The keto diet is high in fat. It teaches your body to use fat for energy instead of carbohydrates and restricts certain fruits and vegetables that contain an abundance of carbs.
Recent research indicates that following a keto diet could increase levels of bad cholesterol and double the risk of heart disease, but is this diet really heart healthy?
It’s a very low-carb diet
The keto diet, or low-carb, high-fat eating plan, has recently gained increasing attention as an effective means of weight loss and overall health improvement. The keto diet’s goal is to trigger ketosis – where fat is burned as energy source instead of carbohydrates – and has been proven to aid weight loss while simultaneously lowering triglyceride levels that pose risk factors for heart disease. But not without risks. In one study involving those following a low-carb diet experienced higher rates of atrial fibrillation (AFib). AFib is a condition in which blood pools in the atria which could potentially lead to heart failure; this study wasn’t controlled so its exact impact cannot be established with certainty.
Ketogenic diets focus on providing sufficient amounts of proteins, healthy fats and carbs while restricting added sugars and processed food consumption. Aim for 20-40 grams per day maximum (compared with 50-130 for the typical American diet). A ketogenic diet can also lower insulin levels and blood sugar, both linked with cardiovascular disease.
A very low-carb diet may produce various side effects, including constipation, mildly low blood sugar levels, indigestion and the “keto flu.” Luckily these effects typically subside within one or two weeks. Furthermore, this diet may affect your mood or cause fatigue so it is advisable to consult your physician prior to initiating one.
A very low-carb diet may also positively impact heart health by lowering HDL cholesterol, which is a risk factor for cardiovascular diseases. To ensure maximum benefits from such a diet, healthy sources of fats like olive oil and nuts should be used, along with fiber for digestive support and to avoid foods high in saturated fats that increase risk. Instead, opt for monounsaturated and polyunsaturated fats which provide more support to heart health than their saturated counterparts.
It’s a high-fat diet
The keto diet, which consists of eating high amounts of fat while restricting carbohydrates, has been found to help people shed extra weight while simultaneously decreasing triglycerides that increase risk for heart disease. Unfortunately, however, preexisting cardiovascular issues could make the keto diet dangerous; findings presented at American College of Cardiology’s annual scientific session demonstrate this point.
Diets that promote health include those comprised of fresh vegetables and low-glycemic fruits, lean meats, whole grains and moderate amounts of healthy fats such as olive oil or nuts; furthermore it’s essential to limit salt, sugar, alcohol and red meat in their consumption.
A ketogenic diet provides essential amino acids and fiber for good body functioning, as well as energy for brain functioning, with antioxidants which may help protect against Alzheimer’s disease. Furthermore, this diet includes lots of unsaturated fats that protect cardiovascular health – although fatty cuts of meat should be avoided due to their saturated fat content.
Another downside of keto diet is its potential increase in levels of LDL or “bad” cholesterol, which increases one’s risk for cardiovascular disease and has also been linked to atrial fibrillation, an irregular heartbeat condition.
Beginning a keto diet under medical supervision is advised for optimal health results. A doctor can monitor your triglyceride and cholesterol levels as well as help determine whether this diet is appropriate for you.
Diets rich in proteins and fats are optimal for heart health. Processed foods should also be avoided to lower your risk for cardiovascular disease; for healthier snacks choose healthier snacks like berries, cheese and salad. Eat lean proteins such as fish, chicken and beef while limiting intake of processed meats that contain high levels of sodium and fat; focus instead on whole grain vegetables and water while drinking plenty of it! Additionally, coffee or tea are great beverages to add in without adding carbs and calories!
It’s a high-protein diet
The keto diet is a high-protein, low-carbohydrate eating plan designed to put your body into nutritional ketosis – which means getting energy from fat instead of carbs as its energy source. While popular among those looking to lose weight or improve their health, keto can also be dangerous for those suffering from heart failure as it can result in dangerously low blood sugar levels or raise their risk of atrial fibrillation (AFib).
Diets based around lean meats and fish provide ample protein. Furthermore, this diet includes healthy unsaturated fats – such as monounsaturated and polyunsaturated fats – and antioxidants/phytochemicals to protect heart health and prevent cancer. Red meat should be limited as it can contain saturated and trans fats; opt for leaner options like chicken and turkey instead while limiting processed meat consumption. For vegetarian or vegan lifestyles it’s also important to include legumes into their daily routine diet plan.
This high-protein, low-carbohydrate eating plan may be beneficial to those living with diabetes or prediabetes. A keto diet has been proven to decrease triglycerides and cholesterol, potentially helping lower blood pressure. Furthermore, studies suggest it increases HDL cholesterol, decreasing your heart disease risk. It’s wise to consult your physician prior to beginning this lifestyle change – speaking to a cardiologist can assist in helping determine whether this diet will work for you or not.
One potential downside of the keto diet is an initial rise in LDL cholesterol levels, increasing your risk for heart disease. However, this typically subsides after weeks or months on the diet – you can counter this increase by eating a balanced diet rich in plant-based unsaturated fats such as olive oil, avocados and nuts.
Cardiologists advise patients with heart failure to steer clear of the keto diet as it could raise levels of bad cholesterol and increase risk factors associated with cardiovascular events like angina chest pain (angina), clogged arteries requiring stents and strokes. Instead, cardiologists recommend adopting a heart-healthy diet featuring fruits, vegetables and low-fat proteins such as fish while cutting back on red meat consumption and opting instead for fish as protein source. In addition, they advise replacing salt with flavorful herbs and spices.
It’s a low-calorie diet
The keto diet is a low-cal diet designed to help you shed excess pounds while simultaneously lowering blood pressure. Furthermore, it controls your cholesterol and decreases risk for heart disease by reducing triglycerides. Furthermore, this low-carbohydrate, high-fat diet also has cardioprotective properties, such as inhibiting inflammation responses in the cardiovascular system while simultaneously improving endothelium function; additionally it improves insulin sensitivity while decreasing atherosclerotic plaque formation while providing essential omega-3 fatty acids and antioxidants!
Keto diets restrict carbs to five percent of your total calorie intake. This forces the body into ketosis, in which fat molecules are transformed into compounds known as ketone bodies and used for energy by cells. A typical keto diet includes healthy meats like venison and bison; dairy products; eggs; nuts; and seeds as fuel. Fruits and vegetables should be limited to those low in carbohydrates such as berries. Some examples of Keto-friendly fruits and veggies include Kale, Swiss Chard, Broccoli Brussels sprouts Cauliflower; Kale Swiss Chard; Kale Swiss Chard; Kale Swiss Chard, broccoli Brussels Sprouts cauliflower and avocado.
Keto diets may cause an initial temporary spike in LDL or bad cholesterol and triglycerides when starting, but this should level off after several weeks or months, according to Chokshi. He notes that this could be caused by reduced sugar consumption and increasing fat consumption, and suggests that increasing ketones acts as “rescue fuel” for your heart.
The keto diet differs from other diets in that it doesn’t prohibit saturated fats entirely; however, it does advise limiting them to under seven percent of daily calories due to their link with increased risk of heart disease. Furthermore, it recommends limiting trans fat intake as these chemically processed oils have also been associated with an increase in risk for heart disease.
A keto diet can be an excellent way to lose weight and become healthier, but it may not be suitable for everyone. Consult your physician before embarking on this diet, particularly if you have heart disease or high cholesterol, as well as make sure that annual visits for preventative care screenings for serious diseases like cardiovascular diseases occur on time.