Which foods are really good for you when you are on Keto? And which foods are still Keto, but not necessarily that healthy? You need to eat a LOT of fat, so it is good to focus on the healthy fats like olives, avocados, coconut oil, eggs, salmon, etc. This is especially important for people that have high levels of LDL Cholesterol. The aim is to eat more foods than improve HDL cholesterol and avoid or limit the foods that increase LDL cholesterol. The importance of cholesterol is in the ratio between the two types of cholesterol.
Make sure that you add a lot of the healthy fats to your diet. This will increase your HDL cholesterol. Eating a lot of the healthy fats, will naturally limit your intake of the less healthy fats, thus increasing the ratio between your HDL and LDL cholesterol.
We have a family history of high cholesterol. I know I have to eat more healthy fats, but I just love cheese. I find it difficult to avoid it completely, so I try to eat it in moderation and add healthy fats like avo or olives to my daily snack intake. Due to this family history, I decided to have my cholesterol tested after 3 months on keto, to see the impact it had on my cholesterol levels.
There are a few fats you need to limit when you have high levels of LDL cholesterol. I don’t like to call them unhealthy or bad fats, I prefer to call them the “less healthy fats”. You don’t need to avoid them completely, but try and eat more foods from the healthy fat list than the less healthy fats list.
I try to buy organic mayonnaise made from healthier fats. It would be great if you can make your own mayonnaise at home, then you know exactly what ingredients are in it. Our favorite mayo is one that I should probably avoid altogether, due to its ingredients. Considering that I like mayo a lot, I opted to find a healthier version and use that instead.
Here is a list of some healthy fats vs some less healthy fats:
- Salmon and other fatty fish
- Dark chocolate
- Extra virgin olive oil
- Coconut oil
- Less healthy fats:
- Red meat
- Peanut Butter
For years eggs was the culprit for causing high cholesterol. As research continued and they started to understand the difference between HDL and LDL cholesterol, and the ratio between them, this changed. Most people still consider eggs as being unhealthy. It’s been such a big issue for so long, that it is the first thing people think about when they hear “high cholesterol”. But eggs are actually great for increasing your HDL cholesterol levels. And they are also the perfect food for a keto lifestyle. They already have the correct ratios of what you need in the form of fat and protein. You can make them in a variety of ways and you can have them for breakfast, lunch or dinner. And they also make great snacks, especially if you’re on the run. And it is also the ideal food to help you get into ketosis when you start on the keto diet.
I love to snack on peanut butter. If I feel like something, I either grab a slice of cheese or a spoon full of peanut butter. Neither of them falls in the “healthy fat” category, but they are great as a snack and the peanut butter is especially good when I feel like having something sweet. Just make sure to buy the natural peanut butter without added sugar.
And then of course, if you were addicted to chocolate, like I was, fat bombs are the best! We tried the Atkins chocolates, and they are really nice AND low in carbs. But there’s some very iffy ingredients in there. My point of view is that if you can’t pronounce it, it is probably not good for you. So we’ve decided to rather make our own fat bombs. We add cocoa to them, so they pass the test for “chocolaty”. We know exactly what is in it, and I can buy good quality organic ingredients. We make ours with coconut oil, which is on the healthy list of fats. It is fairly high in saturated fats, but it increases HDL cholesterol, which is good.
It is easy to get your daily fat intake from the “healthy fats” list. Add cream and cheese and butter in moderation to add flavor to the food, but focus on the healthy fats and bulk up on them.