healthy? Experts say yes. But when it comes to choosing the best protein sources for your diet, it pays to be discriminating. Its also important to eat the proper amount of different types of protein. For example, the American Heart Association reports that many Americans get more protein than needed from meats high in saturated fat.
Eating too much saturated fat can elevate low-density lipoprotein cholesterol levels, which can lead to heart disease. Processed meats have been linked to cardiovascular disease, in part due to their high content of added sodium, according to the Harvard School of Public Health.
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Whey Protein Can Modestly Lower Triglycerides
A meta-analisys performed in March 2015 from 13 randomized controlled trials showed that whey supplementation can reduce the levels of circulating triglycerides, but had no effects on circulating total cholesterol, HDL or LDL levels.
The meta-analysis results of 13 trials showed that whey supplementation significantly reduced the circulating TG level by 0.11 mmol/l , whereas the whey protein had no effects on circulating TC , LDL-C and HDL-C . Our findings demonstrated that the effects of whey protein supplementation were modest, with an overall lowering effect on TG but no effect on TC, LDL-C and HDL-C.
What Makes Up A Heart
Eat lots of fruits, vegetables and plant-based foods
Vegetables, pulses , fruits, nuts, seeds and wholegrains are full of nutrients and good for your cholesterol and your heart. Go for at least five portions of fruit and veg a day to stay healthy and help you eat less high-calorie foods. Fresh, frozen, canned and dried all count.
Eat a variety of healthy sources of protein such as peas, beans, lentils, fish, nuts, chicken and lean red meat.
These foods are high in protein and nutrients but low in saturated fat. If you eat red meat, make sure it’s lean and watch the quantity. Eat less meat and more plant foods by swapping some meat-based meals for vegetarian options.
Eat some low-fat dairy products or fortified dairy alternatives
Dairy foods contain calcium which is essential for good health. Choose low fat options to avoid the saturated fat. When choosing dairy alternatives, go for unsweetened, calcium-fortified varieties.
Swap saturated fats for heart-healthy fats
Include starchy foods which are high in fibre
Choose wholegrain options such as wholemeal bread and chapatti, brown rice, wholemeal pasta or wholegrain breakfast cereals. They contain lots of nutrients, as well as fibre which helps with digestion and keeps you feeling full so you dont snack. Choose these instead of white rice, white bread and white pasta.
Cut down on sugary foods and drinks
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Sunflower Seeds: Filled With Powerful Phytosterols
Along with nuts, many types of seeds are rich in the good fats your body requires for many essential processes, making them great foods to lower cholesterol:.
Sunflower seeds have been shown to contain phytosterols which help lower bad cholesterol. As well as lowering your cholesterol, adding sunflower seeds to your diet may even have positive effects for protecting you against cancer.
Whey Protein Can Inhibit Cholesterol Synthesis In Rats
One comparative study from 1993 on female rats was conducted to investigate the effect of dietary whey protein v. casein on plasma and liver cholesterol concentrations. One high and one low dietary protein level were fed for 3 weeks periods to those rats.
Results were somehow promising. At the low dietary protein level, whey protein v. casein did not affect plasma total cholesterol, but lowered the concentration of liver cholesterol. At the high dietary protein level, whey protein significantly lowered plasma and liver cholesterol and also plasma triacylglycerols. The hypocholesterolaemic effect of whey protein was associated with a decrease in very-low-density-lipoprotein cholesterol.
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Why Should You Eat Foods Low In Fat And Cholesterol But High In Protein
Taking care of your body isnt about changing one thing and hoping it sticks. Good health and fitness stem from making small and consistent changes that end up staying with you throughout your life.
Making sure your cholesterol levels are in good standing is important to do every five years starting at the age of 20 or younger, depending on your physicians recommendations. Watch this video for some ideas on foods to eat to help you lower your cholesterol:
If your cholesterol levels do test high then making lifestyle changes in order to stay healthy might be necessary. Some of the treatments include eating a healthy diet that is packed with protein, but low in fat and cholesterol.
You should also lose weight if you are overweight, and you should adopt an exercise routine. For some people, medication will be needed on top of the above methods to lower their cholesterol.
Even if you regularly test your cholesterol and the counts are normal, its important to keep a healthy lifestyle and diet.
To help you manage your fitness and stay motivated and focused on a daily basis, today!