Monday, April 30, 2018

Keto Everything Bagel Deviled Eggs

Deviled eggs are the ideal low-carb snack for a keto diet and make a fantastic party appetizer. These Everything Bagel Deviled Eggs are a fun twist on traditional deviled eggs. If you really want to take these up a notch they’re delicious with a little smoked salmon added into the yolk mixture!

Why are eggs good for you
  • Eggs are keto friendly and are known for several health benefits. They are almost zero carb which is great for those watching their carb intake. They will keep your blood sugar levels healthy and are a great ketogenic option for those with insulin resistance.
  • Eggs are high in vitamins and minerals such as vitamin A, B12 and selenium. They are a great source of choline and phytonutrients which help protect eye health. In fact, they are one of the healthiest foods on the planet.
  • Eggs contain the highest quality protein that is easily absorbed and used by the body. Sufficient protein is what you need if you want to lose weight as protein will keep hunger at bay when following a lchf diet.
  • Egg yolks are high in cholesterol which has given them an unfairly bad reputation for causing heart disease. In fact, cholesterol is heart-protective and eating whole eggs may help reduce heart disease risk.
Preparation time
Hands-on:    10 minutes
Overall:     20 minutes
Nutritional values (per serving, 2 deviled eggs)
Total Carbs 1 grams
Fiber 0.2 grams
Net Carbs 0.8 grams
Protein 6.7 grams
Fat 11.3 grams
of which Saturated 3.4 grams
Energy 134 kcal
Magnesium 11 mg (2% RDA)
Potassium 85 mg (4% EMR)

Macronutrient ratio: Calories from carbs (2%), protein (20%), fat (78%)

Ingredients (makes 6 servings)
  • 6 large eggs
  • 2 tbsp mayonnaise (30 g/ 1.1 oz) - you can make your own
  • 2 tbsp cream cheese (30 g/ 1.1 oz)
  • 1 tsp white vinegar
  • 1 tsp yellow mustard (you can make your own)
  • 1/4 tsp black pepper
  • 1/4 tsp sea salt
  • 1 tbsp everything bagel seasoning (see note)
  • Optional: 2 oz smoked salmon (57 g)

Note: you can make your own everything bagel seasoning by mixing: 1 tsp each poppy seeds and sesame seeds, plus 1/2 tsp each onion flakes and garlic flakes, or 1/8 tsp each onion and garlic powder.

Instructions
  1. Place the eggs in a large pot and cover with cold water by 2 1/2 cm (1 inch). Bring to a boil over medium-high heat. Once boiling cover and remove from the heat, set aside 8 to 10 minutes. Rinse the eggs with cool water then peel and cut in half.
  2. Scoop out the yolks and place them in a small mixing bowl.
  3. Add in the mayonnaise, cream cheese, vinegar, mustard, salt and pepper. Mix until smooth. Add in the minced salmon if using.
  4. Fill the center of each egg with the yolk mixture then top with the bagel seasoning. Store in an airtight container in the refrigerator for up to 4 days.
https://ift.tt/2jfRHjH

Sunday, April 29, 2018

Can a Ketogenic Diet Help Prevent and Treat Heart Disease?

In the first of the Keto & Heart Disease series, we looked at the prevalence, risk factors and symptoms of heart disease. The main predictors of developing heart disease and the markers we should be focusing on are chronic inflammation, oxidation, metabolic markers and artery plaque. Let's look at how we can reduce risk of heart disease by changing our diet.

Heart Disease: Busting the Myths

Most people have grown up believing that high fat, high cholesterol foods like bacon and eggs, steak or shrimp will raise cholesterol levels, clog arteries and cause a heart attack.

And it is a difficult stigma to shed especially when popular studies like Dietary Approaches to Stop Hypertension (DASH) 1 surface with results that make claims to reductions in total cholesterol and blood pressure with a low fat high carbohydrate diet (30% fat, less than 7% saturated fat and 55% carbohydrate) (1).

