Lower Cholesterol Naturally Even If You are On the Keto Diet
The healthiest of diets keep total body inflammation down, and for that you may need some blood work monitoring. There is always an argument for and against high protein diets. Generally they are regarded as anti-inflammatory but also potentially a negative impact on blood cholesterol. High cholesterol may counteract the anti-inflammatory nature of the diet, so it does get complicated.
For the lowest fat diets keep saturated fats in your diet to under 7% of total calories, unless you are on Keto diet which will be much higher in fat content, in some cases about 50-750% of total calories as fats in your diet, in which case you are likely to have greater swings in your cholesterol.
Generally, long term heart health, regardless of your cholesterol numbers, will mean
USDA dietary guidelines recommend about 20-25% fat in your diet.
The National Lipid Association has reviewed all the low carb diets if you want more detailed information.
Keto dieters need to keep about 4 grams of fat to every combined 1 gram of carb and protein for the American Epilepsy Society. This means fats are converted to ketones for daily fuel.
You want to eat the so called ‘clean’ keto diet, meaning get in the healthiest fats you can. Dirty keto eaters eat bacon and drink pop. In the long run this won’t be health.
Know all your lipid numbers and watch good cholesterol (HDL), bad cholesterol (LDL) and your triglycerides as well. Keto diets can be very beneficial for HDL.
Watch your kidney function, sodium, and potassium blood levels also.
Keep cholesterol intake of under 200 mg per day for normal diets.
For ketosis adults must stay below 20-50 grams of total carbs per day. For instance bread slice is about 25, milk is 12, and an apple is 25. On keto you’d be done with your carbs after that.
Increase soluble fiber to 10 to 25 g per day
Even diabetics can help themselves with low carb diets, but sometimes their cholesterol creeps up, in which case you have to avoid saturated fats and eat more polyunsaturated fats and monounsaturated fats.
