Keto Dieting: Lowering Cholesterol, Improving Health

The ketogenic diet is a popular way to lose weight and improve overall health. It involves restricting your total carbohydrate intake to 20-50 grams per day, which forces your body to shift from using glucose as its main source of energy to using ketone bodies, a type of chemical formed from the breakdown of fat. While the keto diet is generally considered healthy and safe for most people, some people may need to adjust their diet to avoid raising their cholesterol levels. This is because cholesterol levels are linked to heart disease risk. Most research suggests that keto diets can help lower total cholesterol and LDL (bad) cholesterol levels while raising HDL (good) cholesterol levels. However, in some cases, the keto diet may initially raise total and LDL cholesterol levels. To lower cholesterol on a keto diet, it is recommended to avoid artificial trans fats, processed meats, and fried foods, and to replace some saturated fats with monounsaturated fats found in foods like avocados, olive oil, nuts, and seeds.

Avoid artificial trans fats, processed meats, and fried foods

While the keto diet is a popular way to lose weight and improve overall health, it is important to be mindful of the types of fat you are consuming. Artificial trans fats, processed meats, and fried foods should be avoided, as they can negatively impact your health and raise your cholesterol levels.

Artificial trans fats are known to increase the risk of heart disease and are often found in processed foods. On ingredient labels, trans fats may be listed as "partially hydrogenated oils" or "shortening". It is best to avoid these ingredients as much as possible, regardless of your dietary preferences. The high fat intake associated with the keto diet should ideally come from healthy sources such as olive oil and nuts.

Processed meats, including bacon, sausage, salami, hot dogs, and deli meats, are also linked to negative health outcomes. A study published in JAMA Internal Medicine found that consuming just two servings of processed meat per week increased the risk of cardiovascular disease and premature death. As the keto diet often includes a high proportion of meat, it is important for keto dieters to be mindful of their intake of processed meats and aim for moderation.

Fried foods can also be problematic on the keto diet, as they can add to your daily intake of carbs and calories. Most fried foods are breaded, and consuming breaded items can cause you to exceed the keto diet's strict carb limits. Additionally, many fried foods are starchy, such as French fries, which keto dieters aim to avoid. While air fryers can be a healthier alternative to traditional frying methods, it is still important to consume fried foods in moderation, even when following a keto diet.

By avoiding artificial trans fats, processed meats, and fried foods, you can help ensure that your keto diet supports your health and lowers your cholesterol levels, rather than increasing your risk of heart disease and other negative health outcomes.

Consume more monounsaturated fats

Monounsaturated fats are a type of fat with one double bond between the carbons in their chains. They are a healthier alternative to saturated fats and can be found in olive oil, avocados, and nuts. Consuming more monounsaturated fats may help lower your cholesterol levels.

Sources of Monounsaturated Fats

Monounsaturated fats can be found in a variety of foods, including:

• Olives and olive oil
• Avocados and avocado oil
• Nuts like almonds, pecans, peanuts, and macadamias
• Nut butters

Benefits of Monounsaturated Fats

Monounsaturated fats offer several benefits, including:

• Reducing the risk of heart disease and stroke
• Lowering cholesterol levels
• Helping to regulate inflammation and immunity
• Maintaining the health of cells, including skin and hair cells

Tips for Including More Monounsaturated Fats in Your Keto Diet

• Use olive oil as your primary cooking oil. It has a high smoke point and is a good source of monounsaturated fat.
• Avocados are a great source of monounsaturated fat and can be added to salads, spread on toast, or used as a base for dips like guacamole.
• Choose nuts and nut butters as snacks. Almonds, pecans, and peanuts are all good sources of monounsaturated fats.
• Include a variety of nuts and seeds in your meals. Chia seeds, for example, have a higher content of polyunsaturated fats, which can also be beneficial for cholesterol levels.

Eat more avocados, olive oil, nuts, and seeds

Avocados, olive oil, nuts, and seeds are all excellent sources of healthy fats and can be incorporated into a keto diet in several ways.

Avocados are a great source of monounsaturated fatty acids (MUFAs) and fiber, which is beneficial for digestive health. They can be added to keto-friendly salads, smoothies, or breakfast plates. Avocado oil, extracted from the fruit's pulp, is also a healthy option, as it is rich in oleic acid, polyunsaturated fats, carotenoids, and other antioxidants. It has a high smoke point, making it ideal for stir-frying and searing, but it can also be used in marinades, dressings, or dips.

Olive oil, a staple of the heart-healthy Mediterranean diet, is another excellent source of monounsaturated fats. It is great for light sautéing, dressings, or drizzling over cooked meats or vegetables.

Nuts and nut butters are also good sources of unsaturated fats, but it is important to check labels to calculate the exact amount of fat and carbohydrates. For example, almond butter and whole almonds contain carbohydrates, so it is important to factor these into your daily totals. Additionally, when choosing a nut butter, opt for one without added sugar to avoid adding extra carbs to your diet.