However recently a randomized controlled study published in the American Journal of Clinical Nutrition (2) compared the DASH diet with a DASH diet containing higher fat (HF) and a control.2 In the HF diet, nonfat and low-fat dairy was replaced with full-fat dairy products. Sugars, mostly from fruit juices, which constituted 59% of total fruit intake in the DASH were also reduced. There was an almost 15% higher carb total and a 13% lower amount of fat (7 tsp fat, 8% saturated fat 160 mg cholesterol) on the low fat vs. high fat diet (12 tsp fat, 14% saturated fat and 221 mg cholesterol).

Thirty-six men and women followed each of these three diets for about 16 months. Cardiovascular inflammation markers (apo A-1 and apo B), LDL/HDL lipoprotein particle size and concentration were measured.

Higher Fat Diet Lowered Risk & Outperformed High-Carb Diet

Both the HF and original DASH diet significantly reduced total cholesterol and reduced blood pressure compared with the control diet. The high-fat DASH significantly lowered triglycerides, lowered the size of very low density lipoprotein (VLDL) and raised LDL particle size, larger size LDL lowers risk. The DASH diet, significantly reduced LDL cholesterol, large LDL particle size (reduced LDL particle size raises risk) and HDL cholesterol (more HDL cholesterol lowers risk).

The findings seem to be very telling in regards to the negative impact carbohydrates have on health even with a small percent adjustment in macronutrient composition. Both diets lowered blood cholesterol yet the HF dash did a better job at staving off cardiovascular disease risk. If the DASH diet was compared to a keto DASH, the benefits of eating more fat would likely be more significant. The authors concluded heart disease risk can be lowered by using saturated fat to replace carbohydrates.

Despite this study and a host of others (3, 4, 5, 8, 9, 10) showing that low fat, high carbohydrate/sugar diets have been shown to increase heart disease risks by contributing to the conversion of large LDL particles to small particles, elevating triglycerides and lowering HDL and other saturated fat studies resulting in shifts to large buoyant LDL (5), the 2015-2020 Dietary Guidelines for Americans continues to encourage the public to adopt a low fat diet. Why direct the public towards eating low fat foods?

There Is No Evidence Linking Saturated Fat With Heart Disease

To date there is NO conclusive evidence linking saturated fat as independent risk factor with heart disease. Current research indicates that eating fat is healthier than eating carbs, lowering fat would in essence raise carbohydrates raising heart disease risk.

For example, cheese and meat are healthy sources of saturated fat. Recently researchers explored the effect of saturated fat from meat and high fat dairy (6).

In one study, three diet groups replaced typical foods with cheese or in the control bread and jam:

  1. REG: 80 grams regular fat cheese
  2. RED: 80 grams reduced fat cheese
  3. CHO: no-cheese, carbohydrate control

After 12 weeks the high fat cheese REG diet did not change metabolic or LDL cholesterol risk. HDL was higher in the REG compared to the CHO group.

In another randomized (7), crossover saturated fat food comparison three diets equal in calories were studied to identify heart disease risk in relation to SFAs or carb intake. Three diets were: followed for 2 weeks each:

  1. a high 96-120 g cheese diet
  2. a nondairy, high-meat diet
  3. a nondairy, low-fat, high-carbohydrate control

Heart disease risk was measured. The cheese and meat diets resulted in higher HDL cholesterol and apo A-I levels. The authors concluded the saturated fat diets "appear to be less atherogenic than a low-fat, high-carbohydrate diet".

How Does a High-Fat Ketogenic Diet Support Heart Health?

The more we learn and understand heart health and about foods specific role in health, the more we realize that current nutritional recommendations are not as heart "healthy" as once thought.

Heart disease has been considered a fat storage disease. Simply excess fat consumed leads to being overweight and higher levels of blood lipids (triglycerides and lipoproteins), increased cholesterol levels contribute to plaque formation in the arteries and raise the risk of heart disease. It is just not that simple.

The Ketogenic Diet Improves Metabolic Risk Factors

In light of what we now know about the involvement of inflammation and oxidation, plaque, genetics and metabolic parameters (8, 9, 10) we can eat a saturated fat filled ketogenic diet to help keep these risks in check with added heart protection, while at the same time improving cholesterol and HDL too.

