Keto Diet: Clogged Arteries Or Healthy Choice?

The ketogenic diet has become increasingly popular, with an estimated 5% of people having tried it. While it can be effective for short-term weight loss, there are concerns about its impact on heart health. Research suggests that low-carb, high-fat diets like keto may significantly increase the risk of cardiovascular issues such as heart attacks, strokes, and blocked arteries. This is due to their association with higher levels of bad LDL cholesterol, which can build up inside arteries and restrict blood flow to the heart and brain. However, the long-term effects of keto diets on cardiovascular risk are not yet fully understood, and some studies suggest potential benefits, such as reduced blood pressure and improved lipid profiles. Given the conflicting evidence, it is essential to consult a doctor or dietitian before starting a keto diet, especially for those with heart disease or risk factors.

Keto may increase the risk of heart disease

The ketogenic diet has been associated with a higher risk of heart disease in new research. The high-fat, low-carbohydrate diet has been linked to a greater risk of cardiovascular issues such as heart attack, stroke, and blocked arteries.

The Research

A study presented at the American College of Cardiology's Annual Scientific Session in 2023 compared the diets of 305 people following a low-carb, high-fat (LCHF) diet with 1,200 people eating a standard diet. The LCHF diet was defined as one that was low in carbohydrates (25% of calories) and high in fat (45% of calories). The research found that people on the LCHF diet had greater levels of LDL cholesterol, the so-called "bad" cholesterol, and apolipoprotein B, which can predict heart disease.

The Risks

The study found that people on the LCHF diet had more than double the risk of artery blockage, heart attack, stroke, and peripheral artery disease. They also had a greater intake of saturated fat, which can increase the risk of heart disease and stroke by raising cholesterol levels.

The Alternative

A Mediterranean diet is often recommended by cardiologists as a heart-healthy alternative to the keto diet. This diet includes good fats like omega-3s from fish and unsaturated fats from avocado and nuts, as well as fiber-rich whole grains.

The Bottom Line

While the keto diet may be effective for weight loss and have some short-term benefits, the long-term effects on cardiovascular risk are not yet known. If you are considering the keto diet, especially if you have a family history of heart disease, it is important to speak with your doctor first.

Keto may lead to blocked arteries

Keto diets are becoming increasingly popular, with an estimated 5% of people having tried it. However, it is important to be aware of the potential risks associated with this high-fat, low-carb eating plan. One of the main concerns is the possible impact on heart health and the risk of developing cardiovascular issues, including blocked arteries.

The Link Between Keto and Blocked Arteries

Research has found a link between keto diets and higher levels of LDL cholesterol, also known as "bad" cholesterol. This type of cholesterol can build up inside the arteries, leading to a condition called hypercholesterolemia, or high cholesterol. This, in turn, increases the risk of cardiovascular events, including blocked arteries. In fact, one study found that people on a keto-like diet had more than double the risk of artery blockages, heart attacks, strokes, and peripheral artery disease.

The Role of Saturated Fats

Keto diets tend to be high in saturated fats, which are known to increase the risk of heart disease. Foods such as beef, bacon, butter, and coconut oil are commonly consumed on a keto diet and can contribute to higher cholesterol levels. The American Heart Association warns that consuming too much saturated fat can increase the risk of heart disease and stroke by raising cholesterol levels.

The Importance of Carbohydrates

While keto diets restrict carbohydrates, it is important to note that not all carbs are created equal. Whole grains, fruits, and legumes are considered healthy sources of carbohydrates that provide essential nutrients and fiber. Restricting these foods can mean missing out on their heart-protective benefits. In addition, carbohydrates are the brain's preferred fuel source, and adequate intake is crucial for proper brain function.

Individual Variability

It is worth noting that the impact of a keto diet may vary from person to person. Dr. David Katz, a lifestyle medicine specialist, points out that there are different ways to structure a keto diet, and the effects on cholesterol levels and cardiac events may differ accordingly. However, the potential for adverse effects is a cause for concern, especially for those at risk for heart disease.

A Balanced Approach

Maintaining a balanced diet that includes a variety of food groups is generally recommended for optimal health. A registered dietitian can provide guidance on how to incorporate all the necessary macronutrients, including carbohydrates, proteins, and healthy fats, into your diet while taking into account your individual needs and preferences.

Keto may cause a rise in bad cholesterol

The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet. It involves getting up to 80% of your calories from fat and sticking to 20 to 50 grams of net carbs per day. This means that people on the keto diet tend to eat a lot of fat, and in order to meet this quota, they may turn to unhealthy choices such as butter, coconut oil, and animal fat. These are all sources of saturated fat, which has been linked to poor heart health by the American Heart Association (AHA).

