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How to reduce cardiovascular risk while ketogenic?
How to reduce cardiovascular risk while ketogenic? How to reduce cardiovascular risk while maintaining ketosis.
If your LDL cholesterol is significantly increased in a ketogenic diet, it is completely understandable if you are at least a little worried. However, given the benefits you have already experienced, you may be reluctant to make any changes to your current diet; on the other hand, you may decide to try to lower your low-density lipoprotein while maintaining a ketogenic diet.
Here are some tips to help control cardiovascular risk, including the potential to reduce low-density lipoprotein. Keep in mind, however, that the effect varies from person to person, and your LDL may not change much.
Eat more fatty fish
Although the long-chain omega-3 fatty acids found in fish generally lower triglycerides better than low-density lipoprotein cholesterol, they have anti-inflammatory effects and may help prevent heart attacks (19).
Fish rich in omega-3 fatty acids include salmon, sardines, mackerel, herring, and anchovies.
Increase fiber intake
Fiber, especially soluble fiber, may be good for heart health. Studies have shown that it helps lower cholesterol levels, but it does not seem to interfere with the absorption of fat-soluble vitamins and other nutrients (20).
Soluble fibers that are good for ketogenesis include avocado, blackberry, broccoli, brussels sprouts and flaxseed.
Increase net carbohydrate intake
Dave Feldman recently demonstrated that increasing his net carbohydrate intake from 30 grams to 95 grams per day (from 4% of total calories to 13% of total calories) can significantly reduce his LDL cholesterol levels. Obviously, this level of carbohydrate intake will not produce ketones; however, it is still moderately low in carbohydrates. On the other hand, to some extent, this may increase your blood sugar and insulin levels.
A daily intake of about 50-60 grams of net carbohydrates (15-20 grams per meal) may be sufficient to help reduce low-density lipoprotein without compromising blood sugar and insulin stability.
Consume fat-soluble antioxidants
Getting enough antioxidants from your diet, such as vitamin E and phytochemicals lycopene and carotene, may help protect your low-density lipoprotein cholesterol from oxidation, thereby reducing the risk of coronary heart disease (21) .
Green leafy vegetables, almonds, sunflower seeds, hazelnuts, tomatoes, avocados and red peppers are all good sources that meet the ketogenic standards.
Do CAC or CIMT inspection
A coronary artery calcium (CAC) scan or CIMT test can provide information about actual heart disease that laboratory tests cannot provide. Some people with extremely high levels of LDL cholesterol have calcium scores that show no plaque buildup in the arteries and normal intima-media thickness, while others show mild to moderate atherosclerosis even if the LDL cholesterol is within the normal range .
A CAC score of zero is usually associated with a very low risk of heart attack or other adverse cardiac events within 10 years (22).
However, some experts such as Dr. Dayspring believe that CAC scores are only meaningful for middle-aged and elderly people. On the other hand, CIMT assessment can identify early symptoms of heart disease in young and middle-aged people, including those with a CAC score of zero (23).
(source:internet, reference only)