Brinkworth et al. compared a ketogenic diet (4% carbohydrate, 35% protein, and 61% fat as energy), with a low fat (46% carbohydrate, 24% protein, and 30% fat) diet for one year. The ketogenic diet improved triglycerides and HDL improved. Insignificant rises in LDL cholesterol occurred in both diet groups (11). Dave Feldman has an interesting theory on LDL activity in response to a keto diet.

In this 2 year study LDL cholesterol levels lowered in obese patients who followed a ketogenic diet (consisting of 30 g carbohydrate, 1 g/kg protein, 20% saturated fat, and 80% polyunsaturated and monounsaturated fat). "Significant decreases in body weight, blood sugar, triglycerides and LDL were seen while HDL significant increased" (12).

A meta analysis (13) was conducted on 23 randomized controlled clinical trials From multiple countries comparing low-carb diets with low-fat diets, from 1966–2011. Both diets reduced participants' blood pressures, total to HDL cholesterol ratios, and total cholesterol, LDL cholesterol, triglycerides, blood glucose, and serum insulin levels and raised HDL cholesterol; however, participants on low-carbohydrate diets had greater increases in HDL cholesterol and greater decreases in triglycerides but experienced less reduction in total and LDL cholesterol compared with those following low-fat diets.

"These findings have important clinical and public health implications. Over the past several decades, low-fat diets have been recommended to the public as a way to lose weight primarily because of their beneficial effects on metabolic risk factors. Our study suggests that low-carbohydrate diets might provide an alternative approach for weight reduction without worsening metabolic risk factors."

Is the Ketogenic Diet Safe?

There are numerous studies reflecting the safety and superiority of a ketogenic diet and its use for reducing cardiovascular risk factors in adults and children including artery plaque, c-reactive protein, BMI (body mass index), blood glucose, triglycerides, LDL and HDL cholesterol, body fat and diastolic blood pressure without increases in inflammation or oxidation (8, 9, 10, 11, 12, 13, 14, 15).

Ketogenic Foods for Heart Health

A healthy heart is a happy heart. Eat foods you love to experience all the health benefits. It is simple to shape your ketogenic meals to help influence genetic expression, lower inflammation, oxidation and improve metabolic profile while eating foods you savor.

Avoid foods that cause inflammation and oxidation like vegetable oils, trans fats, and sugar. Nutrients and foods influence risk factors for heart disease and can help lower inflammation and oxidation.

Foods To Lower C-Reactive Protein

Eat no more than 10 g of carbs and less than 5 g of sugar. Include foods containing:

  • Vitamin C (strawberries, bell peppers, broccoli and Brussel sprouts) fiber (avocado, coconut, artichoke, okra, raspberry or blackberry)
  • Omega 3 fatty acids (anchovies, walnuts, fatty fish, chia seed and flax seed, grass fed beef)
  • Antioxidants (especially cocoa and dark cocoa chocolate and minimal sugar, 90% cocoa with at least 5 grams of fiber)

A 2008 study showed that 1 serving (20 g) of dark chocolate every 3 days had serum CRP concentrations that were significantly lower than non-consumers or higher consumers (16).

What to avoid: Consumption of omega 6 vegetable oils (corn/soy oil) from packaged and commercially prepared foods typically throw Omega 3 fats out of balance.

Foods Rich in Vitamins and Minerals
  • Magnesium: spinach, pumpkin seeds, almonds, fatty fish, tuna, dark chocolate, avocado, kefir and Greek yogurt.
  • Iron: best absorbable form of iron is red meat, liver, spirulina and dandelion greens. Getting iron from foods when eating a balanced lchf diet lchf diet high in healthy fat is especially important for menstruating women, and is not dangerous unless you have a hereditary condition called Hemochromatosis (a condition where too much iron builds up in the body). Eating too much iron when you have hemochromotosis can be potentially dangerous.
  • Homocysteine: foods high in B vitamins and folate (liver, mackerel, lamb, sardines, romaine lettuce, avocado), choline (eggs, shrimp, chicken, collards), glutathione (asparagus, parsley, cabbage, cauliflower) and spices (garlic tumeric, cinnamon). Avoid or eliminate alcohol and smoking.
  • Fibrinogen: foods high in beta carotene (Swiss chard, turnip greens) parsley, green tea, Greek yogurt and sauerkraut. Along with vitamins C and E (sunflower seeds and nut oils).
Heart-Healthy Keto Recipes

Here's how to eat right for your heart to maintain healthy levels of all risk factors.

