Keto Means
Keto Means
Photo: Polina Tankilevitch
Tisch Center for Women's Health at the NYU Langone Medical Center, says it can take between three to six months to see lower LDL numbers through just diet and exercise, noting that it takes longer to see changes in women than men.
Wait to Cheat Until You're Adapted to Keto Cheating on keto will have less impact on your health and be less likely to result in binging once...
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In the Days After the Keto 5-Day Egg Fast It's no secret that most people gain back any weight they lose on a fast, and the same holds true for the...
Read More »Overview Your cholesterol levels are directly tied to your heart health, which is why it’s so important to make sure they’re in a healthy range. The Centers for Disease Control and Prevention (CDC) , reports that 78 million adults in the United States had high levels of low-density lipoprotein (LDL), or “bad” cholesterol, in 2012. The organization also states that people with high LDL cholesterol are at a much higher risk of heart disease. Dr. Nieca Goldberg, medical director of the Joan H. Tisch Center for Women’s Health at the NYU Langone Medical Center, says it can take between three to six months to see lower LDL numbers through just diet and exercise, noting that it takes longer to see changes in women than men. Read on for more information on how to lower your LDL levels. What is cholesterol? Cholesterol is a waxy, fatty substance that’s found in your body and that travels through your bloodstream. Your body needs a certain amount to function properly, but it produces all it needs. Cholesterol travels through your body with lipoproteins, which are soluble proteins that transport fats through the body. LDL, the “bad” cholesterol, carries cholesterol to your body’s tissues and blood vessels. If your body has too much LDL, it will deposit the excess along the walls of your blood vessels, putting you at risk of a heart attack and stroke. High-density lipoprotein (HDL), also called “good” cholesterol, takes excess cholesterol from your tissues and blood vessels back to your liver, where it’s removed from your body. HDL helps protect you from heart disease. So unlike LDL cholesterol, the higher the levels of HDL, the better. Triglycerides are another type of fat that can build up in your body. A high level of triglycerides combined with a low level of HDL cholesterol also raises your risk of heart disease and diabetes. How high is too high? These levels can help determine which treatment options are best, along with helping to establish your overall risk of heart disease. Total cholesterol Good: 199 milligrams per deciliter (mg/dL) or lower Borderline: 200 to 239 mg/dL High: 240 mg/dL or higher LDL Good: 100 mg/dL or lower Borderline: 130 to 159 mg/dL High: 160 mg/dL or higher HDL Good: 60 mg/dL or higher Low: 39 mg/dL or lower Triglycerides Good: 149 mg/dL or lower Borderline: 150 to 199 mg/dL High: 200 mg/dL or higher You can have high cholesterol and not know it. That’s why it’s important to be checked regularly. The American Heart Association recommends that all adults have their cholesterol checked every four to six years starting at age 20. More frequent checks may be needed based on treatment plans and other risk factors. Lifestyle changes Making healthy lifestyle changes is one of the most important ways to lower your cholesterol and improve overall health. According to Dr. Eugenia Gianos, cardiologist at NYU Langone Medical Center, you can lower your cholesterol levels by up to 20 percent through dietary and lifestyle changes alone, but that can vary depending on the person. “We give patients three months to see what effects occur with dietary changes,” she says. Diet In order to help lower LDL cholesterol, reduce saturated fat in your diet and increase dietary fiber. Saturated fats increase your body’s production of LDL cholesterol. Dr. Gianos says to cut saturated fat to less than 10 grams per day, and to eat 30 grams of fiber per day, 10 grams of which should be insoluble fiber. Both doctors say that plant-based diets can help lower cholesterol and improve your overall heart and body health. They recommend the DASH diet and the Mediterranean diet, because both emphasize high fiber levels and healthy fats. The DASH diet includes: plenty of fruits, vegetables, and whole grains
To ensure your diet is benefiting your liver in the long term, try the following: Eat a variety of foods. Choose whole grains, fruits and...
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six days Some people choose to have five or six days on keto followed by a day or two off. Others will do keto for 10 to 12 days followed by three...
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Drink water — Drinking lots of water and staying properly hydrated is probably the easiest way to reduce inflammation. If your body is getting...
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Because just like cooking and cooling, freezing also turns starch into resistant starch. Amazingly, this means that your body gets far fewer...
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While most soft drinks available today are harmful and not keto-friendly, it's still possible to find some that won't kick you out of ketosis —...
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You must eat an egg-based meal every three to five hours. You must eat a meal even if you're not hungry. You can eat up to 1 ounce (28 grams) of...
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