The keto diet offers some heart-health benefits, including reduced blood sugar and triglyceride levels, but can increase cholesterol in heart failure patients.
If you are considering embarking on the keto diet, it’s essential that you consult your physician and monitor biomarkers like LDL cholesterol regularly. Here are a few recipes designed to keep you on the right path while enjoying heart-healthy food options!
Zucchini Noodles with Creamy Pesto
This tasty weeknight dinner swaps out pasta for zucchini noodles (also known as zoodles) to help cut calories and carbs while simultaneously increasing fiber and heart-healthy fats. Not to mention it’s gluten-free, dairy-free, vegan and packed with vegetables and heart-healthy fats! Plus there’s the delicious herby pesto–an interesting take on classic basil or garlic scape pesto–and chewy zucchini which resembles al dente pasta when combined with more pesto! Plus the leftovers will keep you satisfied all week long!
The keto diet — so-called because it forces the body to use fat rather than glucose found in carbohydrates — has become an increasingly popular way of losing weight and improving health outcomes, including reduced blood pressure. Unfortunately, however, its popularity can come with risks, particularly if high in saturated fats which increase risk of atherosclerosis or blocked arteries that could eventually lead to heart attack.
Recent research published in Cardiovascular Disease Prevention found that eating a “keto-like” diet led to higher LDL, or “bad,” cholesterol levels and an increased risk of cardiovascular events like strokes and heart attacks. Furthermore, it may lead to protein build-up in the arteries, restricting blood flow and possibly leading to permanent heart damage.
Though keto encourages eating healthy fats, it is wise to limit or avoid trans- and saturated-fats found in processed meats and instead choose healthier sources such as nuts, seeds and fish for consumption.
This recipe offers a vibrant pesto packed with flavors of basil, lemon zest, pine nuts and Parmesan cheese for an impressive dish under 400 calories! Pairing this delicious pesto with garlic chicken, zucchini noodles and creamy ricotta creates a luxurious pasta dinner that won’t break the bank on busy weeknights – guaranteed family favorites.
Lemon Garlic Butter Salmon
An effective diet should consist of high-quality proteins, whole grains, low glycemic fruits and vegetables, unsaturated fats from olive oil, nuts and seeds as well as limited sugar, salt, red meat and processed food consumption. Incorporating delicious recipes such as this lemon garlic butter salmon into your weekly dinner rotation can help keep you on track with your health goals without having to forsake flavor!
The keto diet is a low-carb, high-fat eating plan widely recognized for helping individuals shed unwanted weight. By restricting carbohydrates while increasing fat consumption, ketosis occurs within your body causing fats to be broken down for energy production instead of carbohydrates; resulting in weight loss while simultaneously lowering blood sugar and potentially decreasing your risk for Type 2 diabetes.
However, keto diet’s extreme carb restrictions may increase one’s risk for heart disease. One study indicated that following the keto diet for extended periods increased levels of LDL cholesterol or “bad” cholesterol which can contribute to atherosclerosis or the buildup of plaque in arteries.
Concerns surrounding keto diet include its potential to induce an unexpected decline in HDL, or “good,” cholesterol. This could increase triglycerides significantly and increase risk for atrial fibrillation or irregular heartbeat that could result in stroke or other serious health conditions.
No one ever said keto diet couldn’t improve cardiovascular health! In reality, however, cutting out all carbohydrates would only worsen your condition; to stay on the right path of improving it with this approach it should aim to consume around 45-62% carbs, 15%-30% fat and 10% protein as part of a more balanced approach leading to weight loss, lower blood pressure, improved insulin function and decreased triglycerides.
Start this recipe by lining a baking sheet with foil and brushing it with olive oil, before placing salmon fillets on it without overlap. Combine butter, minced garlic and seasoning into a bowl before spreading over each salmon piece evenly before seasoning with paprika before placing it in the oven until your salmon reaches your desired cookedness level. Transfer onto a plate for serving along with some lemon butter sauce!
Cauliflower Crust Pizza
Cauliflower has recently garnered much praise as an ideal replacement for carb-heavy foods like pizza crust. Not only does its mild flavor and light texture resemble bread, but cauliflower also boasts essential vitamins C and A as well as antioxidants – making this recipe the ideal way to satisfy pizza cravings without blowing your diet or overeating on calories!
To prepare this recipe, combine 1 cup of grated cauliflower (or frozen cauliflower rice), 1/4 cup egg substitute and 1/2 cup reduced fat mozzarella cheese into a bowl and mix well before pressing out onto a parchment-lined baking sheet and baking for 22-25 minutes until golden brown.
If eggs aren’t your thing, try swapping out for soft goat cheese or ricotta instead to add creaminess and add creamy texture. Or try switching up your cheese types – switch up mozzarella for another type to switch things up even further!
No matter which crust you opt for – cauliflower or traditional wheat-based – heart healthy pizzas can still be created by carefully selecting their toppings. Start with a thin layer of pizza sauce before layering on plenty of vegetables, just the right amount of cheese, and some lean protein such as chicken, ground turkey or soy chorizo for extra lean protein and flavor!
Be sure to select a crust that lists cauliflower as its first ingredient to maximize your fiber and nutrient intake, and read its nutrient label to assess sodium, fat, and carb content of each pizza crust. For best results when looking at sodium intake, gluten-free or one made with only 1 gram of carbohydrates per serving should be preferred; otherwise regular low fat varieties work just as well if desired – simply pair with some salad for optimal balance if necessary! The key aspect is finding something you enjoy eating as part of a balanced meal – find something you love eating!
Pesto Chicken
This heart healthy grilled chicken dish is quick, delicious, and perfect for weeknight dining! Your family and guests are sure to request the recipe again and again!
If you’re following a heart-healthy diet, it is crucial that your intake of saturated and trans fats be limited. That’s why this recipe is perfect: it utilizes heart-healthy ingredients like basil pesto, mozzarella cheese and avocados in its creation of a delectable grilled chicken dinner that will help you stick to your health goals!
This dish begins by seasoning chicken breasts with salt and pepper before grilling to perfection, then topping it off with fresh mozzarella and pesto before placing into the oven to be baked. For even easier weeknight dinner prep, purchase premade pesto instead!
Once cooked, this delicious dinner can be enjoyed atop a bed of pasta – or for low-carb eaters, cauliflower rice or low-carb pizza crust can also make an excellent replacement! Additionally, drizzle some cream into the sauce for an even creamier, richer pasta dinner experience!
Keto (or ketogenic diet) is an eating plan that limits carbs while increasing protein and dietary fat consumption. Research has proven this type of eating plan can significantly lower blood sugar, triglycerides and cholesterol in overweight individuals as well as improve heart health in those suffering coronary artery disease by decreasing inflammation within their arteries. Unfortunately, some individuals may find the keto diet results in high triglyceride and LDL cholesterol levels over time.
In addition to helping reduce blood sugar and cholesterol levels, ketogenic dieting has also been linked with increased energy, improved mood, and lowered risks of obesity. While ketogenic dieting does include significant amounts of fats such as monounsaturated and polyunsaturated fats – as opposed to unhealthy saturated fats found in many processed foods and red meats – it’s important to select healthier sources like monounsaturated and polyunsaturated fats when selecting your fat source(s).