Take Home Message

When it comes to heart health, explore all associated risks. Speak with your healthcare provider and get the big picture.

Low fat diets may increase your risk for heart disease.

Eating nutrient dense foods as part of a ketogenic diet to lower inflammation, oxidation, artery plaque and improve metabolic and genetic markers for heart disease as we uncover more information on heart health.

Foods play a strong role in heart health. While eating a ketogenic diet balance Omega 3 and 6 fats and minerals magnesium and calcium. Choose foods that are high in vitamins A, B, C adequate in iron and those that will help manage homocysteine, fibrinogen and C-reactive protein to lower heart disease risk.

  1. What is DASH? A dietary pattern promoted by the U.S. based National Heart, Lung, and Blood Institute to prevent and control hypertension (high blood pressure). The DASH diet eating plan is a diet rich in fruits, vegetables, low fat or nonfat dairy. It also includes mostly whole grains; lean meats, fish and poultry; nuts and beans. It is high fiber and low to moderate in fat. 

  2. What is control group? A control group, or group of subjects, do not get the treatment being studied in the study. The experimental group does get the treatment, and then the two groups are compared to see if the treatment had an effect. 

https://ift.tt/2HYZh0e

Friday, April 27, 2018

Low-Carb Mediterranean Cauliflower Couscous

We love Mediterranean flavours in our house, so this dish is always a welcome meal as it’s packed full of delicious flavour. It also comes together really quickly to make a great option as a light mid-week meal.

When serving as a meal, we usually top with a little flaked fish or top with a fried egg to make it a little more substantial, though it definitely hold’s its own as a dish in it’s own right.

Alternatively, it makes a really taste side alongside a heartier main.

Preparation time
Hands-on:    10 minutes
Overall:     20 minutes
Nutritional values (per serving)
Total Carbs 8.6 grams
Fiber 3.2 grams
Net Carbs 5.4 grams
Protein 4.1 grams
Fat 11.7 grams
of which Saturated 2.7 grams
Energy 145 kcal
Magnesium 34 mg (9% RDA)
Potassium 494 mg (25% EMR)

Macronutrient ratio: Calories from carbs (15%), protein (11%), fat (74%)

Ingredients (makes 6 servings)
  • 1/2 medium head cauliflower (600 g/ 1.3 lb)
  • 3 tbsp extra virgin olive oil (45 ml)
  • 1 garlic clove, minced
  • 1 tsp sea salt
  • 50 g dark leaf kale, about 3-4 leaves, stalk removed (1.8 oz)
  • 50 g sun-dried tomatoes, drained (1.8 oz)
  • 60 g mixed olives (2.1 oz)
  • 1/2 tsp ground cumin
  • 1 tsp dried oregano
  • 1 tbsp fresh lemon juice (15 ml)
  • 1/3 cup crumbled feta, to serve (50 g/ 1.8 oz)
  • ribboned fresh basil or spinach to serve
  • Optional:extra salt and pepper to taste

This recipe makes 6 servings (served as side dishes), or 3 regular servings (served as main dish).

Instructions
  1. Roughly chop the cauliflower or break into florets and add to a food processor. Pulse until the cauliflower is finely chopped, resembling couscous.
  2. De-stem the kale and cut it into thin ribbons.

  3. Add the oil to the fry pan over medium heat. Add the garlic and kale, and cook, stirring, two minutes. Add the cauliflower and salt and stir to coat.
  4. After a minute or two, add the remaining ingredients and cook stirring for around 2 to 3 minutes. Remove from heat, and stir through lemon juice.
  5. Serve topped with crumbled feta and fresh basil or spinach.
    Lasts up to a week in sealed container in the fridge (keep feta separate and add when serving).

https://ift.tt/2I7zwbG

Thursday, April 26, 2018

Low-Carb Thai Chicken Salad Bowl

I’m a big fan of salads, but not your Bugs Bunny, plain lettuce type! For me the best salads comprise of lots of different textures, are packed with flavour and cuddled in a delicious dressing.