Some studies have found a link between keto diets and higher cholesterol. Specifically, keto diets have been associated with higher levels of LDL cholesterol, the so-called "bad" cholesterol. One study found that people on a keto-like diet had greater levels of LDL cholesterol, as well as a more than two-fold increase in the risk of cardiovascular issues such as heart attack, stroke, and blocked arteries. Another study found that a low-carb, high-fat diet was associated with a 245% increase in LDL cholesterol levels.

However, the effect of keto on heart health is not clear-cut. Some research suggests that keto may not have as detrimental an effect on cholesterol as previously thought. For example, one review found that keto diets produce modest reductions in triglycerides, modest changes in HDL ("good") cholesterol, and minimal changes in LDL ("bad") cholesterol. In addition, a small study found that a very low-carb diet led to a threefold increase in visceral fat loss compared to a low-fat diet, as well as improvements in insulin sensitivity, triglyceride levels, and HDL cholesterol.

The impact of keto on LDL cholesterol may depend on the quality of the diet and individual genetic factors. A healthy keto diet involves choosing heart-healthy, low-carb foods and maximizing the small amount of carbohydrates allowed. It is important to incorporate plenty of fiber and low GI-index veggies, and to choose unsaturated fats over saturated fats.

Overall, while keto may not be suitable for everyone, it can be a safe and effective way to lose weight and improve cardiovascular health for some people. However, it is important to speak to your doctor before starting the keto diet, especially if you have high cholesterol or other health concerns.

Keto may increase the risk of heart attack

The ketogenic or "keto" diet is a very low-carbohydrate, high-fat diet. It involves depriving the body of carbohydrates, forcing it to break down fat for energy instead. The breakdown of fat in the liver produces ketones, chemicals that the body uses as energy in the absence of carbohydrates.

Keto diets are associated with elevated levels of LDL cholesterol in some people. While elevated LDL cholesterol is a known risk factor for heart disease, the effects of a keto diet on the risk of heart disease and stroke have not been well studied.

The Risks of Keto

A 2023 study found that a "keto-like" diet was associated with a twofold heightened risk of cardiovascular events such as chest pain, blocked arteries requiring stenting, heart attacks, and strokes. The study also found that those with the highest levels of LDL cholesterol were at the highest risk for a cardiovascular event.

Who Should Avoid Keto?

The keto diet may not be suitable for people prone to heart disease. If you have heart disease, are at risk for it, or are concerned about your heart health, it is recommended that you consult a doctor or dietitian before starting a keto diet.

How to Reduce the Risks of Keto

The specific foods you choose on keto matter. A 2022 study found that those whose diets emphasized animal sources of fat and protein, such as cheese and meat, had a higher risk of developing type 2 diabetes. Those whose diets emphasized vegetable sources of fat and protein, as well as those whose diets deemphasized refined carbs, had a lower risk of developing type 2 diabetes.

Keto may increase the risk of stroke

Keto is a popular weight-loss diet that involves consuming very low amounts of carbohydrates and high amounts of fats. However, recent studies have found a link between "keto-like" diets and higher levels of LDL cholesterol, the so-called "bad" cholesterol. This type of diet is associated with a twofold heightened risk of cardiovascular issues, including chest pain (angina), blocked arteries requiring stents, heart attacks, and strokes.

The research, presented at the American College of Cardiology's Annual Scientific Session, found that a keto-style eating plan could lead to increased levels of LDL cholesterol, which may heighten the likelihood of cardiovascular disease. The study followed more than 70,000 people in the United Kingdom, with a particular focus on 305 participants who followed a low-carbohydrate, high-fat diet.

The findings suggest that people who are considering a keto diet should be aware of the potential risks involved. Keto may lead to an increase in LDL cholesterol levels, which is a known risk factor for heart disease. As such, it is recommended that individuals consult a healthcare provider before starting this dietary pattern and monitor their cholesterol levels regularly.

While elevated LDL cholesterol is a risk factor for heart disease, the long-term effects of keto diets on cardiovascular risk are not yet fully understood. Some research points to the possible cardiovascular benefits of keto, including reduced triglycerides, blood pressure, and inflammation. However, the specific foods chosen on a keto diet are important. A diet high in animal sources of fat and protein, such as cheese and meat, may increase the risk of developing type 2 diabetes. In contrast, a keto diet that emphasizes vegetable sources of fat and protein and de-emphasizes refined carbs may lower this risk.

Overall, the potential risks associated with a keto diet should be carefully considered. For those at risk for heart disease or with a family history of the disease, keto may increase the risk of heart disease and, therefore, should be approached with caution and under medical supervision. A balanced diet, such as the Mediterranean diet, that includes a variety of plant-based foods, whole grains, and healthy fats, may be a more sustainable and heart-healthy option.

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