The keto diet, which limits carbohydrates to aid the body in breaking down fat stores, has been found to aid short-term weight loss. Unfortunately, though, keto can also lead to elevated LDL cholesterol and triglyceride levels which may compromise heart health.
Long-term keto diets have also been associated with an increased risk of serious cardiovascular problems such as heart attacks and strokes.
Red Meat with Capers
Capers are an easy and cost-effective way to add zesty flavor without increasing calorie counts. Packed with anti-inflammatory nutrients like quercetin and kaempferol, capers may help lower inflammation within your body as well as provide other health benefits like immune support and lower cardiovascular disease risk factors.
Red meat is an ideal heart-healthy protein choice thanks to its high fat content and abundance of zinc, iron and vitamin B12. When cooked with capers it makes an amazing protein option to serve over vegetables or over rice as part of a main course meal.
Whole foods provide essential nutrition that should form the core of the keto diet. From essential vitamins and minerals to beneficial fiber content for digestion aid and no harmful ingredients – whole foods offer everything a keto diet needs!
Snapper is a zero-carb fish that can be enjoyed alone or combined with various sauces for maximum versatility. Packed full of omega-3 fatty acids and potassium, along with Vitamin B2 that has been known to reduce constipation symptoms, snapper is an ideal protein source that makes a deliciously healthful meal when combined with lemon capers – it even comes complete with lemon slices for extra zest!
Artichokes with Red Onions
Artichokes are delicious vegetables that contain many essential antioxidants. Their anti-inflammatory properties and ability to lower triglycerides and cholesterol can all have positive impacts on heart health.
Fiber is vital to weight loss and maintaining energy and fullness; it can even help regulate your blood sugar, helping avoid mood swings, hunger, bloating and spikes that could potentially lead to diabetes.
No matter if you enjoy dipping artichokes in melted butter, using them as appetizer dips or adding them to salads; artichokes make an ideal heart-healthy ingredient to many recipes! They have naturally low levels of fat and calories while providing ample carbs (6.6g per medium-size artichoke).
Make the most out of this delectable vegetable by creating your own artichoke hearts from scratch! Though it can take time, the end result will be fresher, flavorful and healthier than canned versions!
Another wonderful artichoke recipe is this refreshing grilled artichoke and tomato salad. Perfect for serving alongside grilled meats or roasts, its light vinaigrette contains both low levels of fat and calories while making preparation a breeze – an easy dish that makes an impactful impression when entertaining guests!
Find this and other delicious artichoke recipes at Kalyn’s Kitchen – an all-natural blog offering free recipes, meal plans and fitness advice to help you lead a healthy lifestyle.
Turkey sausage and artichoke casserole is an easy keto dinner you can whip up in under 30 minutes! Packed full of vegetables and healthy, lean turkey sausage instead of regular pork or beef varieties which contain more saturated fat, it makes this meal perfect for heart healthy diets or anyone looking to reduce cholesterol. Give this keto meal a try now – it will certainly impress!
Turkey Sausage with Cauliflower
If you love breakfast sausage but are searching for heart healthy recipes, consider making this simple sage-mushroom sausage and cauliflower skillet. Cauliflower florets can be easily roasted alongside the sausage for an effortless meal with intense flavors! Enjoy this one dish meal with plain yogurt as an alternative way to meet daily calcium, magnesium and potassium requirements!
While pork or beef sausage could work just as well in this satisfying meal, turkey sausage provides more lean protein without increasing saturated fat intake. Furthermore, turkey sausage contains less saturated fats and more omega-3 fatty acids – essential components of heart health – than its counterparts, while also having lower calorie counts than kielbasa which makes it an excellent way to help with weight loss or maintenance.
This hearty skillet dinner features the classic combination of meat and veggies, including lean turkey sausage and tender artichoke hearts, all ready in under 30 minutes! Turkey sausage provides lean protein while artichoke hearts provide fiber, antioxidants and heart benefits; onions and garlic provide additional heart benefits while balsamic vinegar brings a bit of extra tang.
This recipe uses shredded cauliflower to add bulk, which keeps the pasta from feeling too heavy. Feel free to switch out cauliflower with any other vegetable of your choosing such as broccoli, zucchini, summer squash carrots or peas; or substitute mushrooms with other options like crimini or button mushrooms – even red bell peppers if that’s what strikes your fancy!
This low carb recipe offers a healthier take on classic Italian comfort dish Zuppa Toscana. It can be prepared quickly, and enjoyed any day of the week! Cauliflower makes for an excellent replacement of potatoes as its high Vitamin C, K and folate content make this soup rich with essential minerals such as folate and manganese – you could add some crunch by topping with chopped walnuts that have been toasted beforehand.
Spinach with Avocados
Many are wary to try the Keto diet due to its high fat content; however, this fat doesn’t clog arteries; in fact it may even benefit heart health by improving insulin and blood sugar levels and possibly even decreasing inflammation – two risk factors associated with heart disease.
Cardiologist and weight loss coach Dr. Nirav Chokshi believes the key to healthy fat selection lies in selecting monounsaturated fatty acids found in avocados and nuts – these healthier fats will help lower bad cholesterol, triglycerides and blood pressure while simultaneously keeping your diet within an acceptable range.
Recent research revealed that people following a low-carb, high-fat diet (aka keto diet) had twice the risk of heart issues as those on standard American diet. This may be because keto is rich in animal-based fats while restricting carbs – thus raising LDL (bad) cholesterol levels significantly.
Researchers suggested consuming less foods high in saturated fats and decreasing carbohydrate consumption to lower risk. They also recommended eating more fatty fish, fruits, vegetables, and whole grains to decrease LDL levels.
Keto diets make it easy to incorporate more heart-healthy foods, like this spinach and avocado pasta recipe, into their diets. Spinach offers calcium as well as vitamins K, A and B while avocados offer heart-healthy monounsaturated fats for proper gastrointestinal functioning as well as fiber to support proper gut functioning.
This spinach and egg skillet offers a tasty heart-healthy take on traditional breakfast fare! Packed full of keto-friendly ingredients like broccoli rabe and sweet Italian sausage, as well as creamy Fontina cheese and heart-healthy chia seeds, this tasty keto meal provides the perfect way to start off each day while meeting all your keto macro requirements!