Chia seeds and flaxseeds are recommended because they offer omega-3 fatty acids, which can help improve the ratio of omega-6s to omega-3s in your diet. Omega-3s are linked to a lower risk of insulin resistance and obesity.

By incorporating these foods into your keto diet, you can help lower your cholesterol levels and improve your overall health.

Increase your fibre intake

The keto diet is often criticized for its lack of fibre. In fact, many people who follow the diet complain of constipation. However, it is important to ensure you are getting enough fibre when following keto, as it plays a key role in digestive health.

Dietary fibre is a non-digestible carbohydrate found in plant foods. It passes through your system and keeps you regular by softening and adding bulk to your stools. It also has benefits beyond bowel movements, such as feeding the good bacteria in your gut and aiding healthy digestion and nutrient absorption.

The US Department of Agriculture's 2020-2025 Dietary Guidelines for Americans set a goal of 28 to 34 grams of fibre per day, depending on age and sex. While this may seem like a challenging goal when following a keto diet, there are plenty of keto-friendly, fibre-rich foods that can help you meet your daily target.

Avocados

Half an avocado contains 1.4 net carbs and 5 grams of fibre, making it a great source of both fibre and fat.

Chia Seeds

One ounce of chia seeds offers 9.6 grams of fibre and just 2.2 grams of net carbs. Chia seed pudding is a popular way to incorporate these seeds into your diet, but they can also be sprinkled into smoothies, oatmeal, eggs, or salads.

Nuts

Nuts are a great source of fibre and fat on the keto diet. Pecans, for example, offer just 1.2 net carbs per ounce (19 halves), along with 2.7 grams of fibre. Almonds are another good choice, providing 3.5 grams of fibre and about 2.5 grams of net carbs per ounce (23 whole kernels).

Flax Seeds

Flax seeds are another small but mighty source of fibre. One tablespoon of ground flax boasts 2 grams of fibre and 0 net carbs. They are also a great source of omega-3 fatty acids, which have been shown to lower cholesterol.

Vegetables

When following a keto diet, it is important to choose your vegetables wisely. Starchy veggies like sweet potatoes are off-limits, but there are plenty of keto-friendly greens to choose from. Collard greens, for example, provide about 2 grams of net carbs and 5.6 grams of fibre per cup. Cauliflower is another versatile, low-carb veggie that can be used in a variety of dishes. A 1-cup serving contains only 3 grams of net carbs and 2 grams of fibre.

By incorporating these fibre-rich foods into your keto diet, you can help ensure you are getting enough of this important nutrient, which is essential for digestive health and has a variety of other health benefits.

Speak to a healthcare professional before starting the keto diet

The keto diet is a popular way to lose weight and improve overall health. It involves restricting your total carbohydrate intake to 20–50 grams per day, which forces your body to shift from using glucose as its main energy source to using ketone bodies, a type of chemical formed from breaking down fat. This shift puts your body into a natural metabolic state called ketosis.

While the keto diet is generally safe and suitable for most people, it is always a good idea to speak to a healthcare professional before starting any new diet, especially one as restrictive as keto. This is particularly important if you have any pre-existing health conditions or risk factors for heart disease.

• Monitoring cholesterol levels: The keto diet may affect your cholesterol levels. While it can help lower total cholesterol and LDL (bad) cholesterol levels in the long term, in some cases, it may temporarily increase them. A healthcare professional can monitor your cholesterol levels and advise you on whether the keto diet is suitable for you. They can also guide you in adjusting your diet to prevent raising your cholesterol levels.
• Existing health conditions: The keto diet may not be suitable for everyone. If you have kidney disease, liver disease, familial hypercholesterolemia (high cholesterol levels inherited from family), or fat-induced lipemia, the keto diet may worsen these conditions. Those with type 1 diabetes, gallbladder issues, or a genetic disorder affecting fat metabolism should also consult a dietitian before adopting the keto diet.
• Potential side effects: The keto diet may have some side effects, such as the "keto flu," which includes symptoms like nausea, headache, fatigue, and brain fog. Additionally, people on the keto diet are more susceptible to vitamin deficiencies, liver disease, kidney stones, and heart disease. A healthcare professional can help you manage and mitigate these potential side effects.
• Nutrient deficiencies: The keto diet can make it more difficult to get enough of certain nutrients. A healthcare professional can help you plan your diet to ensure you are meeting all your nutritional needs.
• Pregnancy and breastfeeding: More research is needed to determine the safety of the keto diet during pregnancy and breastfeeding. If you are pregnant, planning to become pregnant, or breastfeeding, it is crucial to consult a healthcare professional before starting the keto diet.
• Individualized guidance: Everyone's body is different, and a healthcare professional can provide personalized guidance based on your health status, goals, and dietary preferences. They can also help you create a plan for transitioning off the keto diet, as it may not be sustainable for the long term.

In conclusion, while the keto diet can be a safe and effective way to improve your health and lower cholesterol, it is always best to speak to a healthcare professional before making any significant dietary changes. They can provide individualized advice, monitor your health, and help you maximize the benefits while minimizing any potential risks.

Frequently asked questions