Lowering Bad Cholesterol On Keto: What You Need To Know

The keto diet is a low-carb, high-fat diet that can lead to a rise in cholesterol levels. While the impact of elevated cholesterol on cardiovascular health is still debated, there are several ways to lower cholesterol on a keto diet. Firstly, it is recommended to avoid adding extra fat to your coffee and only eat when hungry. Secondly, increasing your intake of unsaturated fats, such as olive oil, fatty fish, and avocados, can help lower LDL cholesterol. Thirdly, incorporating LDL-lowering keto-friendly foods like avocados, green vegetables, nuts, and seeds can be beneficial. Additionally, consider drinking tulsi tea and engaging in regular aerobic exercise and moderate resistance training. Finally, quitting smoking, practising intermittent fasting, and cooking at home can also help lower cholesterol levels.

Eat more fibre-rich foods like avocados, leafy greens, nuts and seeds

Eating more fibre-rich foods like avocados, leafy greens, nuts and seeds is a great way to lower your bad cholesterol on a keto diet.

Avocados are a fantastic source of healthy, unsaturated fats, which can help to lower your LDL cholesterol. They are also a good source of fibre, which can help to reduce your risk of heart disease. Try adding some crushed avocado to your salmon or chicken, or spreading it on seed crackers as a healthy snack.

Leafy greens such as spinach, kale, collards and mustard greens are not only low in carbs, but also packed with nutrients and fibre. Try to incorporate a variety of leafy greens into your diet to get the full range of benefits that they offer. Steam or sauté them as a side dish, add them to smoothies, or use them as a base for a salad.

Nuts and seeds are another excellent source of fibre and healthy fats. Walnuts, almonds, macadamia nuts, and Brazil nuts are all great choices for a keto diet, as they contain 3 grams of net carbs or less. Chia seeds and flax seeds, in particular, are rich in omega-3 fatty acids, which are great for heart health. Try snacking on a handful of nuts or seeds, or adding them to your yoghurt, porridge or salads.

By incorporating more of these fibre-rich foods into your diet, you can help to lower your LDL cholesterol and improve your overall heart health, while still enjoying the benefits of the keto diet.

Avoid adding fat to your coffee

If you're on a keto diet and are looking to lower your cholesterol, it's important to be mindful of what you put in your coffee. While coffee itself doesn't contain cholesterol, the additions you make can have an impact on your cholesterol levels.

Bulletproof coffee, which is popular among keto dieters, involves adding butter and coconut (or MCT) oil to your coffee. Both of these additions are high in saturated fat and have been linked to sharp rises in LDL ("bad") cholesterol.

Similarly, cream and half-and-half, which are commonly used to lighten coffee, are made with whole-fat milk and also contain high levels of saturated fat. Nonfat or low-fat options, as well as plant-based milk alternatives, are better choices if you want to keep your LDL cholesterol levels in check.

If you're used to adding a splash of milk to your coffee, consider switching to a lower-fat option or limiting the amount of added sugar. While black coffee may not be your cup of tea, it's a healthier option when it comes to managing your cholesterol.

In addition to the above, it's worth noting that the type of coffee and brewing method can also impact cholesterol levels. Unfiltered coffee, such as espresso, French press, boiled coffee, Turkish coffee, and pour-over coffee, tend to have higher levels of cholesterol-raising compounds. Opting for filtered coffee can help reduce the amount of these compounds in your cup.

Eat only when hungry

Eating only when you're hungry is known as time-restricted eating, and it can help lower your LDL cholesterol. This practice involves consuming all your food within a set window of time each day. For example, you might choose to eat only between 10:00 a.m. and 6:00 p.m. or 11:00 a.m. and 7:00 p.m.

A small pilot study showed a significant reduction in LDL cholesterol in participants who ate all their food within a 10-hour window. Additionally, one meta-analysis of clinical trials found that intermittent fasting can lower cholesterol to some extent.

If you decide to try time-restricted eating, pay attention to how you feel during and after the fasting period, and adjust the time window and frequency as needed. It's important to consult your doctor before starting intermittent fasting or making any significant dietary changes.

Eat foods higher in unsaturated fats

Eating foods rich in unsaturated fats is a great way to lower your LDL cholesterol while on a keto diet. Unsaturated fats have been shown to have a positive impact on health and can help lower cholesterol levels.

So, what foods are high in unsaturated fats?

• Nuts and seeds are a great source of unsaturated fats and are also low carb. Walnuts, almonds, macadamia nuts, and Brazil nuts are all good options. Just watch your portions, as it's easy to overconsume fat and calories when eating nuts.
• Oily fish such as salmon, tuna, anchovies, and sardines are high in omega-3 fatty acids and are a great source of unsaturated fats.
• Avocados are another excellent source of heart-healthy monounsaturated fatty acids. They're also packed with fibre, which is great for digestive health.
• Olive oil is a staple of the heart-healthy Mediterranean diet and is a good source of unsaturated fat. It's great for light sautéing, using in dressings, or drizzling over cooked meats or vegetables.
• Avocado oil is similar to olive oil in terms of its fat composition, but it has a higher smoke point, making it ideal for stir-frying and searing.
• Chia seeds and flax seeds are also good sources of unsaturated fats and omega-3 fatty acids.

When following a ketogenic diet, it's important to focus on healthy fat sources like those listed above. By incorporating more of these foods into your diet, you can help lower your LDL cholesterol while still enjoying the benefits of the keto diet.

Eat LDL-lowering keto-friendly foods

If you're on a keto diet and want to lower your LDL cholesterol, there are some foods that may help. Here are some keto-friendly foods that are known to help lower cholesterol:

• Avocados: Avocados are rich in healthy monounsaturated fats and fibre, which can help lower cholesterol. An analysis of 10 studies found that regular consumption of avocados led to a significant decrease in LDL cholesterol.
• Green vegetables: Dark, leafy greens like spinach and kale, as well as cruciferous vegetables like broccoli and cabbage, are excellent choices. These vegetables are high in fibre and bind to bile acids, which can help lower cholesterol. Steaming or cooking these vegetables may be better than eating them raw.
• Cocoa and dark chocolate: Cocoa and dark chocolate (at least 85% cocoa) can help lower LDL cholesterol and protect it from becoming oxidized or damaged.
• Nuts and seeds: Nuts and seeds, such as walnuts, almonds, macadamia nuts, and Brazil nuts, are rich in fibre and monounsaturated fats, which can help lower cholesterol. Eating two servings of nuts per day has been shown to reduce LDL cholesterol by an average of 7%.
• Fatty fish: Fatty fish like salmon, tuna, and trout are rich in omega-3 fatty acids, which are known to help lower cholesterol.
• Olive oil: Using olive oil instead of other oils can be beneficial. It is a good source of monounsaturated fats and has additional heart-healthy benefits, such as reducing inflammation and improving endothelial function.
• Oats: Although not typically considered keto-friendly, small portions of oats can be included in a keto diet if you plan your carb intake wisely. Oats contain soluble fibre, which is beneficial for lowering cholesterol.
• Berries: Antioxidant-rich berries like raspberries, strawberries, and blackberries are keto-friendly and have been shown to reduce LDL cholesterol.

In addition to these keto-friendly foods, increasing your fibre intake through supplements or including more fibre-rich, low-carb vegetables in your diet can also help lower cholesterol.

Frequently asked questions