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How to Do Keto with High Cholesterol: Tips and Tricks
The ketogenic diet, or keto diet for short, is one of the trendiest diets around. It has become popular for its ability to help people with weight loss, blood sugar control, and lowering inflammation. However, for those who struggle with high cholesterol, this diet might seem counterproductive or even harmful to their health. But, with a few adjustments and careful attention, it is possible to do keto with high cholesterol without risking your heart health.
In this blog post, we’ll discuss three ways to safely do keto while managing high cholesterol levels.
Method 1: Choose the Right Fats
To do keto the right way while keeping cholesterol in check, it’s crucial to choose the right type of fats. The goal is to incorporate more healthy fats and avoid trans fats and other forms of unhealthy saturated fats. A well-formulated keto diet should consist of at least 70% healthy fats, 20% protein, and 10% carbohydrates.
Healthy fats to focus on include monounsaturated and polyunsaturated fats that help to lower high cholesterol levels. Sources of these good fats include:
– Olives and olive oil
– Nuts like almonds and pecans
– Fatty fish like salmon and tuna
– Grass-fed meats
– Coconut oil
Trans fats and other unhealthy saturated fats should be avoided at all costs. Processed and packaged foods often harbor these types of fats, so it’s essential to read food labels to determine their level of unhealthy fats.
Method 2: Incorporate Plenty of High-Fiber Foods
While fiber is not a typical feature of a keto diet, it is necessary when one tries to control high cholesterol. Soluble fiber helps flush out excess cholesterol from the body, which can lead to a reduction of LDL cholesterol (the bad one) levels. Foods that are rich in soluble fiber include:
– Chia seeds
– Psyllium husk
– Legumes, such as peas and lentils
– Berries, such as blackberries and raspberries
– Vegetables, such as broccoli and Brussels sprouts
Incorporating these high-fiber foods keeps you feeling full for longer and may also help with weight loss.
Method 3: Consider Supplements
With high cholesterol, incorporating supplements into your diet may also be helpful. Some supplements can help reduce cholesterol levels while doing keto. Some of the best supplements include:
– Omega-3 Fatty Acids: Omega-3 Fatty Acids found in fish and supplements can lower triglycerides and reduce the risk of heart disease.
– Coenzyme Q10: This supplement can help lower LDL cholesterol levels and improve the antioxidant properties of LDL particles.
– Plant Sterols and Stanols: These supplements have been shown to block the absorption of LDL cholesterol in the body. They can be found in foods such as fortified margarine.
– Niacin: Niacin (vitamin B3) has been shown to reduce levels of LDL cholesterol while also increasing HDL (good) cholesterol levels.
In conclusion, it is entirely possible to do keto with high cholesterol safely. By choosing healthy fats, including high-fiber foods, and incorporating relevant supplements into your diet, you can achieve the full benefits of keto without negatively impacting your cholesterol levels. It is essential to consult your doctor before starting a keto diet or making any significant modifications to your current dietary routine, especially if you have high cholesterol levels.
By taking these precautionary measures, you can enjoy the vast health benefits of keto without worrying about the effects it might have on your already elevated cholesterol levels. Remember, a well-balanced diet, regular exercise, and sufficient sleep, along with keto, can help you achieve the best possible health outcome.