Keto And High Cholesterol: A Healthy Combination?

The ketogenic diet is a high-fat, low-carb diet that can be an effective way to lose weight and improve health. However, its impact on cholesterol levels has been a topic of debate. Some studies suggest that keto may lead to lower levels of high-density lipoprotein (HDL or good cholesterol) and higher levels of low-density lipoprotein (LDL or bad cholesterol), which could potentially increase the risk of heart disease. On the other hand, other studies indicate that keto may increase HDL levels, which is beneficial for heart health. The effect of keto on cholesterol appears to vary across individuals, and factors such as body composition and the types of fats consumed may play a role. While keto can be a healthy diet for many, those with high cholesterol should consult their healthcare provider and monitor their cholesterol levels regularly to ensure it remains within a safe range.

The impact of keto on good and bad cholesterol

The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet. The diet recommends that 55-60% of daily macronutrients should come from fat, and only 5-10% from carbohydrates.

Some studies suggest that the keto diet can have a detrimental effect on cholesterol levels, specifically by lowering levels of high-density lipoprotein (HDL), or "good" cholesterol, and raising levels of low-density lipoprotein (LDL), or "bad" cholesterol.

The impact on "good" cholesterol

Some studies have found that the keto diet can lower HDL levels. However, other studies have found the opposite effect, with the keto diet raising HDL levels.

The impact on "bad" cholesterol

There is evidence to suggest that the keto diet can raise LDL levels, particularly in lean individuals. One study found that patients who were consuming a keto diet had an average increase in LDL cholesterol of 245%. However, the long-term implications of the keto diet on cholesterol are not yet fully understood, and more research is needed.

The impact of keto on cholesterol: It depends

The impact of the keto diet on cholesterol levels appears to depend on the quality of the diet and individual genetic factors.

When it comes to "good" cholesterol, or HDL, some studies have found that the keto diet can raise HDL levels, particularly when people replace carbohydrates with saturated, monounsaturated, and polyunsaturated fats.

Regarding "bad" cholesterol, or LDL, the impact of the keto diet again depends on several factors. The keto diet may lead to an increase in LDL levels, especially in those with a genetic predisposition to cholesterol metabolism dysregulation. However, this effect is not seen in all individuals, and some studies have found that the keto diet can lower LDL levels, particularly when the diet is high in healthy unsaturated fats and limited in unhealthy saturated fats.

The bottom line

The keto diet may have a modest impact on cholesterol levels, with some studies showing a decrease in total cholesterol and others showing an increase. The impact of the keto diet on "good" and "bad" cholesterol appears to depend on the quality of the diet and individual genetic factors. It is important to consult a doctor or dietitian before starting the keto diet, especially for those with high cholesterol or other health conditions.

How to lower cholesterol on keto

The keto diet is a popular, effective way to lose weight. It involves eating a low-carb, high-fat diet, which puts your body into a metabolic state called ketosis, where it burns fat instead of glucose.

Some people worry that eating more fat will raise cholesterol levels and increase the risk of heart disease. While this is true for some, studies have shown that for most people, common heart disease risk factors improve when following a keto diet.

However, if you are concerned about high cholesterol, there are some simple steps you can take to lower your cholesterol while still enjoying the benefits of keto.

Consult a Healthcare Professional

Before starting any new diet, it is important to consult a doctor or dietitian, especially if you have pre-existing health conditions. They can advise whether keto is suitable for you and monitor your cholesterol levels to ensure they remain at a safe level.

Avoid Artificial Trans Fats, Processed Meats, and Fried Foods

These foods may increase your risk of heart disease, so it is best to avoid them, especially if you already have high cholesterol.

Replace Saturated Fats with Monounsaturated Fats

Saturated fats are found in many animal and dairy products, such as beef, pork, butter, and coconut oil. While on keto, try to consume more monounsaturated fats, which are associated with a lower risk of heart disease and can help lower cholesterol levels. Good sources of monounsaturated fats include avocados, olive oil, nuts, and nut butters.

Consume Polyunsaturated Fats

Polyunsaturated fats, such as omega-3 fats, may help lower triglyceride levels and increase HDL ("good") cholesterol. Include foods like flax seeds, chia seeds, walnuts, and fatty fish such as salmon in your diet.

Eat More Fiber

Just because keto is low-carb doesn't mean it has to be low-fiber. Include fiber-rich foods such as nuts, seeds, berries, and low-carb veggies in your diet. A higher fiber intake may help lower your cholesterol levels.

Exercise, Sleep, and Reduce Stress

In addition to dietary changes, other lifestyle factors can help lower cholesterol. Exercising, getting enough sleep, and minimizing stress can all positively impact your cholesterol levels.

The link between keto, cholesterol, and heart disease

The keto diet is a popular eating regimen that involves eating high amounts of fat, moderate amounts of protein, and minimal amounts of carbohydrates. This diet typically limits total carbohydrate intake to about 5%–10% of your total daily calories, with fat intake making up around 70%–80% of your daily calories. Due to its high fat content, there is a common concern that the keto diet may negatively impact cholesterol levels and increase the risk of heart disease.

Cholesterol is a waxy substance produced in the liver and other cells of the body. It plays several important roles, including maintaining cell membrane integrity and synthesizing hormones and vitamins. There are two main types of cholesterol: high-density lipoprotein (HDL), or "good" cholesterol, and low-density lipoprotein (LDL), or "bad" cholesterol. High levels of LDL cholesterol are associated with an increased risk of heart disease, as it contributes to fatty buildup in the arteries, leading to a higher risk of heart attack and stroke.

