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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Consult Your Doctor Before Starting A Keto Diet
Regardless of their health status, all patients should consult their doctor before going on the keto diet.
The reason: to rule out any existing concerns or ailments that could make the approach harmful to their heart or the rest of their body.
A small subset of people appears to experience increased cholesterol levels on a low-carb diet, so a family history of heart disease should be discussed.
Side Effects Of A Keto Diet:
Following a keto diet is extremely strict and you may find it difficult to maintain. Keto diet comes with some risks. The first-appearing side effects, also called keto flu, occur due to carbohydrate restriction, can last days to some week and include: feeling hungry, fatigue , irritability, low mood, constipation, headache, and brain fog.
- Ketone bodies are primarily excreted via your urine and hence you may have increased urination. This might cause increased electrolyte loss from your body and make you feel dehydrated.
- You may also have increased sugar-craving and confusion.
There are some detrimental side effects of a keto diet suggested by research studies. This primarily includes the risk for kidney stones and osteoporosis. There may also be increased blood level of uric acid a risk factor for gout.
You may be deprived of essential nutrients if you do not include all varieties of nutrients in your diet plan. You make sure to include adequate fibers, B vitamins, and minerals .
You need to highly understand that there is no one magic diet that is appropriate for everyone and you may need to consult your dietician for determining what works best for you.
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Is Keto Diet A Possible Way To Lower High Blood Pressure
Keto diet effectively helps lower high blood pressure in many ways. The low-carb diet reduces blood sugar levels as carbs tend to raise both blood sugar and insulin levels. The diet helps the body from sugar-burning to fat-burning, resulting in enhanced energy.
It also helps reduce the effects of metabolic syndrome, which include high blood pressure, high blood sugar levels, excess body fat around the waist, and abnormal cholesterol levels.
Increase Your Intake Of Beneficial Minerals
If youre concerned with having high blood pressure, you might also want to lend your focus on eating foods that are rich in macrominerals, such as potassium, magnesium, and calcium.
While most medical professionals will recommend only reducing your sodium intake to reduce blood pressure, getting your fill of these minerals can also help.
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What Is The Keto Diet
Special diets for type 2 diabetes often focus on weight loss, so it might seem crazy that a high-fat diet is an option. The ketogenic diet, high in fat and low in carbs, can potentially change the way your body stores and uses energy, easing diabetes symptoms.
With the keto diet, your body converts fat, instead of sugar, into energy. The diet was created in the 1920s as a treatment for epilepsy, but the effects of this eating pattern are also being studied for type 2 diabetes.
The ketogenic diet may improve blood glucose levels while also reducing the need for insulin. However, the diet does come with risks. Be sure to discuss it with your doctor before making drastic dietary changes.
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Foods To Eat On A Keto Diet To Improve Blood Pressure
Some of the best foods you can eat while on a keto diet for blood pressure are:
- avocados
- oily fish
- coconut products
Theyre high in potassium and magnesium which both have a direct impact on cardiovascular health.
A balanced consumption of fats will promote overall better cardiovascular function so make sure you get enough of these foods to reap the benefits of better blood pressure.
What Are The Dangers Of The Keto Diet
If you are on diabetic medication that causes low blood sugar, those meds may need to be adjusted within a few days, Condon said. There are heart-healthy sources of fat, however if that person is not educated on heart-healthy sources of fat, they may consume excessive amounts of saturated fats that can increase your risk of heart disease, Condon said.
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Can I Do Keto With High Blood Pressure
Yes, you can do keto with high blood pressure. Scientific studies have shown that low carb diet also lowers high blood pressure .
As the keto diet contains all low carb foods, you can do keto without any issue. However, foods with high saturated fat can increase blood pressure levels .
So, you should check the nutrient values of high fat keto diet. If the food contains high saturated fat, avoid it.
Watch Your Salt Intake
It is usually advised to increase salt intake on a keto diet because carbohydrate restriction promotes salt loss. However, when you struggle to get your blood pressure down on a ketogenic diet, may you eat too much salt.
At the same time, make sure that you get enough potassium from your diet. Being sodiums antagonist, potassium helps to bring blood pressure down .
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Is The Keto Diet Safe
The keto diet could cause low blood pressure, kidney stones, constipation, nutrient deficiencies and an increased risk of heart disease. Strict diets like keto could also cause social isolation or disordered eating. Keto is not safe for those with any conditions involving their pancreas, liver, thyroid or gallbladder.
