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Is The Keto Diet Bad For Your Heart?

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Dafey

 

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Is the Keto Diet Bad For Your Heart? Here's What Cardiologists Say on the Matter

The keto diet has exploded in popularity over the last few years as a means to slim down quickly without giving up bacon, cheese, or red meat. But the diet, which is high-fat, moderate-protein, and low-carb, is controversial, especially among the medical and dietitian community.

With so much fat OK on the diet, including saturated (hello, coconut oil!) and unsaturated fats, it sounds like a cardiologist's nightmare. After all, aren't we supposed to avoid saturated fats to prevent heart disease? We spoke with a few doctors themselves to find out whether the keto diet is actually unhealthy for your heart.

What's the Deal With Saturated Fat?

On the keto diet, all fat is allowed, including full-fat dairy, red meat, and other animal products - all sources of saturated fat. However, saturated fat has long been lauded as a heart-harming macronutrient; the American Heart Association recommends no more than 13 grams of saturated fat per day. In fact, Nieca Goldberg, MD, medical director of the Joan H. Tisch Center For Women's Health at NYU Langone Medical Center, said saturated fats can increase bad cholesterol.

Cardiologist Jennifer H. Haythe, MD, echoed this statement. "We do know is that eating foods like butter, bacon, and red meat is generally not recommended for good heart health," she said. However, eating foods that are high in cholesterol don't necessarily affect your blood cholesterol; she explained that your genetics probably play a bigger role in how your cholesterol is made and broken down.

Both doctors said only 10 percent of your daily calories should come from saturated fat.

Can You Do a Heart-Healthy Version of Keto?

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 (around 70 percent of your diet), 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 [your] 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.

The Final Verdict

So is the keto diet bad for your heart? It's not 100 percent clear.

"There haven't been enough studies of the ketogenic diet in humans to know if it is safe or harmful on the heart," Dr. Haythe said. "In general, diets that require extreme restrictions of one or more food groups are hard to stick to and do not result in lasting weight loss." Instead, she recommends the Mediterranean diet and DASH diet for heart health.

But Dr. Petre said that when done under medical supervision, the keto diet can be good for your heart, especially as you start to lose weight. And while the connection between fat and heart health is still being debated, she said that sugar is way more harmful for your heart than fat or protein.

"Overall, there are seven major risk factors for heart disease: sedentary lifestyle, high cholesterol, high glucose, obesity, diet, smoking, and high blood pressure," Dr. Petre said. "Losing weight with a ketogenic diet can improve at least five of them and reduce one's risk of a heart attack by at least 50 percent - I'm sold!"

https://www.msn.com/en-ph/health/wellness/is-the-keto-diet-bad-for-your-heart-heres-what-cardiologists-say-on-the-matter/ar-BBMHH9J?ocid=spartandhp

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royman

These 'findings' on health issues, whether diet or smoking are just opinions from 'experts'.

I know people who died from smoking at ages between 30 and 50 but know smokers still alive at 70 yrs old plus.

The good old bacon and egg breakfast is supposed to be bad...but many people are still alive whilst using it as their morning meal...not to mention the fried sausages thrown in now and again.

Sadly, kids can get cancer at 2 yrs old without having a smoke or eating high fat foods.

At the end of the day it's down to an individuals body ...not every one is the same....c'est la vie

 

 

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Jack Rat
2 hours ago, royman said:

These 'findings' on health issues, whether diet or smoking are just opinions from 'experts'.

I know people who died from smoking at ages between 30 and 50 but know smokers still alive at 70 yrs old plus.

The good old bacon and egg breakfast is supposed to be bad...but many people are still alive whilst using it as their morning meal...not to mention the fried sausages thrown in now and again.

Sadly, kids can get cancer at 2 yrs old without having a smoke or eating high fat foods.

At the end of the day it's down to an individuals body ...not every one is the same....c'est la vie

 

 

Oh yes, if you have inherited the right genes, you can eat and do almost anything you wish and still live to a ripe old age...

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Dafey
2 hours ago, Dafey said:

"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 [your] daily caloric intake with the rest of the fats originating from healthy fat sources including fish, avocado, nuts, olive oil, etc."

 

2 hours ago, Dafey said:

Dr. Petre said that when done under medical supervision, the keto diet can be good for your heart

So what I took away from this was that if you limit your saturated fat that this can work very well. I've been using this method for over 20 years and have been able to maintain a healthy weight. When I originally started the diet it was extreme...nothing but protein for about a month and then gradually introduced some healthy carbs. I lost over 30 pounds and my overall health improved as well as my life style. Weighing less I was able to exercise more and more which magnified the diet. An added side benefit...my cholesterol dropped as my weight did.

Today I'm on more of a maintenance diet and actually can cheat without destroying all that hard work.

@TequilaSunset is also on a similar plan and I believe experiencing good results.

The biggest thing I've found is to stay away from sugar and foods that turn to sugar rapidly. But the best part is...I love meat!  

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royman
16 minutes ago, Jack Rat said:

Oh yes, if you have inherited the right genes, you can eat and do almost anything you wish and still live to a ripe old age...

Exactly...

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Salty Dog

 

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Dafey
3 hours ago, Jack Rat said:

Oh yes, if you have inherited the right genes, you can eat and do almost anything you wish and still live to a ripe old age...

I inherited a good pair of jeans from my dad but they don't fit since the diet!

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Jack Rat
30 minutes ago, Dafey said:

I inherited a good pair of jeans from my dad but they don't fit since the diet!

