Heart-healthy keto is more than just eliminating processed and sugary foods – it involves including plenty of heart-friendly fats from plant sources like olive oil and avocado for maximum benefits.
Recent research indicates that following a keto-style plan could increase LDL or “bad” cholesterol levels and put people at greater risk for cardiovascular issues like blocked arteries, heart attacks and strokes.
1. Avocado and Bacon Stuffed Chicken Breast
Avocados are packed with heart-healthy fats that will support cardiovascular wellbeing, making them the ideal combination with delicious bacon for a satisfying and delectable meal.
This keto recipe is ideal for an effortless weeknight dinner. Quick to prepare and deliciously satisfying, this chicken dish boasts low saturated fat levels while being packed full of fiber for optimal diets and features plenty of protein to ensure an evening of fullness and satisfaction.
To make this dish, preheat the oven to 400 degrees Fahrenheit and lightly spray a large baking pan with olive oil. Use a sharp knife to make an opening in each chicken breast lengthwise without cutting through. Season both sides with salt and pepper before topping each with slices of tomato and avocado before wrapping each one in strips of bacon secured by toothpicks.
Sprinkle each chicken breast generously with paprika and garlic powder, lightly rub in, then bake for 30 minutes, until chicken is fully cooked through. Serve alongside salad or side dishes – and enjoy!
This delicious meal is packed with flavor and can be easily prepared in a skillet. Perfect for weeknight dinners, it can either be enjoyed as is or with side dishes such as the classic baked beans and pasta dish. Plus, its convenience means it makes a great option for dinner parties; simply heat in the oven when ready! Additionally, its protein-rich composition lends itself well to heart healthy keto diets!
2. Salmon and Asparagus Foil Packs
This easy lemon salmon recipe makes an ideal weeknight dinner. With controlled portions and being gluten and dairy-free, this dish makes an excellent solution for anyone with food sensitivities or allergies. This healthy family dinner recipe comes together quickly for maximum nutrition in no time at all!
This lemon salmon foil packet recipe makes a hearty and healthy dinner that can be prepared either on the grill or oven. Garlic herb butter adds incredible flavor, while colorful asparagus adds visual interest. Perfect for Keto diet followers as salmon is packed full of heart-healthy omega-3 fatty acids as well as B vitamins, selenium potassium and antioxidants – not forgetting delicious flavor!
Preheat the oven to 400 degrees and season 4 pieces of salmon with salt, pepper and garlic powder before placing each on an aluminum foil sheet. Distribute an equal dollop of butter onto each piece of salmon, placing slices of lemon and 5 asparagus spears atop. Secure all edges by tightly rolling up and sealing up your foil packs!
Bake the salmon until it flakes easily with a fork, around 20 minutes. Transfer the cooked salmon and vegetables onto a plate, and serve with dinner rolls or green salad as desired.
Dr. Scher offers health tips and recipes on YouTube through weekly videos reviewing nutrition, exercise and health research studies. Each week he investigates one particular study in detail while explaining its findings and exploring its methods – helping viewers make more informed choices regarding their own wellbeing and well-being.
3. Cauliflower Fried Rice
When craving Asian cuisine, try this healthy version of cauliflower-based fried rice loaded with vegetables for an Asian-inspired feast! Not only is it low-carb and gluten-free (if using gluten-free soy sauce), it can even be vegan by replacing eggs with tofu! Additionally, it makes an excellent side dish to accompany recipes like Keto Teriyaki Chicken or Keto Orange Chicken Bowls!
This heart-healthy dish is simple to create! To achieve an easy yet nutritious stir fry experience, simply quickly rice cauliflower and cook it, before mixing with oil, frozen vegetables, sesame oil, soy sauce and egg for an irresistibly flavorful dish. Top off your creation with some edamame for extra protein power!
Cauliflower “rice” has quickly become an up-and-coming alternative to starchy rice in Asian cuisine. Easy to prepare using either a food processor or box grater, cauliflower rice makes an excellent replacement in fried rice recipes and other Asian cuisine.
To prepare this heart-healthy fried rice dish, heat a large wok or nonstick skillet on medium-high heat and add 1 tablespoon of olive oil. Once hot, add 4 cups grated cauliflower and cook it until lightly browned and tender – approximately 3-4 minutes. Combine other vegetables before seasoning it with salt and pepper as desired.
While low-carb diets can be beneficial to most people, those with an existing history of heart disease or high cholesterol should consult their physician prior to beginning any new eating plan. It is essential that any existing conditions that could put you at risk of heart attack or stroke – including genetic conditions like familial hypercholesterolemia – be ruled out and any weight fluctuations caused by dieting such as yo-yo dieting eliminated, since weight fluctuations lead to spikes in both blood pressure and cholesterol levels.
4. Keto Chai Bombs
Fat bombs are keto-friendly snacks packed with healthy, heart-beneficial fats that promote production of ketones in your body and fat burning. Many contain medium-chain triglycerides (MCTs) which aid this process and provide essential nutrition such as vitamins and minerals.
There is an assortment of flavors available to help satisfy non-keto cravings and satisfy sweet tooth. Chocolate, pumpkin pie and cookie dough are popular homemade keto fat bomb recipes; however, your creativity should never limit you when creating homemade keto fat bomb recipes! Try adding pancetta, fancy cheese or salmon as extra nutrients for a scrumptious treat.
Start out right by trying these Chai Tea Fat Bombs from Bliss Fit that combine Chai Tea Powder with Cream Cheese for the ideal blend of sweet, savory, and spice. Bonus points if they happen to be gluten-free or vegan-friendly!
Appetite for Energy has created this delicious chai-flavored keto fat bomb recipe using coconut milk, chai powder, stevia and the MCT oil of your choice to quickly create something delectable in no time!
For coffee and chocolate lovers alike, Keto Diet Blog’s recipe of an energy-boosting fat bomb with Bulletproof Brain Octane MCT oil combined with butter is sure to please. With coconut milk and strawberries adding the mocha taste, this delectable snack provides just 1 gram of net carbs per serving!
Low Carb Yum has you covered when it comes to delicious keto fat bombs: these blackberry keto fat bombs! With only five ingredients required and easy preparation with the use of a food processor, these tasty treats make an irresistibly tart treat that you can make either dairy free or with dairy.
5. Spinach and Avocado Salad
This fresh spinach salad features creamy avocado, torn mozzarella cheese and crunching pine nuts for a delicious combination. Dressed in lemon poppy salad dressing, this heart-healthy keto meal makes the ideal light lunch or side dish!
Dieting for heart health requires eating a wide range of nutritious food items while restricting sugar, salt, processed foods and red meat consumption. A well-balanced diet should contain whole grains, low glycemic fruits, lean proteins (such as chicken breast and fish) as well as moderate amounts of healthy fats from olive oil seeds or nuts.
Though this salad contains natural fats, it remains heart healthy keto because its salad dressing uses vinegars and honey instead of sugar – significantly lowering carbs compared to traditional vinaigrettes or butter-based recipes. Plus, avocado is an excellent source of monounsaturated fatty acids – heart-healthy fats which may help reduce cholesterol levels and prevent blood clots.
One major concern surrounding the keto diet is its effect on heart health. According to one recent study, following a ketogenic diet can increase risk for serious cardiovascular issues by double. This occurs because being without carbohydrates forces your body into ketosis; whereby fat reserves are burned off to create compounds known as ketones for energy use.
However, it’s important to keep in mind that heart disease development depends on multiple factors, including family history, smoking, exercise and stress. No matter your dietary choices, it is vitally important to visit your physician regularly in order to detect and address any signs or symptoms of heart disease that could develop.