How Keto Might Improve Heart Health
You just learned about the heart healthiness of various fats. The practical takeaway? Get most of your fat calories from monounsaturated and saturated fats, while consuming limited portions of omega-3 and omega-6 polyunsaturated fats in roughly equal proportions.
Putting fats aside for now, how might a well-formulated keto diet help reduce heart disease risk?
One way is by helping folks lose weight. Obese people are at higher risk for CVD, and any intervention that stimulates weight loss in this population is desirable. When fat mass decreases, other heart disease risk factors like blood pressure, LDL particles, and blood sugar tend to improve too. Lets look at a published example.
In a 2004 study published in Experimental & Clinical Cardiology, researchers put 83 obese people with high blood glucose and high LDL on 24-week ketogenic diet. By the end of the study, the participants had lost weight and had lower blood sugar, LDL cholesterol, and triglyceridesall improvements in heart disease risk.
Keto for obesity is closely linked to keto for type 2 diabetes. Type 2 diabetics have a constellation of heart disease risk factorshigh blood sugar, high insulin, obesity, high blood pressure, etc.and a keto diet has improved all of them in clinical trials.
A keto diet can lower inflammation by several mechanisms:
- By suppressing the NLRP3 inflammasome
Still, every risk factor doesnt always improve on a keto diet. One in particular sometimes goes in the wrong direction.
How Come The Keto Diet Is So Full Of Fatty Foods
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Why Is Smoking Bad For Your Heart
You probably know that smoking cigaret causes breathing problems and lung cancer But did you know it also makes you more likely to have a heart attack? Every cigarette you smoke makes you more likely to get heart disease Roughly 2 out of 5 deaths from heart diseases directly related to smoking. People who smoke are two to four times more likely to get heart disease. The risk is even greater for women who smoke and also take birth control pills. Cigarette smoke is also bad for the people around you. secondhand smoker can cause heart disease and lung cancer in people who don’t smoke. Also smoking is the most important preventable cause of premature death in the United States. It accounts for more than 440,000 of the more than 2.4 million annual deaths. Cigarette smokers have a higher risk of developing several chronic disorders. These include fatty buildups in arteries specially they build up in heart arteries and causing heart attack. several types of cancer and chronic obstructive pulmonary disease . Atherosclerosis is a chief contributor to the high number of deaths from smoking. Many studies detail the evidence that cigarette smoking is a major cause of coronary heart disease, which leads to heart attack.Continue reading > >
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Is Keto Good For Heart Health
As with most nutritional quandaries, this quandary doesnt lend itself to a yes or no answer. The answer depends on many factors.
It depends what types of fat you eat on keto. It depends on your weight and metabolism going in. And it depends how keto affects your LDL particles.
Check your blood work regularly. If your CVD risk factors are improving, its a fairly safe bet that keto is helping your heart.
An even safer bet? The olive oil from your dinner salad isnt clogging your arteries.
Whether Your Diet Is Low
Klodas also doesn’t buy into the idea that going low-carb, while shunning the fruits, vegetables, beans, and grains that we know are linked to positive health outcomes, is a good idea.
“If you look at populations that eat a keto-type diet, the Inuit, for example, very few fruits and vegetables, right? Their average life span is 10 years shorter,” Klodas said. “None of these Blue Zones where people live long, well … none of them follow a keto diet.”
Klodas said the secret to better health lay in cooking more for yourself and incorporating more produce, like fruits, vegetables, and beans, into what you eat. These can be high-carb but also promote overall health.
Instead of overhauling people’s diets, which is difficult to sustain in the long term, Klodas has asked many of her patients to shift their eating routines through small, incremental changes. She started a line of packaged “Step One Foods” six years ago, which all include lots of fiber, alpha-linolenic acid, and plant sterols to help lower cholesterol.
The idea is that patients might make two simple “swaps” to their diet a day, switching out an afternoon candy bar or a breakfast pastry with something from her line like a serving of oatmeal or a smoothie.
