Can the term “diet” make you immediately think about a perfect approach to maintain the cholesterol level? If it did, you are probably landed in the right place to consume the accurate details on a diet, its impact on a cholesterol level, and the most popular diets known as Keto Diet and Paleo diet. Today we will overview the keto diet for high cholesterol and keto diet bad for you as well as keto diet vs paleo.

keto diet bad for you
Photo : Keto diet ; shutterstock

What is Diet? 

Diet, at the fundamental level, the regularly consuming food and drink of an individual, or it may mean monitoring food consumption to maintain the cholesterol level for a healthy lifestyle.

What does cholesterol mean? 

To work your body accurately, it needs some cholesterol. However, suppose you allow high cholesterol in your blood. In that case, it will cling to the walls of your arteries and narrow or perhaps even block them. High cholesterol can put you at significant risk for heart diseases and coronary artery disease.

keto diet for high cholesterol
food good for heart; credit shutterstock

With proteins called lipoproteins, cholesterol passes through the blood. The “bad” cholesterol is often referred to as one form, LDL (Low-Density Lipoprotein). A high level of LDL results in a cholesterol buildup in your arteries. Another type, HDL (High-Density Lipoprotein), is often referred to as’ healthy’ cholesterol. It transports cholesterol back to your liver from other parts of your body. Then the cholesterol is excreted from the body by the liver.

Important of cholesterol in our body

Since the body needs it to build the foundation of cell membranes, we require a small amount of blood cholesterol. Hormones such as estrogen, testosterone, and adrenal hormones are formed. Cholesterol is essential for your body to generate vitamin D, helping your metabolism work effectively.

Then, should I worry about high cholesterol? Unquestionably, yes! High cholesterol in the body indicates that developing cardiovascular diseases, increasing the risk of heart failure. If you have high cholesterol in your body, within the arteries’ walls, which carry blood to your heart, cholesterol can build up to create a blockage.

Causes of high cholesterol

Bad diet. Eating saturated fat, contained in animal products, and trans fats, contained in certain commercially baked cookies and crackers and microwave popcorn, will increase your cholesterol level.

So can I lower cholesterol with diet? 

To answer it, apparently yes! Diet is the perhaps best passageway to lower the cholesterol level or maintain just the right amount required by your body. Not only that drinking basil tea can lower cholesterol too.

Then, which diet to follow?

There are various kinds of diets you may come across, and perhaps it can make you question which diet to follow to lower the high cholesterol level. The Keto diet can be an ideal choice to escape from such a dilemma.

What is Keto Diet? 

The extremely low-carb diet is the keto diet. It’s so low in carbohydrates that the body needs to turn to use fat for particular food. Let’s assume you’re transitioning to a keto diet from the regular diet. What occurs within your body is that your body’s deficient carb intake is addressed in two ways: first, it enters a state called ketosis, which converts the energy supply of the body to primary fat. This suggests that it breaks down fats into ketones, thus ketosis, and then uses them for energy.

keto diet vs paleo
Keto diet food pyramid.

When the body is out of sugar, even the brain will become fueled by fat; fat is transformed into energy molecules in the liver called ketones that power the brain, and the diet that results in this is called ketogenic.

An individual on a keto diet should generally consume:

70–80% fat

20–25% protein

5–10% carbohydrates

Is the keto diet be good for high cholesterol? Can keto lower cholesterol?

Yes, studies indicate it does. In terms of how they respond to a low-carb, high-fat diet, each person is somewhat different, but broadly speaking, there is proof that this form of eating plan is healthy and successful in supporting cardiovascular health.

Cholesterol levels may be adversely affected by several causes, such as biology, inactivity, diabetes, tension, and hypothyroidism. The largest contributor is an unhealthy diet that contains plenty of refined foods and is low in nutrients. The “normal American diet” is exceptionally inflammatory, which increases LDL (bad cholesterol) and decreases HDL (good cholesterol), whereas the reverse result appears to be a “clean keto diet.”

This research highlights a ketogenic diet’s positive impact in obese participants with a high degree of total cholesterol following long-term administration. Moreover, this research indicates that obese people with an elevated overall cholesterol level and others with normal-cholesterolemia, low carbohydrate diets are healthy to use for a more extended period.

People who have a raised risk of developing heart disease will need to reduce their cholesterol and saturated fat consumption, so it is best for anyone else to concentrate on limiting their ultra-processed, canned fast food intake.

Foods to Eat on a Ketogenic Diet

High cholesterol levels, especially “bad” LDL, are linked to increased heart disease risk. “Also correlated with elevated risk are low” healthy “HDL cholesterol and high triglycerides. Your food and other risk factors have a substantial impact on your cholesterol.

Here are foods that may decrease cholesterol and boost other heart disease risk factors.

Meat: Red meat, beef, pork, sausage, poultry, turkey, and bacon.

Fatty fish: salmon, trout, tuna, and mackerel, for example.

Eggs: Search for whole-grazed or omega-3 eggs.

Butter and cream: If appropriate, search for grass-fed items.

Cheese: Cheese that has not been refined (cheddar, goat, milk, blue, or mozzarella).

Nuts and seeds: Almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.

Nuts and seeds: Whole avocados or guacamole, freshly made.

Low-carb vegetables: Some green vegetables, potatoes, carrots, peppers, etc.

Condiments: You can use salt, pepper, and different herbs and spices that are good.

Keto diet vs. Paleo diet

Keto diet Vs. Paleo diet ? which one is good? Among today’s most common diets are the keto and paleo diets. They have several similarities, but the foods they allow, their impact on the body, and the primary health effects often vary.

keto diet vs paleo
keto diet vs paleo PIc: Shutterstock

Keto diet allows milk and some soy foods.

Keto helps, often enables multiple dairy items to be consumed. In many ketogenic diet plans, high-fat milk in heavy cream, butter, and unsweetened full-fat yogurt are the mainstays.

Other milk items, such as ice cream or milk, are forbidden in the keto diet, although this is primarily due to a low fat-to-carb ratio.

On the keto diet, soy foods such as tofu, tempeh, and soybeans are permitted as long as they come under macronutrients’ prescribed allotment. Soy milk is generally prevented, however.

On the other side, Paleo does not accept any soy and bans nearly all dairy products. The only allowed animal food on the paleo diet is grass-fed butter. Additionally, since they fall under the legume group of ingredients, paleo does not qualify for any soy items.

Paleo Includes Carbohydrates for Whole-Food

Although paleo restricts some carb outlets, it is not inherently a low-carb diet in the same sense as keto is. Since paleo does not highlight macronutrients, based on the foods you want to consume under the defined guidelines, the diet may be very high in carbs.

keto diet vs paleo

Since wheat, processed sugars, and legumes are not included, the paleo diet’s carb sources are somewhat reduced though not removed. Paleo also requires carbs, such as bananas, veggies, and unrefined sweeteners, from whole foods classes.

Conversely, all abundant carbohydrates, including starchy plants, most fruits, nuts, sweeteners, and most legumes, are limited by the keto diet. Many high-carb items, regardless of their source, actually do not work into a keto diet because total carb consumption must stay below a certain level to sustain ketosis.

The bottom line

Thinking more about keto diet vs paleo diet? Keto diet is characterized as high fat and relatively low carbohydrate diet, which significantly influences maintaining the cholesterol level, weight loss, and blood sugar regulation.

The paleo diet stresses the consumption of whole foods that were considered accessible to humanity in the Paleolithic period. Exercise and other health activities are also promoted.

Read more: How to lose 50 pounds in 6-8 months ? Tips for weight loss

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