Kleinman said someone new to the keto diet can also experience whats called the keto flu with symptoms like upset stomach, dizziness, decreased energy, and mood swings caused by your body adapting to ketosis.
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How Does Keto Reduce Blood Pressure
Keto is a diet plan that contains low carb and healthy organic foods. Moreover, ketogenic foods are high in nutrients like potassium, iron, zinc, magnesium, iron vitamins, antioxidants, etc.
All of these have benefits over high blood pressure and helps to reduce blood pressure.
According to studies foods that are low in carbs help to reduce blood pressure if consumed for the long term . Furthermore, the same study has also shown that low carb foods may aid in the reduction of obesity. Obesity is another cause of high blood pressure.
Moreover, low in carb keto vegetables are a great source of potassium. Also, you will get a lot of potassium from low carb keto nuts and seeds.
Ketogenic seafood like tuna and cod are full of potassium. Potassium deficiency is a major cause of high blood pressure, and by consuming potassium-rich keto foods you can get rid of high blood pressure.
Also, the majority of keto foods are not rich in sodium and its another added benefit of the keto diet over sodium-related high blood pressure.
How Does A Low Carb Diet Reduce Blood Pressure
One of the biggest contributors to high blood pressure is insulin resistance and high blood sugar. Some research shows that pathological changes in insulin and glucose metabolism can greatly affect the clinical and development course of hypertension.
Having chronically high blood sugar, triglycerides, and hyperinsulinemia are far more common in people with hypertension. One of the biggest contributors to all three of these conditions is high-carb intake, particularly refined sugars and grains.
Additionally, consuming too many sugary beverages like soda has also been shown to directly influence blood pressure, so be mindful of more than just carbs!
Cutting out these sweet drinks should be the first step in any hypertension treatment, and can also contribute to weight loss and lower blood sugar levels.
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What Is Blood Pressure And What Causes It To Be High
Blood pressure is the pressure of blood pushing against your cardiovascular system.
The cardiac cycle pumps blood into the blood vessels when your heart contracts .
High blood pressure, also known as hypertension, is a condition in which the force in your arteries during each beat of your heart is greater than normal.
Does Keto Diet Raise Blood Pressure Overview
Keto diet, or ketogenic diet, is a low carb, adequate-protein, high-fat diet. The main purpose is to force your body to burn fats and proteins for calories instead of carbohydrates which offers many health benefits. The Keto diet has been used to control epilepsy, diabetes, metabolic syndrome, and weight reduction. There are some studies suggesting this diet also helps lower blood pressure. When you restrict carbohydrates in your meal, your liver starts producing Ketone bodies from fat that serves as an alternative fuel source throughout the body. On a keto diet, all your fuel systems are shifted to burning fat all day long to produce ketone bodies, which in turn produce a ketosis state. This has many advantages besides some disadvantages.
There is no one diet for everyone. Rather, the best plan differs from person to person basis. In general, the carbohydrate is restricted to less than 50 grams a day and about 70-80% of total calories from fats. A typical 2000 calorie keto diet may contain 165 gm fat, 75 gm protein, and 40 gm carbohydrate.
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Putting It All Together
Research shows that blood pressure is a crucial indicator of your risk of developing cardiovascular diseases and overall health. If you have hypertension, which is a BP above 140/90 mm Hg, it is important to create a plan with your doctor to treat it.
Additionally, research shows that maintaining BP at or below 120/80 mm Hg is ideal for optimal health.
Diet is an effective tool in managing hypertension. Evidence shows that cutting carbohydrates may be an effective tool in managing hypertension and prehypertension. More specifically:
- A high-quality intervention study shows that a low-carb diet is more effective than higher-carbohydrate alternatives in decreasing BP
- Low-carbohydrate diets may be better than weight-loss medication coupled with a low-fat diet in managing BP
- A ketogenic Mediterranean diet high in healthy fats, fish, and vegetables may be particularly in fighting BP
- Low-fat, high-carbohydrate diet can increase your chances of developing hypertension
If you are interested in reducing carbohydrates in your diet to fight hypertension or maintain a healthy BP, consult with your dietitian or doctor to see if its a safe plan for you. If so, feel free to check our website for great keto recipes!
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