Taking care of your cardiovascular health is one of the most important things you can do for yourself. The American diet is full of refined carbs and nutritionally lacking, calorie-dense foods that aren’t close to being good for you, which could cause you problems later on if they’re too much a part of your daily life.
Transitioning to the keto diet is one fantastic way to keep these dangerous foods away, replacing sugars and carbohydrates with healthy fats and superfoods that will keep you feeling incredibly fit and happy.
While taking medications and supplements that help manage and take care of your heart health is a great step, combining that with an active lifestyle and a diet like keto that includes foods packed with nutrients and vitamins can do so much more good for you.
Here are just three keto and heart-healthy ingredients that you can include in your homemade meals every day that will provide you with a lot of benefits.
Garlic is a very common ingredient in many foods, but it holds so many benefits that we don’t realize. The common kitchen ingredient has been used as a cure-all for centuries thanks to allicin, a compound that has been shown to hold a multitude of therapeutic effects.
Raw garlic or garlic that has been crushed and allowed to rest for a few minutes releases the allicin, and consumption of it can help reduce blood pressure and cholesterol. Studies have also shown that garlic can inhibit platelet buildup, which may reduce the risk of blood clots and stroke.
The Mediterranean diet is famous for being incredibly heart-healthy, and olive oil is one of its richest components. Olive oil contains a lot of antioxidants and monounsaturated fatty acids that decrease inflammation and risk for chronic diseases, and have been associated with improving heart health.
Studies have shown that people who had a higher intake of olive oil had a 35% lower risk of developing heart disease and had a 48% lower risk of dying from heart disease. You can easily reap the benefits of olive oil by drizzling it over cooked dishes or adding it to various recipes.
We all know that vegetables are good for you, but leafy green vegetables like spinach, kale, broccoli, bok choy, and lettuce contain a lot of vitamins, minerals, and antioxidants, particularly vitamin K which helps protect your arteries and promote proper blood clotting.
Research has also found a connection between eating leafy green vegetables and a lower risk of heart disease, with studies showing that increasing intake of leafy green vegetables was associated with up to a 16% lower incidence of heart disease.
Diet is so closely linked with cardiovascular health, and specific foods we include in it can do so much more for us than we might consider right now. The keto diet is perfect for those of us looking to improve our health through food and live a longer life, and the inclusion of heart-healthy and super keto-friendly ingredients and meals can help reduce your risk for heart disease by a lot more than you think.