This Thai Chicken Crunch Bowl Salad ticks all those boxes. Great to pack in your lunchbox for work or for a speedy, healthy supper after a long day. It’s wonderfully nourishing whilst also being nice and light.

Preparation time
Hands-on:    25 minutes
Overall:     25 minutes
Nutritional values (per serving)
Total Carbs 9.5 grams
Fiber 3 grams
Net Carbs 6.4 grams
Protein 20.7 grams
Fat 22 grams
of which Saturated 2.8 grams
Energy 312 kcal
Magnesium 71 mg (18% RDA)
Potassium 556 mg (28% EMR)

Macronutrient ratio: Calories from carbs (8%), protein (27%), fat (65%)

Ingredients (makes 3 servings) Salad:
  • 2 chicken breasts (226 g/ 8 oz)
  • 1/2 cup shredded red cabbage (45 g/ 1.6 oz)
  • 1/2 cup shredded white cabbage (45 g/ 1.6 oz)
  • 2/3 cup grated carrot (73 g/ 2.6 oz)
  • 1 tbsp chopped mint
  • 1/2 cup chopped coriander leaves, stalks removed
  • 1 tbsp chopped chives
  • 1/4 cup blanched almonds (36 g/ 1.3 oz)
Marinade:
  • 1 clove garlic, chopped
  • 1 tbsp ginger, grated
  • 1 small red chilli, finely chopped
  • 1/2 stalk lemongrass, finely chopped
  • 2 tbsp fresh lime (30 ml)
  • 1 tsp fish sauce
  • 1 tbsp coconut aminos (15 ml)
Dressing:

Note: This recipe will be enough for 3-4 appetisers or 2 regular meals.

Instructions
  1. Preheat the oven to 180 °C/ 355 °F (fan assisted). Prepare the marinade by putting all the ingredients in a pestle and mortar and combine until the flavours infuse together.
  2. Place the chicken breasts between 2 sheets of cling film and bash with a rolling pin to flatten until even (1/2 inch/ 1 cm thick).
  3. Place the chicken breasts in a bowl and coat with half of the marinade. Ideally leave to marinade for 2 hours or overnight in the fridge (or skip if you are short on time). If you’re in a rush you can of course just use straight away but marinating allows the flavours to infuse.
  4. Finely slice or grate the cabbages and carrot and combine in a bowl along with the chopped herbs.
  5. Place the almonds on a baking tray and toast in the oven for 6 - 8 minutes until golden. Remove from the oven and allow to cool.
  6. Meanwhile, heat a griddle pan greased with a little olive oil to prevent sticking. Fry the chicken breasts for about 4 minutes per side until cooked through. Remove from the pan, allow to stand for one minute and slice. Best served fresh but can be stored in the fridge for up to 1 day.
  7. Mix the remaining marinade with the olive oil, salt and pepper... ... and toss through the salad along with the almonds and top with chicken. Best served fresh but can be stored in the fridge for up to 1 day.
https://ift.tt/2r0Db2M

Keto Friendly Pigs in a Blanket

Pigs in a blanket bring us back to our childhood, but who says they’re only for kids?! These are Keto approved and definitely making an appearance at our next Keto Reboot Tailgate! Check out more keto friendly -> RECIPES https://ift.tt/2vOhOHx

Low-Carb Instant Pot Clam Chowder

This Instant Pot Keto Clam Chowder is just like your favorite complete with a stellar potato substitute - turnips!

Turnips are low-carb but still provide the starchy flavor that potatoes usually add to clam chowder. The broth is rich, creamy, and boasts that briny flavor we all love so much.

Preparation time
Hands-on:    10 minutes
Overall:     20 minutes
Nutritional values (per serving, 1 1/4 cup/ 300 ml)
Total Carbs 9.8 grams
Fiber 1.8 grams
Net Carbs 8 grams
Protein 15 grams
Fat 36.1 grams
of which Saturated 21.1 grams
Energy 429 kcal
Magnesium 28 mg (7% RDA)
Potassium 310 mg (16% EMR)

Macronutrient ratio: Calories from carbs (8%), protein (14%), fat (78%)

