The ketogenic diet (KD) is a weight loss plan involving high amounts of fat and moderate levels of protein while restricting carbohydrates – leading your body into ketosis, or metabolic state where metabolic processes change to support weight loss.
Studies have demonstrated that KD can reduce triglycerides while simultaneously raising HDL cholesterol levels, with further beneficial effects on cardiovascular disease risk factors.
Ketosis
There’s been much talk of keto and heart health, yet some of it may be misleading. People sometimes mistakenly assume a ketogenic diet is unhealthy for your cardiovascular system because it contains high fat intake; in reality however, properly designed ketogenic diets can actually provide tremendous health benefits to cardiovascular systems.
The keto diet helps the body switch over from using glucose from carbohydrates as its source of energy to burning its own fat stores for fuel – known as ketosis – rather than drawing upon glucose reserves from carbs as its energy source. Ketone bodies formed from fat breakdown are then converted to fuel that the body uses directly; this also reduces inflammation and oxidative stress that contributes to heart disease.
Studies have revealed that ketogenic diets may help treat cardiovascular conditions by improving blood sugar levels and reducing cholesterol. Furthermore, keto diets are believed to aid muscle function improvement by increasing oxygen uptake and decreasing inflammation.
Not to be used as a replacement for standard medical care for heart patients, keto diet should only ever be undertaken under supervision by a cardiologist or physician familiar with this form of nutrition. Furthermore, processed and refined food items that contain carbohydrates increase your risk of cardiovascular disease.
Keto diets may pose a risk to those at higher risk for heart disease as it may trigger a sudden rise in LDL or “bad” cholesterol, due to being high in saturated fats which have been linked with heart disease. Usually though, any increase is only temporary and typically subsides after several months on keto.
There is mounting evidence to support that ketogenic diet’s anti-inflammatory benefits, helping protect against heart disease while decreasing risks such as arthritis, psoriasis and other chronic illnesses. BOHB produced during nutritional ketosis is both highly effective and safe as a long-term treatment option against inflammation.
Fat Clogs Arteries
Clogged arteries are caused by plaque build-up that blocks oxygen-rich blood from flowing freely to vital body organs such as the heart, brain and other areas. This condition, called atherosclerosis, is generally due to poor diet, smoking and obesity – but lifestyle practices such as regular exercise, taking medications and eating food low in saturated fat, trans fats and triglycerides may also play a key role in avoiding blocked arteries.
Many people fear that following a keto diet could harm their cardiovascular health, given its emphasis on high fat intake. Yet studies have revealed that monounsaturated fats such as omega 3s do not contribute directly to atherosclerosis or clogged arteries – LDL cholesterol does. Eating healthy meals that include vegetables, fruit, whole grains, nuts and olive oil will significantly lower LDL cholesterol and improve cardiovascular wellbeing.
Experts often blame clogged arteries on genetics and lifestyle habits, including eating an abundance of saturated fats and refined carbs in your diet – something which increases your risk for atherosclerosis; additional risk factors could include being overweight or having family history of high cholesterol, smoking cigarettes and not engaging in physical activities regularly.
Atherosclerosis can lead to serious symptoms that require emergency care, including stroke. Clogged arteries that supply blood to your heart or brain could potentially block off oxygen supply which leads to heart failure or death.
To prevent clogged arteries, you need to make positive changes in your diet, lifestyle and fitness level. A ketogenic diet may be just what’s needed to reach these goals when followed under medical or dietitian supervision. Aside from eliminating saturated fats and sugar from your diet, keto can also help you lose weight, lower blood glucose and triglyceride levels as markers of improved cardiovascular health as well as boost levels of the anti-inflammatory BHB ketone body that mimics fasting.
Low Carbohydrate Diets
Many people fear that a low carb diet will lead to heart disease; however, the reality is quite different. High fat and ketogenic diets can actually be heart healthy when comprised of an array of nutritious foods.
The Keto diet typically comprises 55 to 75 percent of calories from fat, 15-35% from protein, and no more than 10% from carbohydrates. Adopting this macronutrient distribution allows the body to enter ketosis – an inducing state where fat burns more efficiently – helping individuals lose weight quickly as well as improve other conditions, reduce risk factors associated with heart disease, etc.
For example, the keto diet can help decrease blood sugar and improve insulin receptivity, as well as lower triglycerides while raising HDL (“good”) cholesterol levels. Furthermore, it has also been proven to help reduce inflammation while improving other cardiovascular risk indicators, including C-reactive protein which links inflammation with cardiovascular disease.
Studies have revealed that keto diets may increase levels of LDL or “bad” cholesterol. One analysis conducted using data from UK Biobank discovered that those following a low-carbohydrate diet had higher LDL levels than those consuming conventional low-fat diets; these higher LDL levels can put someone at increased risk for cardiovascular disease – including chest pain (angina), blocked arteries that require stenting procedures, heart attacks and strokes.
Note that consuming specific types of fat and proteins makes an impactful statement about overall cardiovascular health. Consuming high-quality proteins, like fish, poultry and nuts may lower cholesterol and triglycerides while including vegetables, legumes, whole grains fruits and low glycemic carbs such as berries low carb breads unprocessed beans as part of your keto diet can reduce LDL “bad” cholesterol.
Additionally, it’s important to keep in mind that while a low-carbohydrate diet may have positive impacts on cardiovascular risk factors, more research must be conducted into its long-term benefits. Therefore, working with a dietitian to create a heart-healthy eating plan that includes nutritious food will likely produce best results in terms of heart health benefits.
Ketogenic Diets Are Good for the Heart
The ketogenic diet can benefit heart health in several ways. It helps prevent cardiovascular disease by lowering blood sugar, triglyceride levels and raising HDL cholesterol, while at the same time increasing anti-inflammatory effect of endothelium on blood vessels and arteries. Finally, keto provides your body with healthy fuel without increasing inflammation levels.
Another advantage of keto dieting for cardiovascular health is weight loss. People who are obese have increased risks of cardiovascular disease (CVD), so any intervention that helps them shed excess pounds is beneficial to heart health. A 2004 study published in Experimental & Clinical Cardiology saw 83 obese participants on a 24-week ketogenic diet lose weight as well as having decreased blood sugar, LDL cholesterol levels, and triglyceride levels while following it.
A keto diet involves eating plenty of fats, but not all are created equally. Consumption of saturated and trans fats increases one’s risk for atherosclerosis – the buildup of plaque in arteries which can lead to coronary disease and stroke – while consumption of monounsaturated and polyunsaturated fats such as those found in fish, avocados, or olive oil are considered “healthier” options that help improve one’s cholesterol profile.
Though keto diet may not be right for everyone, it can still help lower risk of cardiovascular disease. Individuals following this plan should ensure regular blood work examination and avoid foods high in sodium, salt, sugar, alcohol, red meat or processed fats.
Additionally, regular exercise and managing stress are both key components of heart health. Finally, seeing a cardiologist regularly for checkups is also crucial for keeping one’s heart in optimal condition; in most cases they will suggest eating a heart-healthy balanced diet with fresh vegetables, low glycemic fruits, lean proteins such as fish and chicken, whole grains and limited amounts of healthy fats such as nuts and olive oil.