Heart Health Benefits of the Keto Diet

A ketogenic diet is rich in fat, moderate in protein and low in carbohydrates to make the body burn fat for fuel. Studies suggest it may help manage weight and reduce symptoms of certain diseases, including epilepsy and Alzheimer’s disease. It also balances other hormones, including leptin and ghrelin, which are responsible for hunger and cravings. It also lowers inflammation levels that affect the brain and spine, including in people with conditions such as arthritis.

The Keto Diet includes meat as a staple food, which contains high amounts of protein and fat that support heart health, and fish, poultry and eggs for important nutrients like B vitamins, selenium and zinc. Processed meats are high in saturated fat and should be limited, because they may raise your risk for certain types of cancer and heart disease.

Nonstarchy vegetables contain few carbs and are packed with antioxidants that protect against cell-damaging free radicals. Greens, broccoli, kale, cauliflower and mushrooms are among the best choices. A cup of raw spinach, for instance, has just six carbs. Cheese is a healthy source of calcium, but it has a lot of saturated fat, which the American Heart Association recommends limiting to lower your cholesterol and your risk for heart disease.

Limiting protein, which can be converted to glucose, is another key to the keto diet, so it’s important to monitor serving sizes and choose lean cuts of meat. Plain yogurt is also a good option, but choose brands with no added sugars. You can also add whey powder to your smoothies for extra protein. Make sure to drink plenty of water, which is an essential part of any diet. Try filtered or “hard” water, which retains minerals, and sip on bone broth, which is rich in nutrients.