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Addressing Common Concerns: Keto and Heart Health"

  Addressing Common Concerns: Keto and Heart Health" Over the past years, ketogenic diet has become one of the most popular diets due to its ability in facilitating calorie restriction and improving metabolic health. Nevertheless, similar to any dietary fad it has had its detractors especially when considering the effect on cardiovascular health. This article seeks to explore the five oft-cited issues in relation to cardiovascular health and keto diet backed by scientific evidences. Understanding the Keto Diet However, before proceeding to discuss the concerns that have been raised on this diet let’s briefly summarize what is a ketogenic diet. The ketogenic diet is a low-carb, high fat eating regimen which enables the body to attain ketosis. In this condition, the body metabolites fats into ketones and uses these as an energy source in place of glucose derived from carbohydrates. 1. Cholesterol levels and the keto diet. Concern: However, it is often argued that the keto diet being...
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Keto food shop

 


 Keto food shop





A list to guide you on your keto food shopping trip:



1. Healthy Fats:


Avocado oil

Olive oil

Coconut oil

Butter (preferably grass-fed)

Ghee



2. Quality Proteins:


Fatty fish (salmon, mackerel)

Poultry (chicken, turkey)

Red meat (beef, lamb)

Eggs

Bacon (watch for added sugars)



3. Low-Carb Vegetables:


Leafy greens (spinach, kale, lettuce)

Broccoli

Cauliflower

Zucchini

Bell peppers



4. Cheese and Dairy:


Cheddar cheese

Mozzarella cheese

Cream cheese

Full-fat Greek yogurt (unsweetened)



5. Nuts and Seeds:


Almonds

Walnuts

Chia seeds

Flaxseeds

Pecans



6. Low-Carb Condiments:


Mustard

Mayonnaise (preferably without added sugars)

Hot sauce

Vinegar

7. Keto-Friendly Snacks:


Pork rinds

Cheese crisps

Jerky ( Low-carb options Check)

Dark chocolate with at least 70% cocoa.


8. Beverages:


Water (stay hydrated!)

Herbal teas (unsweetened)

Coffee (dark or with extra fats such as butter and coconut oil)



9. Keto Baking Essentials:


Almond flour

Coconut flour

Unsweetened cocoa powder

Erythritol or Stevia (as sweeteners)



10. Fresh Herbs and Spices: 

Basil

Rosemary

Thyme

Cumin

Turmeric



11. Proteins for Meal Prep:


Canned tuna or salmon

Canned chicken

Canned sardines (packed in oil)



12. Low-Carb Sauces:


Sugar-free tomato sauce

Soy sauce or tamari

Ranch dressing (look for low-carb ones).

Keep in mind to always check labels for hidden carbohydrates, and focus on unprocessed foods as much as possible when adopting the keto diet. Happy shopping.



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