A creamy, wonderful ketone-boosting milkshake filled with healthful fats and perfect for increasing your fat burning abilities. Includes anti-inflammatory foods that’ll reduce bloat, joint pain, headaches, and more.
So today’s post is all about inflammation! Inflammation on keto, how to reduce inflammation, and steps you can take to use whole foods to get you there.
And, the most common concern about longterm inflammation is the affect it’ll have on our heart health.
The Truth About Heart Disease
Studies show that only half of patients who have heart attacks have high cholesterol. Given that, it’s not surprising that cardiovascular disease is likely more a problem of inflammation and oxidative stress than one of elevated cholesterol.
Molecules called free radicals are behind oxidative stress: they can damage cells, DNA, enzymes, pretty much anything in your body. When LDL cholesterol becomes embedded in arterial walls, it joins with free radicals, causing inflammation—which narrows the arteries. If no free radicals are present or they’ve been neutralized by antioxidants, this won’t happen. So to keep your heart and arteries healthy, keep oxidative stress at bay by consuming as many antioxidants as possible. On the flip side, if you’re already experiencing issues with your cardiovascular system, working toward reducing inflammation and oxidative stress side by side is the one-two punch that your body needs to heal.
A lot of us don’t truly appreciate how powerful inflammation is. I’ll go fully into the topic starting on page 251, but now’s a perfect time to chat about how cholesterol helps to control inflammation and how a high total cholesterol number could be a sign of increased inflammation in the body.
All cholesterol but LDL pattern B actually works to reduce overall inflammation. Think of inflammation as the fire and cholesterol as the firefighter: the firefighter doesn’t cause the fire, but where there’s a fire, you’ll also find lots of firefighters. Whenever you have high amounts of cholesterol, it could be a sign that your body is fighting inflammation. If you only take steps to lower your cholesterol, without finding and treating the source of the inflammation, you are putting your body at an even higher risk.
The best way to reduce inflammation is to take the following steps:
- Avoid sugar.
- Keep stress low.
- Get enough quality sleep.
- Remove these oils.
- Limit your exposure to toxins and chemicals.
- Incorporate lots of colorful veggies and healthy fats into your diet.
Heart disease is almost always preventable and treatable with diet and lifestyle alterations.
For heart attack or stroke patients who are unwilling to change their diet and lifestyle, statin drugs reduce absolute risk of a secondary event by about 5 to 10 percent. So, technically, statin drugs can help prevent another heart attack or stroke if you’ve already had one—but the data is unclear on whether that will actually extend your life. What the data is very clear about is that when it comes to efficacy as well as safety, reducing your risk for cardiovascular disease using diet and lifestyle absolutely trumps using statins.
How to Reduce Oxidative Stress
- Supplement with glutathione, one of the most powerful antioxidants.
- Avoid sugar.
- Balance your blood sugar.
- Meditate to reduce stress.
- Avoid excess toxins.
- Eat glutathione-rich foods like walnuts, spinach, tomatoes, and asparagus.
- Eat sulfur-rich foods so you can produce your own glutathione. Sulfur-rich foods include garlic, onions, avocados, and cruciferous vegetables.
- Consume antioxidant-rich foods such as beets, kale, berries, tomatoes, nuts and seeds, green tea, cinnamon, ginger, and turmeric.
Many of these ingredients are in today’s fat burning milkshake! Filled will anti-inflammatory AND ketone-boosting amazingness.
The excerpt above is from my book, Keto for Women.
- 1 ½ cups (350 ml) milk (nondairy or regular)
- 2 tablespoons MCT oil or melted coconut oil or MCT oil powder
- 1 (3-in/7.5-cm) piece fresh turmeric root, peeled, or ¾ teaspoon turmeric powder
- 1 (½-in/1.25-cm) piece fresh ginger root, peeled, or ½ teaspoon ginger powder
- ¼ teaspoon ground cinnamon, plus more for sprinkling
- ¼ teaspoon vanilla extract or powder
- 1 to 2 teaspoons of erythritol or 2 drops liquid stevia
- Pinch of finely ground sea salt
- 2 ice cubes
- Place all the ingredients in a high-powered blender.
- If your blender is not a high-powered one, grate or mince the turmeric and ginger roots before adding them to the blender, or use powdered turmeric and ginger.) Blend on high speed for 10 to 30 seconds. The longer the mixture is blended, the stronger the turmeric and ginger flavor will be, especially if using fresh roots.
- Pour the milkshake into a glass, sprinkle with cinnamon, and enjoy.
Do you prioritize turmeric on your keto diet to reduce inflammation? If you give this recipe a try and experience a reduction in weight, reduction in inflammation, and a boost in ketones, let me know via instagram – @healthfulpursuit.