She sees her program as one small way to start people down a path to choosing more healthful foods, lowering their overall cholesterol without the potential for some of the mind-altering side effects that statins can have.
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Are There Dangers To The Keto Diet
Yes, there are common mistakes people make on the ketogenic diet as well as downsides you should be aware of.
Since you will be consuming a considerable portion of calories from fat, you need to be weary of the kinds of fats youre consuming daily.
Fats you should stay away from are saturated fats which can elevate your LDL cholesterol.
If you consume a lot of saturated fat, you can put yourself at risk for coronary disease and even a heart attack.
The healthier fats to consume are monounsaturated and polyunsaturated fat.
Monounsaturated fat can be found in avocados, nuts, and olive oil. Its been shown to lower LDL cholesterol while also keeping your HDL or good cholesterol levels high.
Polyunsaturated fat is mainly found in vegetable oils, and there are two types, omega-3, and omega-6 fatty acids.
You can find Omega-3 fatty acids in fatty fish like salmon, sardines, and oysters, while Omega-6 fatty acids are found in soybean, corn, and safflower oil.
Its possible that you will see a spike in LDL cholesterol and triglycerides when starting a ketogenic diet.
For most people, this levels out after a few months, and elevated LDL levels short-term do not cause concern for cardiovascular disease.
High cholesterol and triglycerides that maintain at high levels for more extended periods should be looked at by your doctor.
Ketoacidosis Vs Nutritional Ketosis
Ketoacidosis is an abnormal abundance of fat metabolism that results in an acidic level of ketone creation. This is triggered when insulin is not present or naturally produced, even at low levels, to regulate the production of ketones and high blood sugars.
Ketoacidosis will NOT occur with nutritional ketosis, unless an underlying absence of insulin stemming from condition such as type 1 diabetes or pancreatic issues.
Nutritional ketosis is naturally regulated and keep your blood ketone levels within a healthy and beneficial range without ever achieving an acidic level.
Even if you were to complete a full fasting period of 30 days, levels would likely not exceed 8-10mmol/L of blood ketones .
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Keto Is Bad For Your Heart
If you were wondering if Keto is bad for your heart, then the answer is Yes. There are many factors that can cause heart problems if you go on a Keto diet. Keto may be effective for weight loss by melting down thick layers of fat from your body, but it also hampers your metabolism on a cellular level, which can lead to heart disease. If you have a family background with heart problems, then doing a Keto diet can cause you more harm than good.
Moreover, high-fat food also results in a higher level of cholesterol. If you already have issues with cholesterol levels, then you must rethink your decision to go on a Keto diet.
What Are The Risks Of Keto Diet
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Is The Keto Diet A Good Choice If Youre Living With Heart Disease
If you have heart disease, you need to be working closely with your cardiologist to make the best heart-healthy lifestyle changes for you. In terms of your diet, your doctor may recommend the Mediterranean diet not keto.
One study published in April 2016 in the European Heart Journal looked at 15,482 patients with stable heart disease and asked them questions about their diets. After a four-year follow-up, those who more closely followed the Mediterranean diet had a lower risk of a heart attack or stroke compared with those on a Western diet . The researchers concluded that adding these healthier foods, which include sources of carbs banned on keto fruit, veggies, legumes, and whole grains rather than avoiding unhealthy foods was the most important factor in preventing another heart problem.
In an analysis for the American College of Cardiology in May 2016, which was geared toward an audience of cardiologists, Dariush Mozaffarian, MD, a cardiologist and professor of nutrition at Tufts University in Boston, advised doctors to wade through the trendy diets, including low-carb diets, noting that these have a minor or uncertain influence on health. He adds that the Mediterranean diet comes the closest to an evidence-based diet that hits the mark.
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Does Keto Work For Weight Loss
Dr. Hollywood says that she did notice weight loss while following the diet, but once she started to reincorporate carbs, she gained the weight back.
