How can I get in enough healthy fat without cheese?

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  1. How can I get enough daily “healthy fat” without eating too much cheese? My bad cholesterol has gone up by 40 points so don’t want it to go higher
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First, it is a myth that dietary fat increases cholesterol.  Most of the cholesterol in our bodies is made by our liver, while processing carbs.  So a keto diet should be great for reducing overall cholesterol.  also note that cholesterol is not actually the best indicator of health. If you really want to keep cholesterol in your purview as far as overall health, make it more about the ratios than the numbers themselves.  good:’bad’.

 

But to answer the part about increasing fat without so much cheese – there are several options.  If you are ok with dairy otherwise, there is full fat sour cream, heavy cream for coffee/cooking, butter, etc.  Non-dairy options: olives, coconut oil, olive oil, oil and vinegar on everything, unsweetened nut butters, nuts (not peanuts and cashews), fatty fish, avocados.

 

Here is a study about how ketosis helps improve lipid profiles:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2716748/

Dashti, H. M., Mathew, T. C., Hussein, T., Asfar, S. K., Behbahani, A., Khoursheed, M. A., … Al-Zaid, N. S. (2004). Long-term effects of a ketogenic diet in obese patients. Experimental & Clinical Cardiology9(3), 200–205.

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Hey Joyce!

I don’t eat much dairy at all! I love to get my healthy fats in with avocados and cooking in oils. If I am super low on my fats for the day then I’ll whip up some delicious fat bombs! If you are not used to eating a lot of fat, I would suggest doing it slowly to keep digestive upset at bay. Another thing I do is to add MCT oil or powder to my coffee in the morning. Get fattier cuts of meat when you are shopping and make yummy guacamole!

Here is a great post about Fat Bombs for some ideas!

Becky

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