Reversing Atherosclerosis: Can Keto Help And How Long?

Atherosclerosis, or the hardening and narrowing of arteries, is a form of heart disease that can lead to chest pain, heart attacks, and heart failure. While it is the most common, preventable, and reversible type of heart disease, it is also the leading cause of death globally.

The ketogenic diet, a high-fat, low-carbohydrate diet, has been found to improve several risk factors for heart disease, including obesity, type 2 diabetes, and abnormal blood lipids. In both animal and human studies, the ketogenic diet has been shown to increase energy expenditure, reduce food intake, and promote weight loss.

However, the effects of the ketogenic diet on atherosclerosis are less clear. While some studies suggest that the ketogenic diet may reduce inflammation and protect against atherosclerosis, others indicate that it may worsen certain risk factors, such as insulin resistance and non-alcoholic fatty liver disease.

Overall, the ketogenic diet may have potential benefits for reducing the risk of heart disease, but more research is needed to determine its long-term effects, especially in humans.

The ketogenic diet can reduce inflammation and improve mental health

The ketogenic diet is a high-fat, low-carbohydrate regimen that has been used to treat epilepsy and other neurological illnesses. It works by changing the way the body uses energy, shifting from glucose to ketones and

The keto diet can help reduce weight and visceral fat

The keto diet is a very low-carb, high-fat diet. Restricting carbohydrates is key to shifting your body's source of energy from glucose to fat. This process can lead to rapid weight loss, including around the belly.

There are two types of belly fat: visceral and subcutaneous. Subcutaneous fat is the type of belly fat directly under the skin and accounts for about 90% of the fat in your body. It's fairly harmless to your health. However, visceral fat is located under and around the vital organs in your abdomen, and having too much of it can lead to conditions such as decreased insulin sensitivity.

Some studies have shown that a low-carb or ketogenic diet is effective for visceral fat loss. A two-year study on the keto diet reported a 15% reduction in abdominal fat. Other studies have shown that a low-carb diet leads to greater loss of abdominal fat than a low-fat diet, although greater overall weight loss was also observed, so it is unclear if low-carb will always be superior for targeting abdominal fat.

To maximise fat loss on keto, it is important to focus on healthy fats, such as coconut and olive oil, and to pay close attention to your carbohydrate intake and overall calorie intake. Exercise and adequate sleep are also important factors in achieving fat loss on the keto diet.

The keto diet can help lower blood pressure

High blood pressure is a common health problem that can lead to cardiovascular diseases, heart attacks, strokes, and kidney issues. It is imperative to treat hypertension, which is a blood pressure reading of over 140/90 mmHg.

The keto diet is a low-carb, moderate protein, and high-fat diet. It has been shown to be an effective tool in managing high blood pressure. Here are some ways in which the keto diet can help lower blood pressure:

Weight Loss

Obesity is a leading cause of hypertension. The keto diet helps burn fat and lose weight without restricting calorie intake. This is because the keto diet is associated with appetite suppression, increased energy expenditure, and lowered insulin levels, all of which contribute to fighting hypertension.

Comparison with Other Diets

The keto diet has been found to be more effective in lowering blood pressure than other popular diets such as the Zone diet, the LEARN diet, and the Ornish Diet. In one study, those on the keto diet saw twice the improvement in systolic blood pressure compared to these other diets.

Comparison with Medication

The keto diet has also been found to be more effective in lowering blood pressure than a regimen of a low-fat diet and the blood pressure medication Orlistat. While blood pressure rose in the low-fat and medication group, it improved in the keto group.

Cardiovascular Benefits

The keto diet can provide cardiovascular benefits by improving cholesterol levels. It increases HDL ("good") cholesterol levels and decreases triglyceride levels. It also increases LDL ("bad") cholesterol levels, but primarily by increasing LDL particle size, which is optimal as larger LDL particles are much less atherogenic than smaller varieties.

Blood Sugar Management

The keto diet can help manage blood sugar levels, which is important for lowering blood pressure. High blood sugar levels can accelerate atherosclerosis, which is the hardening and narrowing of arteries due to plaque buildup.