My jeans are still good, but I've had to take my belt in a notch or two since my diet!

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TequilaSunset
14 hours ago, Dafey said:

 

So what I took away from this was that if you limit your saturated fat that this can work very well. I've been using this method for over 20 years and have been able to maintain a healthy weight. When I originally started the diet it was extreme...nothing but protein for about a month and then gradually introduced some healthy carbs. I lost over 30 pounds and my overall health improved as well as my life style. Weighing less I was able to exercise more and more which magnified the diet. An added side benefit...my cholesterol dropped as my weight did.

Today I'm on more of a maintenance diet and actually can cheat without destroying all that hard work.

@TequilaSunset is also on a similar plan and I believe experiencing good results.

The biggest thing I've found is to stay away from sugar and foods that turn to sugar rapidly. But the best part is...I love meat!  

Little update on MY KETO since @Dafey dragged my name into this :) , One size does not fit all!

I have found doing it the way they say to do it, and what works for me are a bit different. It took me forever to actually get into Keto, simply because I didn't truly understand some of the Macros (Nutrients) My body has always retained fluids, bugs the crap out of me. On Keto I would go 5 days and not lose an ounce! I was lifting, doing light cardio, hitting my Macros with an avg of 18-22 carbs a day, and net crabs would be less. I would go 3-4 days before any weight loss, The past 8 days the frustration continued, going 5 days and losing .02 lbs! My upper gut was still so bloated, I was so pissed off! At 4 days of the frustration I dropped sodium to about 1800mg, and added MCT oil along with a morning coffee that had MCT, Salt and Butter (Keurig pods RapidFire brand coffee) BOOM! Got the squirts for a couple of days, I am fine now... and in 4 days I have lost 5.2 lbs. I feel great, gut is much better, yeah it's a water movement, but there is genuine fat loss in there. It has been happening, I could see some changes, it's just the scales is a MF'ER! and not showing me anything, and the body just held on. I am very hydrated drinking an avg 3/4  gallon or more of water daily.

If you want to try this, don't get discouraged, and don't be afraid to tinker, and don't fret if it seems like it's taking too long. I need to mention I have been checking my blood 3x daily with a Keto Mojo meter. Logging the times and routines, taking readings upon waking up and seeing how my last meal at 6pm is affecting me. I need to add that I also tightened up my Intermittent Fasting and I am averaging 18hrs, it's really helping, and I am not going hungry. 

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lamoe
7 minutes ago, TequilaSunset said:

Little update on MY KETO since @Dafey dragged my name into this :) , One size does not fit all!

I have found doing it the way they say to do it, and what works for me are a bit different. It took me forever to actually get into Keto, simply because I didn't truly understand some of the Macros (Nutrients) My body has always retained fluids, bugs the crap out of me. On Keto I would go 5 days and not lose an ounce! I was lifting, doing light cardio, hitting my Macros with an avg of 18-22 carbs a day, and net crabs would be less. I would go 3-4 days before any weight loss, The past 8 days the frustration continued, going 5 days and losing .02 lbs! My upper gut was still so bloated, I was so pissed off! At 4 days of the frustration I dropped sodium to about 1800mg, and added MCT oil along with a morning coffee that had MCT, Salt and Butter (Keurig pods RapidFire brand coffee) BOOM! Got the squirts for a couple of days, I am fine now... and in 4 days I have lost 5.2 lbs. I feel great, gut is much better, yeah it's a water movement, but there is genuine fat loss in there. It has been happening, I could see some changes, it's just the scales is a MF'ER! and not showing me anything, and the body just held on. I am very hydrated drinking an avg 3/4  gallon or more of water daily.

If you want to try this, don't get discouraged, and don't be afraid to tinker, and don't fret if it seems like it's taking too long. I need to mention I have been checking my blood 3x daily with a Keto Mojo meter. Logging the times and routines, taking readings upon waking up and seeing how my last meal at 6pm is affecting me. I need to add that I also tightened up my Intermittent Fasting and I am averaging 18hrs, it's really helping, and I am not going hungry. 

It's a fact of life that most changes to your body take time

Dieting, exercise, etc.

Good change  takes more than bad (which can be instantaneous - except getting which takes the most)

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Dafey
46 minutes ago, TequilaSunset said:

One size does not fit all!

great point! As you age you learn to listen to your body. I like that you are 'tinkering' with the plan.

Another piece of the puzzle is blood type. There is a good read for those interested...Eat Right for Your Type. It goes into how the different blood types metabolize different foods.

40 minutes ago, lamoe said:

I would go 3-4 days before any weight loss

Weight loss for you and I were key to getting started. But for those of us that are working out, especially muscle building, we need to remember that muscle weighs more than fat so weight alone is not the answer for a healthy lifestyle. Body fat is! And for the record, I'm not trying to build muscle at this stage in my life but to maintain what I have.

 

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lamoe
  38 minutes ago, lamoe said:

I would go 3-4 days before any weight loss

 

Quote not working right?

You can get to  the point where losing weight is too easy - gaining it takes time

Wasn't hungry for a few days - almost lost 4 Kg - not bragging  - was considering going to doc for a check up

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liquido

Read nothing but good on Bullet Proof coffee...8 ounce cup of black coffee,1 tablespoon Butter(i prefer the Anchor brand from New Zealand grass fed) and 1 tablespoon MCT oil or coconut oil...It really taste good..give it a try..So much better for you than using powdered creamers with all that artery clogging Hydrogenated oil(google it)... 

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