Ingredients (makes 6 servings)
  • 4 slices bacon, chopped (120 g/ 4.2 oz)
  • 4 tbsp unsalted butter (57 g/ 2 oz)
  • 1 white onion, diced (100 g/ 3.5 oz)
  • 2 stalks celery, diced (114 g/ 4 oz)
  • 2 cloves garlic, minced
  • 3 cups diced turnips (375 g/ 13 oz)
  • 1 tsp sea salt
  • few sprigs fresh thyme
  • 1/4 tsp black pepper
  • Optional: 1/4 tsp cayenne pepper
  • 2 (10 oz) cans boiled baby clams, juice reserved (566 g)
  • 1 1/2 cups heavy cream (360 ml/ 12 fl oz)

Note: Every 10 oz (283 g) can of clams contains 5 oz (142 g) clams and clam juice.

Instructions
  1. Press the Sauté button on the Instant Pot and sauté the bacon for 4-5 minutes until almost crisp. Stir in the butter.
  2. Add onion, celery, garlic, and spices. Sauté another 3 minutes until soft and fragrant.
  3. Add in the turnips and clam juice (all of the reserved clam juice + water to equal 2 cups). Place the lid on the Instant Pot and make sure the knob is in the sealing position. Press Cancel, then Manual and set to high pressure for 6 minutes.
  4. Once the Instant Pot has ran out of time, manual release the steam and stir in the clams and cream. Press Cancel then Sauté.
  5. Using a potato masher mash about half of the turnips to create a thicker soup. Simmer for 2-3 minutes.
  6. Garnish with thyme and serve. . To store, let it cool down and refrigerate leftovers in a covered glass container or jar for up to 3 days.
https://ift.tt/2HMHucm

Tuesday, April 24, 2018

The True Cause of Heart Disease

Prevalence and Risk of Heart Disease

Normally the heart pumps blood and oxygen to the body's cells through veins and arteries.

Heart disease describes a group of problems that occur when the heart and blood vessels aren't working the way they should, for example a blood clot blocks an artery and the heart muscle is starved of oxygen, heart muscle cells die and lead to a heart attack; or, if blood flow to the brain is blocked or a blood vessel is ruptured this is a stroke.

Most diseases of the heart (coronary artery disease, congestive heart failure) can lead to a heart attack (1, 2, 3).

Heart diseases are responsible for 31% of deaths globally (4). In men, the risk for coronary heart disease increases starting at age 45. In women, the risk for coronary heart disease increases starting at age 55.

Symptoms of Heart Disease

Knowing the symptoms of heart disease can save your life. Initial symptoms may start as a mild discomfort that progress to significant pain typically lasting 30 minutes. Do not ignore it.

The most common symptom of heart disease is chest pain; described as a discomfort, heaviness, pressure, aching, burning, fullness, squeezing, or painful feeling in your chest. It can be mistaken for indigestion or heartburn. Other symptoms include:

  • Shortness of breath, anxiety, shortness of breath
  • Palpitations (an irregular "flip-flop" feeling in your chest) or faster heartbeat
  • Discomfort, pressure, heaviness, or pain in the chest, shoulders, arms, neck, throat, jaw, back or below the breastbone
  • Fullness, indigestion, or choking feeling (may feel like heartburn)
  • Sweating, nausea, vomiting, or dizziness
  • Some people have a heart attack without having any symptoms, which is known as a "silent" myocardial infarction (MI)

If you think you are having a heart attack, get help immediately. Quick treatment is very important to minimize the amount of damage to your heart.

What Are the Emerging Predictors of Heart Disease?

Not too long ago normalizing cholesterol levels were viewed as a high priority in heart care. What we thought was very important in regards to “Good” and “Bad” cholesterol is not so.

While cholesterol still counts, we now know to focus on types of blood lipids: LDL size and HDL ratios, HDL/cholesterol ratio and triglyceride/HDL. Large particle LDLs are not harmful to your health while the smaller, denser LDL particles can more easily oxidize and trigger inflammation.

Today we know oxidation, inflammation, blood clotting factors, plaque and genetics all predict heart disease. If you are interested in heart health, expand on your discussion with your doctor to include these 4 risk categories to help identify heart disease risk early. A quick interesting point is that many of these risks for heart disease are also diabetes risks as well. (5)

1. Inflammation

Inflammation is a natural part of the body’s immune system. It is a response to help repair different types of damage.

