The keto diet is all about a radical change in how you fuel your body. Following the high fat, low carb diet puts your body into ketosis, a nutritional state characterized by higher levels of ketone bodies in the bloodstream. Anyone new to the diet might find it difficult to follow the food restrictions consistently
Keto and Heart Health
Giving up even a small quantity of mass on the low carb diet can help reduce heart attack risk factors such as overweight heart strain, high cholesterol and result in more normal levels of “bad cholesterol” and higher levels of ideal cholesterol. The keto diet puts you in a great position to battle heart problems!
One remedy for carb-heavy dieting is the ketogenic diet. On the face of it, keto sounds like the type of diet that would be bad for the heart. This misconception comes from a panic around fats in general – in reality, there are different types of fat, and many of them are good for you!
Your heart on a keto diet plan
In Canada, roughly 2.4 million Canadian adults over the age of 20 are living with heart disease; this is 1 person in 12! Many diets claim to remedy heart disease, but the fact is, they can still be full of one of the most overlooked causes: carbs. Even if the diet helps people lose weight, as long as it focuses on getting rid of fats instead of overhauling the whole approach to food, it won’t really help heart disease.
The Difference Between “Good” And “Bad” Fats
For years, people were told that fats are bad for heart health. To be fair, many of them aren’t good, but consumers were never told the difference between “good” fats and “bad” ones. When a diet recommends that they get at least 75% of their caloric intake from fats, it can be challenging to our conventional wisdom. However, many problems associated with heart disease are rooted in diets heavy in low-quality carbs, sugars, and starches. These all raise blood sugar and inflammation, causing your body to overreact to perceived threats and damage important tissues.
Replacing carb-derived glucose with fat-derived ketones can reduce this inflammation, but your high fat intake shouldn’t come from just bacon, butter, and other fatty favourites. A good keto diet is one that is well-rounded so that all the right nutrients are still consumed. It should also exclude unhealthy fats that are processed or “cheap”.
These kinds of fats include refined vegetable and seed oils like soybean oil. Hydrogenated fats, and they contain excessive amounts of the “bad” omega-6 fatty acid, and this can drive the oxidation of the cells and create inflammation in the body. Good, healthy fats diminish oxidation and provide good fatty acids like omega-3.
You can find healthy fats in foods like avocado, extra virgin olive oil, salmon, nuts and nut butter. These are complemented by a steady intake of green vegetables such as broccoli, celery, kale and spinach. The keto diet is one that can have a lot of variety, and this can break people’s perceptions of what is and isn’t healthy.
How Does Keto Help With Heart Health?
Going through ketosis is a healthy, safe way of losing weight and reducing health issues that can come with it. Losing even a modest amount of weight can help reduce cardiovascular risk from obesity, high blood pressure, and the oxidative stress that leads to inflammation. It can even result in lower LDL cholesterol (the “bad” cholesterol) and higher amounts of “good” HDL cholesterol. A keto diet can also lower elevated blood sugar linked to artery-damaging inflammation.
Frequently Asked Questions About Keto and Heart Health
Not all keto diets are exactly the same. Some have to be adjusted to account for family history in things like cholesterol and high blood pressure. The best diet is one that helps the individual achieve positive results, and keto dieters can maintain steady weight loss while improving important biomarkers like higher levels of HDL cholesterol.
When done the correct way, the keto lifestyle contains lots of veggies and lean animal protein sources. Most physicians will recommend regular checkups to monitor heart health which could be related to your individual reaction to food choices or hereditary predispositions.
Healthy lifestyles should involve low-carb or keto-like diets. It’s a natural way of eating! A minuscule sample of the population have showed signs of increased cholesterol on a very strict keto diet or keto version of paleo but there is no evidence that shows this is a reoccurring issue.
Most people will embark on a keto diet without paying attention to the exact type of fat they consume. This means that sticking to their form of keto could present cardiovascular or nutritional problems long-term. Monitor your intake properly, stay informed and attend regular checkups and you’ll be fine!
If the disorder runs in your family, Keto can increase your risk of coronary heart disease. One issue is the impact on cholesterol levels of a keto diet if you are not carefully monitoring the diet and consulting with your physician.
learn more about ketosis
You probably learned about the food pyramid in elementary school: that ranking of the ideal servings of the basic food groups one should eat each day. The government no longer uses it, but the idea still holds a big place in many people’s minds, making the keto food pyramid very important! The visual hierarchy adapts
Pop is one of the hardest treats to kick when beginning keto. New dieters must avoid the high amounts of sugar at all costs, but these longings can be tough. Diet sodas are the perfect antidotes for satisfying soda cravings, and many options don’t use artificial sweeteners!