Id encourage those following a keto diet to consult his or her primary care doctor or nutritionist for a transition plan to sustain this weight loss and welcome back proteins and carbs, she recommends.
However, Dr. Hollywood warns that it is important to be mindful of these extreme diet programs, like an aggressive carb-conscious keto. The all or nothing phenomenon Ive found is not that practical and not that sustainableand individuals can develop unhealthy relationships with food, she says.
What To Know About Keto If You Want To Help Prevent Heart Disease
There is a lot of talk about the dangers of eating sugar when it comes to your heart. Indeed, eating a diet high in sugars can lead to insulin resistance, weight gain, and metabolic syndrome, which increases the risk of heart disease, says Suzanne Steinbaum, DO, a national spokesperson for the Go Red for Women campaign with the American Heart Association in New York City. It was in the 80s and 90s that some touted going low or no fat, she says, but then a funny thing happened: People gained weight eating more carbs and sugar. Today, with the popularity of keto, the pendulum has swung in the other extreme direction, into high fat and very low carb.
If theres anything to be learned there and this is what Dr. Steinbaum wants everyone to hear if theyre looking to reduce their risk of heart disease its this: I promise, there is a place that lies in between low fat and high fat. And thats a Mediterranean diet filled with good fats like omega-3s from fish and unsaturated fats from avocado and nuts but also fiber-rich whole grains, she says.
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Can You Do A Heart
Cardiologist Luiza Petre, MD, said it’s our overconsumption of sugar, not fat, that has led to an alarming increase of obesity and heart disease in Americans, especially after the low-fat diet craze of the 1980s and ’90s. Since the keto diet is so low in carbs, sugar is virtually off the table, which can be a good thing overall.
But while the keto diet is high in fat , not all fats are created equal. Dr. Petre explained that there are three types of fat: trans fat, saturated fat, and unsaturated fat. Trans fats are always bad and should be avoided at all costs, and unsaturated fats are considered the heart-healthy plant-based fats. As for saturated fat, which is found in animal products and some tropical oils, she also recommends only 10 percent of your diet come from saturated fats.
“Like with any diet, there is a right and wrong way of doing it,” Dr. Petre told POPSUGAR. “The key here is to limit the saturated fats at 10 percent of daily caloric intake with the rest of the fats originating from healthy fat sources including fish, avocado, nuts, olive oil, etc.”
That means you have to choose your proteins wisely red meats have more saturated fats than other protein sources such as white meat, fish, or seafood. Ideally, you should opt for organic, grass-fed meat whenever possible, she said, and added that eggs are also a good source of protein.
Kd And Insulin Resistance / Type 2 Diabetes
Obesity is often associated with the development of NAFLD, insulin resistance and type 2 diabetes. Notably, as already discussed, KD can lead to decreased weight gain in mice but with concomitant development of NAFLD and associated hepatic insulin resistance . In the latter study, mice fed a KD for 5 weeks developed whole body insulin resistance despite reduced basal plasma glucose and insulin levels. In this case, the use of indices of insulin sensitivity, such as the homeostatic model assessment for insulin resistance and quantitative insulin-sensitivity check index indices, would lead to the conclusion that insulin sensitivity is improved in KD fed mice . However, using the hyperinsulinemic-euglycemic clamp, glucose infusion rates were 47% lower in KD-fed mice than in chow-fed mice, demonstrating whole body insulin resistance in KD-fed mice . KD-fed mice also had an impaired insulin ability to suppress endogenous glucose production confirming insulin resistance at the level of the liver. In this case, KD induced severe hepatic insulin resistance in mice despite lower body weight gain, and this was attributed to an increased hepatic diacylglycerol content. Finally, insulin resistance was also attributed to a decreased insulin-stimulated whole body glucose disposal, which was notably due to decreased glucose uptake in brown adipose tissue and the heart .
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