Inflammation can be acute (healthy) or chronic (unhealthy). Acute inflammation occurs over seconds, minutes, hours, and days; for example swelling after an injury; while chronic inflammation occurs over long periods of time and is associated with chronic diseases such as diabetes, heart disease and obesity.

How to Identify Inflammation?

Cytokines such as the ones below help identify inflammation (6):

  • Tumor necrosis factor alpha -1 receptor (TNF) is a cytokine secreted in fat tissue involved in signalling and regulating normal body functions like the immune response. High levels are linked to heart disease and other medical conditions like cancer, rheumatoid arthritis and diabetes. Less than 5.6 pg/mL is normal.
  • Interleukin 6 (IL-6) is both a pro-inflammatory cytokine and an anti-inflammatory myokine secreted by T cells and macrophages to stimulate an immune response leading to inflammation. Less than 5.0 pg/mL is normal.
  • High-sensitivity C Reactive Protein (HS-CRP) is a protein that increases in the blood with inflammation. Less than 1 mg/L is normal, ideally below 0.7 mg/L.
  • Homocysteine is an amino acid produced as part of the body's methylation process (also related to genetics, see below). High homocysteine levels contribute to plaque formation by damaging arterial walls leading to increased risk of heart attacks and strokes. Less than 15 mcmol/L is normal.
2. Oxidation

Fat and mineral imbalances contribute to oxidation. Each nutrient imbalance carries its own specific risk for heart disease. Too much polyunsaturated fat and iron increase risk while deficiencies in magnesium can contribute to heart disease.

Fat Imbalances

Lipid peroxides (oxidized lipids) are the products of free radical damage to fatty acid cell membranes (7). Free radicals "steal" electrons from the lipids in cell membranes, resulting in cell damage.

Polyunsaturated fats (PUFA) are more readily oxidized because they contain methylene –CH2– groups. That’s why diets high in PUFA contribute to oxidation and increase risk of heart disease. Like TNF and other inflammation markers, lipid peroxides are not just tied to heart disease, there is a link with diabetes, cancer and neurodegenerative diseases including Parkinson's disease and Alzheimer's disease.

Thiobarbituric acid reactive substances (TBARS) is a marker that measures lipid peroxides (oxidative breakdown of fats. It is a strong and independent predictor of coronary heart disease (8).

Magnesium Imbalance

Magnesium is a mineral that acts against oxidation and is a co-factor for over 300 enzymes in the body. Its relation to heart health is deep (9).

Magnesium deficiency leads to an increase in both sodium and calcium deposits in the heart, and therefore increase risk of heart disease. Artery calcification is the basis for plaque build-up in the arteries and is measured with a total calcium score (no evidence of CAD: 0 calcium score, minimal: 1-10, mild: 11-100). Normal magnesium level range is 1.7 to 2.2 mg/dL.

Iron Imbalance

Iron is a mineral that carries oxygen in the hemoglobin of red blood cells helping cells produce energy. Men and post menopausal women are at higher risk for heart disease if iron is too high. Healthy levels range between 40-60 ng/mL (10).

3. Genetics and Metabolic Markers

Associations continue to build between heart disease and both genetic factors and metabolic markers. Genes have been found to regulate lipid and cholesterol metabolism, while metabolic markers, such as blood sugar and insulin, are already cemented in science.

Apo E Genes and Heart Disease

Apo E genes influence heart disease risk providing instruction for making a protein called apolipoprotein E. This protein combines with fats (lipids) in the body to form molecules called lipoproteins. These lipoproteins are components of cholesterol. The ApoEε4 mutation raises risk of CHD, while ApoEε2 allele lowers risk of CHD (11).

MTHFR and Heart Disease

Methylenetetrahydrofolate reductase (MTHFR) is an enzyme regulated by the methylenetetrahydrofolate gene. It plays a role in processing amino acids, it is important for chemical reactions involving forms of the vitamin folate and converting homocysteine to another methionine. If there is a mutation in this gene there is an increased risk of heart disease (12) and homocysteine levels will be high.

