Aarushi Bhadury

Ketogenic Diet or Carnivore Diet: Which Diet Is Hurting Your Heart More?

Keto Vs Carnivore Diet (Credit-Canva)

Amidst the <span>constant stream of diet trends</span>, it's really important to prioritize health over quick fixes. Many people will follow diet trends they find on social media and follow it, ignoring how it may affect their health later in life. While eliminating sugary drinks and processed foods can be beneficial, you must remember that you are cutting out a big chunk of macronutrient groups, which can lead to nutritional deficiencies and health problems. Then we have the carnivore diet, an extreme version of the ketogenic diet, which eliminates carbohydrates entirely, relying solely on animal products for sustenance. This approach raises significant concerns regarding <span>heart health</span>. 

Having a carnivore diet means complete elimination of carbohydrates, even the ones that have <span>proven health benefits</span>. Many animal products consumed on this diet are high in saturated fat and cholesterol and eliminating plant-based foods which are the primary source of fiber, you are hindering the body's ability to regulate cholesterol and blood pressure. This lack of fiber can also negatively impact gut health, which has broader implications for overall well-being. 

<h2>Increased Risk of Cardiovascular Issues</h2>

We all know that high blood pressure, high cholesterol, diabetes, and obesity are known risk factors for heart disease. While the carnivore diet's restriction of sugar and refined carbohydrates may initially prevent blood sugar spikes, the potential for increased saturated fat and cholesterol intake poses a significant threat. Studies show that increased consumption of red meat and poultry can elevate the risk of high blood pressure in people. Similarly, diets high in saturated fat can raise LDL cholesterol levels, further increasing the risk of heart disease. Therefore, the carnivore diet, while potentially leading to short-term weight loss, may significantly compromise long-term cardiovascular health. 

<h2>Protecting Your Heart Through Dietary Choices</h2>

Maintaining heart health doesn't necessitate eliminating meat entirely, but it does require mindful consumption of saturated fat, you must remember that indulging once in a while does not mean you are no longer taking care of yourself, but the end must justify the process, so try eating a controlled amount. Health organizations recommend limiting saturated fat intake to a small percentage of daily calories. This basically translates to a relatively small amount for most individuals. 

<h2>Beyond Saturated Fat: Other Dietary Considerations</h2>

While saturated fat is a cause of concern, there are other dietary factors that play a crucial role in heart health. Added sugar and sodium can also negatively impact cardiovascular well-being, doctors often discourage people from consuming too much of both as they aid in unhealthy weight gain or high blood pressure. Limiting added sugar intake to a small percentage of daily calories is recommended. Similarly, reducing sodium consumption by substituting processed foods with natural alternatives can contribute significantly to heart health. 

<h2>Embracing a Heart-Healthy Lifestyle</h2>

From the research and studies, we understand that having a more balanced diet, which includes fiber-rich foods like nuts, fruits, vegetables, and whole grains is essential for maintaining heart health. Try aiming for a daily intake of at least 30 grams of fiber and you will see how it can significantly benefit cardiovascular function. Another thing that is equally important is incorporating regular physical activity. Finding enjoyable forms of movement, whether it is a social sports or activities you find pleasurable like dancing, can make exercise a sustainable and positive part of a heart-healthy lifestyle, people often find that dragging yourself to places you do not like does not work long term. With this holistic approach of combining a balanced diet with regular exercise, you will get the best protection for long-term cardiovascular well-being. 

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Amidst the constant stream of diet trends, it's really important to prioritize health over quick fixes. Many people will follow diet trends they find on social media and follow it, ignoring how it may affect their health later in life. While eliminating sugary drinks and processed foods can be beneficial, you must remember that you are cutting out a big chunk of macronutrient groups, which can lead to nutritional deficiencies and health problems. Then we have the carnivore diet, an extreme version of the ketogenic diet, which eliminates carbohydrates entirely, relying solely on animal products for sustenance. This approach raises significant concerns regarding heart health. Dangers of Zero CarbsHaving a carnivore diet means complete elimination of carbohydrates, even the ones that have proven health benefits. Many animal products consumed on this diet are high in saturated fat and cholesterol and eliminating plant-based foods which are the primary source of fiber, you are hindering the body's ability to regulate cholesterol and blood pressure. This lack of fiber can also negatively impact gut health, which has broader implications for overall well-being. Increased Risk of Cardiovascular IssuesWe all know that high blood pressure, high cholesterol, diabetes, and obesity are known risk factors for heart disease. While the carnivore diet's restriction of sugar and refined carbohydrates may initially prevent blood sugar spikes, the potential for increased saturated fat and cholesterol intake poses a significant threat. Studies show that increased consumption of red meat and poultry can elevate the risk of high blood pressure in people. Similarly, diets high in saturated fat can raise LDL cholesterol levels, further increasing the risk of heart disease. Therefore, the carnivore diet, while potentially leading to short-term weight loss, may significantly compromise long-term cardiovascular health. Protecting Your Heart Through Dietary ChoicesMaintaining heart health doesn't necessitate eliminating meat entirely, but it does require mindful consumption of saturated fat, you must remember that indulging once in a while does not mean you are no longer taking care of yourself, but the end must justify the process, so try eating a controlled amount. Health organizations recommend limiting saturated fat intake to a small percentage of daily calories. This basically translates to a relatively small amount for most individuals. Beyond Saturated Fat: Other Dietary ConsiderationsWhile saturated fat is a cause of concern, there are other dietary factors that play a crucial role in heart health. Added sugar and sodium can also negatively impact cardiovascular well-being, doctors often discourage people from consuming too much of both as they aid in unhealthy weight gain or high blood pressure. Limiting added sugar intake to a small percentage of daily calories is recommended. Similarly, reducing sodium consumption by substituting processed foods with natural alternatives can contribute significantly to heart health. Embracing a Heart-Healthy LifestyleFrom the research and studies, we understand that having a more balanced diet, which includes fiber-rich foods like nuts, fruits, vegetables, and whole grains is essential for maintaining heart health. Try aiming for a daily intake of at least 30 grams of fiber and you will see how it can significantly benefit cardiovascular function. Another thing that is equally important is incorporating regular physical activity. Finding enjoyable forms of movement, whether it is a social sports or activities you find pleasurable like dancing, can make exercise a sustainable and positive part of a heart-healthy lifestyle, people often find that dragging yourself to places you do not like does not work long term. With this holistic approach of combining a balanced diet with regular exercise, you will get the best protection for long-term cardiovascular well-being. 

ketogenic diet or carnivore diet: which diet is hurting your heart more?

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