Stress Reduction

High-stress levels can activate the sympathetic nervous system, increasing blood pressure and leading to chronic heart diseases. The keto diet can help reduce stress by improving mental health and providing a sense of control over health and body composition.

Avoiding Unhealthy Foods

The keto diet helps avoid unhealthy foods that can increase blood pressure, such as those containing high fructose content and other refined carbohydrates.

Exercise Performance

The keto diet may enhance endurance training performance by promoting a shift to a more efficient metabolism that utilizes fat and ketone bodies as fuel. However, it may negatively affect resistance training and high-intensity endurance training due to reduced exercise efficiency and increased energy expenditure.

In conclusion, the keto diet can be a helpful tool in managing high blood pressure, but it is important to consult a doctor before starting any new diet, especially if you have existing health conditions.

The keto diet can help improve insulin resistance and type 2 diabetes

The keto diet is a low-carb, high-fat dietary regimen that has been linked to improvements in insulin sensitivity and higher rates of weight loss. Lowering carb intake induces a metabolic state known as ketosis, where the body produces ketones that burn fat, rather than carbohydrates, for energy. This can be beneficial for people with type 2 diabetes as it helps maintain blood sugar levels at a low but healthy level, reducing their dependency on anti-diabetic medication.

When on a keto diet, the body enters a state of ketosis, burning ketones for energy instead of carbohydrates. This process improves insulin sensitivity, as the body becomes more responsive to the hormone, allowing cells to absorb glucose more effectively. As a result, people with type 2 diabetes may be able to reduce their insulin dosage.

By restricting carbohydrates, the keto diet helps people with type 2 diabetes maintain healthy blood sugar levels. Carbohydrates are quickly converted into glucose, leading to spikes in blood sugar. By limiting carbs, the keto diet prevents these spikes, stabilising blood sugar levels. This is particularly beneficial for those with type 2 diabetes, as their bodies struggle to regulate blood sugar effectively.

The keto diet consists of low-carb, high-fat foods. This includes:

• Low-carb vegetables (leafy greens, broccoli)
• Eggs
• Meats (poultry, beef, pork)
• Healthy fat sources (avocados, olive oil, nuts, seeds)
• Fish and shellfish
• Unsweetened dairy products
• Berries (in moderation)

While the keto diet has been shown to be effective for blood sugar management and weight loss, it may not be suitable for everyone. Some precautions and potential side effects include:

• It can be challenging to stick to in the long term due to its restrictive nature.
• May lead to short-term side effects such as "keto-flu", bowel habit changes, leg cramps, and fatigue.
• May increase the risk of nutrient deficiencies, especially if not well-planned.
• Could lead to an elevated risk of fatty liver disease and cardiovascular disease, although evidence is conflicting.
• May not be suitable for those with a history of eating disorders or certain medications.

It is important to consult a healthcare professional before starting the keto diet, especially for those with type 2 diabetes, to ensure it is safe and appropriate for their individual needs.

The keto diet can help improve dyslipidemia

However, the keto diet may not be suitable for everyone. Some people may need to adjust their keto diet to avoid raising their cholesterol levels. For example, if you have pre-existing high cholesterol levels, it is recommended that you avoid artificial trans fats, processed meats, and fried foods, as these foods may increase your risk of heart disease. Instead, it is suggested that you replace some of the saturated fats in the diet with monounsaturated fats, such as avocados, olive oil, nuts, and nut butters. Additionally, certain polyunsaturated fats, such as omega-3 fats, may help lower triglyceride levels and increase HDL (good) cholesterol when consumed on a keto diet. Flax seeds, chia seeds, walnuts, and fatty fish such as salmon are good sources of omega-3s.

It is also important to note that the keto diet may not be suitable for those with kidney disease, liver disease, familial hypercholesterolemia (high cholesterol levels inherited from family), or fat-induced lipemia, as the diet may worsen these conditions. If you have type 1 diabetes, gallbladder issues, or a genetic disorder that influences fat metabolism, it is recommended that you consult a dietitian before adopting a keto diet.

While the keto diet can be a healthy choice for most people, it is always important to consult a healthcare professional to determine if it is suitable for your individual needs and cholesterol levels.

Frequently asked questions