A keto diet involves eating foods low in carbs and high in fats to encourage your body to use fat for energy instead of glucose, and research shows it could even lower blood sugar levels, especially among those living with diabetes. 2021 research supports this claim.
Heart failure patients may find the keto diet to be detrimental as it raises their triglyceride and LDL cholesterol levels due to b-hydroxybutyrate, one of the key ketone compounds which inhibits activation of NLRP3 inflammasome.
1. Hard-Boiled Eggs
Hard-boiled eggs are one of the top choices for a keto diet that’s good for heart health, offering plenty of protein as well as both saturated and unsaturated fats. Furthermore, eggs also provide many essential vitamins such as D, Choline, Zinc Calcium Iron.
Although eggs contain cholesterol, they do not typically have a negative impact on blood cholesterol in most people. This is likely due to their consumption being cooked at lower temperatures without being exposed to extreme heat which could cause its yolk cholesterol to oxidize and form damaging compounds within our bodies. Furthermore, egg yolks contain essential components like choline for memory and mood regulation and selenium as an antioxidant fighting free radical damage; additionally eggs also provide essential ingredients like lutein and zeaxanthin that support eye health.
Hard-boiled eggs are an easy and satisfying food choice that’s simple to prepare, offering multiple ways to enjoy them. From making deviled eggs with high-fat fillings to adding them to salads with olive oil drizzle and avocado for a satisfying meal – hard-boiled eggs provide ample healthy fats in every bite! For additional keto-friendly goodness add condiments such as mayonnaise or mustard for more ketogenic options!
2. Chaffle Sandwich
The keto diet can be an excellent way to quickly boost metabolism and shed excess weight without feeling hungry, yet replacing traditional bread with low-carb ingredients can be challenging. Chaffle sandwiches provide a delicious yet fulfilling alternative that are simple to prepare – ideal as meal prep choices!
Keto chaffles can be created with just two ingredients: eggs and cheese. The egg acts as a binding agent while also providing high-quality protein, while cheese adds flavor and creates more of a bread-like texture. Mozzarella cheese is commonly chosen, though you should experiment to find your ideal combination.
While most chaffle recipes are designed for breakfast use, they’re equally delicious as an afternoon meal option! Pair chaffles with meats, veggies and salad for a satisfying lunch; or pair with soup for something truly delectable!
To make a chaffle sandwich, heat a waffle iron until it’s hot before using a nonstick spray or coconut oil to grease it with. Next, spoon your batter onto the iron and allow it to cook for four minutes – let the chaffle cool off for several minutes before making your sandwich!
3. Grass-Fed Butter
Grass-fed butter and ghee are becoming more and more popular due to their abundance of vitamins, antioxidants, healthy fats, appetite-suppressing properties and appetite-regulating abilities. Their fatty acids also support the growth of beneficial bacteria in your gut which help with digestion, absorption of nutrients and immune function – providing many health benefits!
Butter comes in various hues ranging from stark white to almost yellow, depending on what diet cows were fed; grass-fed butter means they consumed mostly grass rather than grains for sustenance. Butter provides valuable beta-carotene from vegetables the cows consumed while its conjugated linoleic acid can reduce inflammation and facilitate fat loss.
Conventionally-raised dairy cows often receive grain as it is cheaper than grass for feeding purposes, yet this diet is not optimal for their wellbeing, leading to health issues like acidosis and liver abscesses. Farmers who raise their cows on pasture instead of grain-based feed create the highest-quality grass-fed butter brands available on the market today.
4. Cinnamon Bombs
Imagine yourself sinking your teeth into an irresistibly soft cinnamon bun-flavored base topped with decadent cream cheese frosting–all guilt free. Keto Maple Cinnamon Fat Bombs recipes provide an easy solution for making these delectable fall-friendly treats!
These delicious energy bites not only satisfy your sweet tooth and maintain ketosis, but they’re packed full of quality fats that help satiate cravings between meals – especially when made using Bulletproof-approved ingredients like erythritol and butter!
Cinnamon adds more than flavor to these fat bombs – it is an antioxidant with benefits for blood sugar, cholesterol and heart health. Ceylon cinnamon is particularly recommended for this purpose due to its anti-inflammatory properties which help prevent build-up of harmful oxidized fats.
Add an extra indulgent touch by topping these fat bombs with sugar-free chocolate drizzled with stevia for maximum enjoyment before freezing them! Just be sure to use a brand without sorbitol, which may increase blood sugar and slow weight loss. Or make them dairy-free by substituting butter with coconut oil and using dairy-free cream cheese alternatives in the frosting.
5. Garlic Spinach
Spinach is one of the most beloved leafy greens, beloved by Popeye himself! Packed full of iron, vitamins A and C, and minerals such as potassium and magnesium – plus its abundance of folic acid helps lower homocysteine levels – an indicator for heart disease risk factors.
This easy vegetable side dish can easily fit into any meal – salad or otherwise! Simply take 10 minutes to put together, and it is an effective way to incorporate more veggies into your diet!
If you follow a keto diet, be mindful when adding Longevity spinach to your meals as it does contain some net carbohydrates (calculated by subtracting fiber from total carbs). We suggest pairing Longevity spinach with other low-carb greens like kale or Swiss chard for optimal results.
These alternatives may contain higher levels of oxalates than traditional dairy, which could potentially lead to kidney stones for certain people; however, they remain an excellent choice for most individuals and provide numerous other essential nutrients.
6. Avocados
Avocados make an ideal keto food because they’re loaded with heart-healthy fats while only providing one net carb per serving. Plus, avocados provide essential vitamins like C, E, K and folate; plus potassium helps lower blood pressure by helping the body reduce sodium levels in its systems – plus their rich source of antioxidants like lutein and zeaxanthin provides even further benefits!
Avocados are an excellent source of monounsaturated fats, which have been found to reduce LDL (bad) cholesterol levels while increasing HDL (good) levels. Furthermore, avocados provide soluble fiber which aids digestion and can prevent constipation; additionally they are an important source of magnesium that contributes to heart health and bone strength.
Try adding avocado to your breakfast, lunch, and dinner meals for an extra heart-healthy boost! Avocado makes a tasty salad topping or can even be used to make guacamole or wrap half an avocado around a poached egg – drizzle it with olive oil for even more heart-healthy monounsaturated fats! Use it instead of butter as an afternoon snack; alternatively it makes for a delicious alternative to high-carb snacks like chips and crackers!
7. Steak with Capers
Add steak to your diet for protein, fat and an excellent source of iron (roughly 2 grams per 100-gram serving). Though keto diet is high in saturated fats, this recipe features heart-healthy monounsaturated fats which may help lower cholesterol levels in blood.
Steak is an excellent source of conjugated linoleic acid (CLA), which studies have shown to effectively combat obesity, build muscle, and support overall health. Our bodies do not produce CLA naturally so supplementing with it for healthy weight loss and lean muscle maintenance is vitally important for optimal wellness.
Capers boast a notable nutritional profile that features antibacterial, antifungal and antiviral properties. Additionally, they’re an excellent source of anthocyanins–phytochemical compounds shown to reduce inflammation and improve cardiovascular health–along with being rich sources of soluble fiber, potassium and vitamin B6.
Capers are an ideal food choice for keto dieters due to their low net carb count. Be sure to rinse your capers prior to consumption so as to minimize sodium intake – too much sodium intake increases risk for high blood pressure, an important contributor of cardiovascular disease.