A keto diet involves eating foods low in carbohydrates that force the body to break down fat for energy, leading to higher LDL cholesterol levels and increasing your risk for blocked arteries and heart disease. But too much saturated fat consumption raises LDL levels too quickly and should be limited; otherwise it could raise them too rapidly and result in blocked arteries and heart disease.
Carbone suggests heart failure patients follow a Mediterranean-style diet, which includes moderate amounts of healthy unsaturated fats while restricting sodium consumption.
1. Grass-Fed Butter
Butter is packed with heart-healthy saturated fats that provide essential cardiovascular support, along with micronutrients like Vitamin A and Potassium which is vital to bone health. Butter also acts as an excellent source of butyrate which has been shown to enhance insulin sensitivity and assist with burning excess body fat – yet, due to its high caloric intake and saturated fat content it should only be eaten occasionally! For optimal consumption of this dairy product moderation is key.
When purchasing butter, go for grass-fed rather than grain-fed varieties. Cows who produce grass-fed butter feed on natural foods rather than processed grains that increase its healthfulness in both milk and butter production.
grass-fed butter contains significantly fewer saturated fats and higher unsaturated fats, making it a better choice for your heart health. In addition, it provides conjugated linoleic acid (CLA), an anti-inflammatory fatty acid known for weight loss benefits and anti-inflammatories properties.
Grass-fed butter contains vitamin K2, an effective vitamin that redirects calcium from your bloodstream into bones and teeth where it belongs, helping prevent plaque build-up in arteries and lower your risk of cardiovascular disease.
Eating grass-fed butter provides another benefit – omega-3 fatty acids – which may help reduce inflammation and protect against cardiovascular disease. Butter from grass-fed cows also contains higher concentrations of vitamins A and K than butter from corn-fed cows; grass-fed butter boasts greater amounts of omega-3s as a source.
Neither grass-fed butter nor regular butter is significantly different; both contain significant amounts of saturated fat; grass-fed butter has slightly less; however, as with other dairy products it should still be consumed sparingly and only as needed. If you want to minimize your saturated fat consumption further try switching to MCT oil or coconut oil as alternative solutions.
2. Cinnamon Bombs
Make these cinnamon bombs a heart healthy keto snack to satisfy cravings without breaking ketosis. Cinnamon has also been shown to reduce blood sugar levels.
Cinn-y bombs can be made with softened butter, cream cheese, vanilla extract and your preferred zero calorie sweetener – including one that helps ensure they remain heart-healthy and low in carbohydrates – not to mention adding plenty of flavor!
After mixing all the ingredients in a bowl, chill it in the fridge for 30 minutes before chilling again in order to shape into balls or other desired forms. After you are finished shaping them, chill again in order to store in freezer – these fat bombs freeze well too and make a great way of getting your cinnamon fix when time is limited!
3. Almond Flour Bread
Almond flour is an indispensable staple when it comes to keto baking, with only 3 grams of carbs per serving and an abundance of healthy fats. Here’s an easy and delicious way of using almond flour in low-carb bread for breakfast or an afternoon snack, which pairs perfectly with butter or cream cheese spread across it – or enjoy with warm coffee or turmeric tea lattes!
Almond flour is made by grinding finely ground skinless almonds into fine dust and can be used as an alternative to wheat or grain-free flours for baking products, including cookies and cakes. Due to its high fat content and low carbohydrates count, almond flour makes an ideal replacement in recipes where traditional breads or cakes contain too many carbs or gluten content.
This keto almond flour bread requires only minimal ingredients and ingredients and makes for an excellent addition to any heart healthy diet. Made using almond and coconut flours combined together for a sweet, soft and fluffy bread free from gluten or any grains – not to mention rich with healthy fats from coconut oil, flaxseed meal and eggs!
Eggs are an integral component of this recipe as they help bind the dough together and give it its classic quick bread-style cake-like texture, without becoming dry or crumbly like other almond flour recipes. Almond flour, maple syrup and honey combine with natural sweetness from cinnamon for a delicious sweet touch; enjoy as a standalone snack or top it with butter, cream cheese peanut butter or sugar-free Nutella as desired for additional toppings or sandwiches!
This bread can be stored for up to three days at room temperature in an airtight container, or frozen and defrosted as needed. Once cut into slices and toasted in the microwave for quick lunch or breakfast convenience.
4. Pesto Chicken
This quick and delicious baked pesto chicken with melty mozzarella and vibrant tomatoes takes just 30 minutes from start to finish, making it the ideal solution for busy weeknights when you want to impress a date or family, without spending too much time in the kitchen.
The keto diet, also known as the low carb, high fat (LCHF) diet, is an eating plan which limits carbs while drastically increasing fat intake. This forces your body into entering ketosis – which requires it to utilize fat rather than glucose as energy source – thereby decreasing inflammation and blood sugar levels, potentially decreasing heart disease risk.
However, eating too many saturated and trans fats on a keto diet can significantly raise cholesterol levels, increasing your risk of atherosclerosis (plaque build-up in your arteries). Chokshi suggests selecting healthy sources such as fish, nuts, seeds, olive oil etc as they contain beneficial fats which should help protect you.
When embarking on the keto diet, it’s essential that you avoid processed foods in favor of whole grain products. Consume plenty of fresh fruits and vegetables in small portions as the keto diet offers many essential vitamins, minerals, phytochemicals and antioxidants – which could potentially prevent cancer or other serious illnesses.
There are many recipes for heart healthy keto meals available online and in cookbooks, and the key is eating a variety of meat, fish, eggs, dairy products, vegetables and nuts while including moderate amounts of fruit as well as drinking plenty of water.
This recipe for Heart Healthy Grilled Pesto Chicken and Vegetables is an outstanding example of delicious heart-healthy keto dishes, low in both calories and carbs, yet packed full of flavor! Use store-bought pesto or make your own using fresh basil, garlic, pine nuts, Parmesan cheese, lemon juice, salt and pepper – an easy meal you can enjoy anytime during lunch or dinnertime!