The link between the keto diet, cholesterol, and heart disease is a complex one, and there is ongoing research to understand the full impact of this diet on cholesterol levels. Some studies suggest that the keto diet can lead to lower levels of HDL cholesterol and higher levels of LDL cholesterol. This could potentially increase the risk of heart disease. However, other studies have found that the keto diet may improve cholesterol levels by increasing HDL cholesterol and decreasing triglyceride levels.

It is important to note that the impact of the keto diet on cholesterol levels may vary depending on individual factors such as genetics and the types of fats consumed. Unsaturated fats, such as olive oil, avocado oil, and fatty fish, are associated with improved cholesterol levels and a lower risk of heart disease. On the other hand, saturated fats found in animal and dairy products can lead to higher levels of LDL cholesterol. Therefore, it is recommended that individuals on the keto diet prioritize consuming unsaturated fats to support heart health.

While the keto diet may offer benefits such as weight loss and improved appetite control, it is not suitable for everyone. Individuals with high cholesterol or other risk factors for heart disease should consult their healthcare provider before starting the keto diet, as close monitoring of cholesterol levels is necessary to ensure safe and healthy outcomes.

The best keto foods for lowering cholesterol

The keto diet is a very low-carbohydrate, high-fat diet. It was initially developed to help children and adults experiencing epileptic seizures but is now used to help people reach health goals, including weight loss.

The cholesterol concern

A common concern about starting a ketogenic diet is that consuming more fat will raise cholesterol levels, potentially increasing the risk of heart disease.

The cholesterol reality

Cholesterol is a waxy substance produced in the liver and other cells in your body. It plays several important roles in the body, including maintaining cell membrane integrity and fluidity, and creating bile acids for absorbing fat-soluble vitamins.

The keto diet and cholesterol

The keto diet can affect both LDL ("bad") and HDL ("good") cholesterol, but studies have been small and short-term with varying results. Some studies have found that the keto diet has beneficial effects on LDL and HDL cholesterol levels, while others have found no effect. Some have reported an increase in LDL cholesterol.

Best keto foods for lowering cholesterol

• Lean animal proteins – High saturated fat intake on a low-carb diet may be why LDL cholesterol levels increase. These fats are found in high-fat beef and pork products such as bacon and sausage. Instead, opt for lean cuts of beef and pork, such as sirloin or pork loin, white meat chicken and turkey, eggs, and seafood.
• Fatty fish – Eating fatty fish twice a week may help lower cholesterol. The omega-3 fats found in salmon, tuna, mackerel, and sardines are good for your heart and may help improve your cholesterol numbers.
• Plant-based, low-carb, cholesterol-lowering foods – When trying to lower LDL on your low-carb diet, replace butter, cream, and lard with plant-based alternatives such as olive oil, sunflower oil, avocados, olives, nuts, and seeds.
• Low-carb fruits and vegetables – Many vegetables have 10 grams or less per serving, including spinach, broccoli, kale, peppers, tomatoes, asparagus, and cauliflower. Pumpkin is technically a fruit and is also very low in carbs, with 6 grams in a 1/2-cup serving. Using net carbs (total carbs minus fiber), fruits that might fit your plan include raspberries and strawberries.
• Low-carb, cholesterol-lowering legumes – A 1/2-cup serving of cooked lentils, kidney beans, or garbanzo beans has about 20 grams of carbs.

How long to wait before seeing cholesterol improvements on keto

The ketogenic diet is a popular, very-low-carb, high-fat diet that people use to lose weight and improve their overall health and well-being. The diet 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.

There is evidence to suggest that the keto diet can affect cholesterol levels. Some studies suggest that the keto diet can lower levels of high-density lipoprotein (HDL), or "good" cholesterol, and raise levels of low-density lipoprotein (LDL), or "bad" cholesterol. However, other studies suggest the opposite—that the keto diet can raise HDL cholesterol levels.

The impact of the keto diet on cholesterol levels may depend on the quality of the diet and individual factors such as weight, insulin resistance, and genetic predispositions. For example, one study found that keto diets were associated with a reduction in total cholesterol, an increase in HDL, a decrease in triglycerides, and reductions in LDL for people of normal weight and with obesity. In contrast, other research has shown a rise in LDL or no change.

The time it takes to see improvements in cholesterol levels on the keto diet may vary depending on these individual factors. Some people may see improvements in cholesterol levels within a few months, while others may take longer. It is important to consult with a healthcare professional to determine if the keto diet is suitable for you and to monitor your cholesterol levels regularly.

• Avoid artificial trans fats, processed meats, and fried foods, as these may increase your risk of heart disease.
• Replace some saturated fats in the diet with monounsaturated fats, such as avocados, olive oil, nuts, and nut butters.
• Include polyunsaturated fats, such as omega-3 fats, which can help lower triglyceride levels and increase HDL cholesterol.
• Include fiber-rich foods such as nuts, seeds, berries, and low-carb vegetables.
• Choose heart-healthy, unsaturated fats, such as nuts, nut butter, seeds, avocado, and extra virgin oils.
• Maximize the small amount of carbohydrates you're allowed by including low-GI-index veggies like spinach and broccoli.

Frequently asked questions