Insulin and Heart Disease

Insulin is a fat storing hormone automatically released after sugar or carbohydrates are consumed. Insulin is directly related to elevated triglycerides (therefore raising the HDL:TG ratio) and weight gain in the belly (increased level of visceral fat - a well known risk factor for heart disease). A healthy fasting insulin level is less than 3-5 mcU/ml.

Diabetes and Heart Disease

Diabetes (Type 1 and Type 2) contributes to heart disease as high circulating blood sugar levels can contributes to sugar laden plaque build up.

Even when blood sugar levels are within pre-diabetic range 100-125 mg/dl risk of heart disease increase (13). One study completed by Cleveland Clinic showed that compared with individuals whose blood sugar was below 79 mg/dl, those with who had blood sugar between 100-125 mg/dl had a 300% increase of coronary heart disease risk (14).

4. Artery Plaque

Blood clots and calcium build up in the arteries (calcification) are physical (vs. biochemical) contributors to heart disease risk factors.

Fibrinogen and calcium are two of these underlying factors in heart disease.

Fibrinogen and Heart Disease

Fibrinogen, or factor I, is a blood protein made in the liver. Fibrinogen is responsible for normal blood clotting. Elevated fibrinogen may decrease blood flow, especially through partially blocked arteries may promote the formation of abnormal blood clots inside coronary arteries and directly contribute to the atherosclerosis process by binding to LDL. Fibrinogen should be less than 300 mg/dl.

Calcium and Heart Disease

Calcium along with fat and cholesterol deposit as artery plaque over time. The imaging test provides an early look at calcium build up. If calcium is deposited there is stiffening and narrowing of the artery which can restrict blood flow or trigger a blood clot causing a stroke or heart attack.

Can a Ketogenic Diet Lower Heart Disease Risk?

Despite its complexity, the risk of suffering heart disease can be lowered with a simple dietary change: by lowering carbs to less than 45% of total calories and with a ketogenic diet (15, 16).

Many of the risks associated with heart disease should be included as part of heart health check ups. It is wise to understand the symptoms and totality of the risks to maintain good heart health.

Next time, we’ll explore exciting research that that looks at mechanisms to lower the risk and prevent heart disease.

Take Home Message

Heart disease is not as simple as it sounds, it is not as simple as maintaining a cholesterol level within normal range. Heart disease is an intricate disorder of genetics, metabolism, inflammation, oxidation and plaque formation.

A high-speed CT or (EBT) scan of the heart will show you a picture of the amount of plaque in your arteries. A calcium score higher than 100 is a concern, and a score higher than 400 indicates severe risk of cardiovascular disease.

The risk of heart disease can be lowered by following a low-carb or ketogenic diet.

https://ift.tt/2qVzkEM

Monday, April 23, 2018

Keto Vegan Kelp Noodle Salad

This fresh raw salad is a great keto vegan friendly low-carb salad option. It’s bursting with bright bold flavors like garlic and ginger. I just love the crunch of the kelp noodles!

Preparation time
Hands-on:    10 minutes
Overall:     10 minutes
Nutritional values (per serving)
Total Carbs 12.6 grams
Fiber 4 grams
Net Carbs 8.5 grams
Protein 7 grams
Fat 17.7 grams
of which Saturated 2.1 grams
Energy 240 kcal
Magnesium 102 mg (26% RDA)
Potassium 347 mg (17% EMR)

Macronutrient ratio: Calories from carbs (15%), protein (13%), fat (72%)

Ingredients (makes 4 servings) Salad:
  • 1 pack kelp noodles (340 g/ 12 oz)
  • 2-3 green onions, thinly sliced (15 g/ 0.5 oz)
  • 1 small cucumber, julienned (100 g/ 3.5 oz)
  • 1/4 cup grated carrots (24 g/ 0.9 oz)
  • 1/2 cup cashews, crushed (68 g/ 2.4 oz)
  • handful of cilantro, minced (15 g/ 0.5 oz)
Almond Satay Dressing: Instructions
  1. Combine the salad ingredients in a large bowl.
  2. In a small jar combine all dressing ingredients, seal and shake to combine. Pour the dressing over the salad and toss to combine. Serve. Store in an airtight container chilled for up to 3 days.
https://ift.tt/2JgUCDN