What are Mediterranean Fats?
If you have concerns about your blood work and in particular your lipid markers you can make some adjustments. Replace butter and coconut oil with olive oil, macadamia nuts, avocado oil. These fall under the category of monounsaturated fatty acids. Of course you also want to have a substantial amount of fat from fish. The fatty acids in fish are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). They lower inflammation while supporting cardiovascular and brain health.
Gut Health & Saturated Fat
Only a small percent of the population is hyper sensitive to saturated fats. More people have elevated lipid markers because of other reasons including inflammation, gut infections and metabolic syndrome. In terms of gut health, you may be surprised to learn that saturated fats carry more of the endotoxin LPS (lipopolysaccharide) into circulation. But lipoproteins help clear LPS. What this means is a mediterranean keto diet can be helpful.
Burning fat instead of carbohydrates can increase the amount of fat in your bloodstream temporarily. Some patients see significantly elevated LDL-P when they first adopt a keto diet. As long as you are monitoring other blood markers this may not be a problem. It’s unknown if this spike represents the same risk for someone who is on a low-carbohydrate, low-insulin diet with inflammation in check.
And last its important for many reasons to vary the types of fat in your diet regardless of your lipid markers. We know that a ketogenic diet improves the gut microbiota helping infants with epilepsy. There is further evidence that rotating the kinds of fats further improves the diversity of the gut. This then repairs immune health and a number of other health issues that can lead to chronic illness.