Keto Diet: Heart Friend Or Foe?

The ketogenic diet is a popular, low-carb, high-fat eating plan that has been linked to successful weight loss and muscle building. However, the question of whether keto is bad for your heart remains a subject of debate. While some sources claim that the keto diet can lead to a decrease in cardiovascular risk factors such as obesity and high blood pressure, others argue that the high-fat content of the diet may increase the risk of heart disease. Ultimately, the decision to follow the keto diet should be made under the supervision of a medical professional, especially for those with a history of heart disease or other risk factors.

Keto can lower blood sugar and blood pressure, reducing the risk of diabetes

The ketogenic (keto) diet is a high-fat, low-carb diet that can lower blood sugar and blood pressure, reducing the risk of diabetes.

The keto diet can be an effective way to lower blood sugar and blood pressure, which can reduce the risk of diabetes and improve heart health. By reducing carbohydrate intake, the body is forced into a state of ketosis, where it burns fat for energy instead of carbohydrates. This can lead to weight loss, which is often a driving factor for people adopting the keto diet.

Recent studies have shown that a low-carbohydrate diet may be as effective, or even more effective, than blood pressure medication at lowering blood pressure. Obesity is a leading cause of hypertension (high blood pressure), so shedding extra fat is a good place to start for those looking to lower their blood pressure. The keto diet is associated with appetite suppression, increased energy expenditure, and lowered insulin levels, all of which contribute to fighting hypertension.

The keto diet has also been shown to improve blood glucose (sugar) levels and reduce the need for insulin in people with type 2 diabetes. However, it is important to note that there are risks associated with the keto diet, and it should be discussed with a doctor before making any drastic dietary changes. Additionally, the keto diet may not be suitable for everyone, including those who are pregnant or may become pregnant, and those with chronic kidney disease.

While the keto diet can be effective for lowering blood sugar and blood pressure, it is important to ensure that it is done properly. A "clean keto" diet that focuses on "good" fats, such as unsaturated fats found in vegetable oils, nuts, seeds, and fish, is generally recommended over a "dirty keto" diet that includes more saturated and trans fats. A well-balanced diet that is high in vegetables and lean meats and low in processed foods is generally considered the best approach for overall health.

The diet can cause dehydration and lack of salt in the body, leading to heart palpitations

The keto diet is a low-carb, moderate protein, and high-fat diet. It involves reducing your carbohydrate intake to below 5% so that your body enters a metabolic state called ketosis, where it uses fat as its primary energy source. While this can lead to weight loss, it can also cause some adverse side effects, including dehydration and a lack of salt in the body, which can lead to heart palpitations.

Heart palpitations, or cardiac arrhythmia, are characterised by a racing heartbeat, which can be felt and may cause discomfort. This can be caused by a variety of factors, including stress, intense exercise, caffeine, hormonal conditions, and medications. However, in the context of the keto diet, heart palpitations are often due to dehydration and a mineral deficiency, specifically a lack of salt.

When you drastically reduce your carbohydrate intake, your body produces less insulin and uses up its glycogen stores, leading to increased water loss. This can result in dehydration, which is a common cause of heart palpitations. Additionally, the reduced insulin levels cause your kidneys to excrete more sodium, disrupting the balance of essential electrolytes in your body.

The primary electrolytes affected are sodium, potassium, and magnesium, all of which play crucial roles in maintaining heart health. Sodium helps regulate fluids, blood pressure, and the electrical charge of muscle and nerve cells. Potassium is essential for the excitability of heart muscle, and a deficiency can contribute to heart palpitations. Magnesium is involved in maintaining normal amounts of electrolytes inside heart muscle cells, and a deficiency can also lead to heart palpitations, muscle cramping, insomnia, and fatigue.

To remedy or prevent keto-related heart palpitations, it is important to stay hydrated and ensure adequate mineral intake. Drinking salted water or consuming mineral-rich vegetables like cauliflower, spinach, broccoli, and leafy greens can help maintain electrolyte balance. Additionally, supplementing with essential electrolytes and minerals can be beneficial during the transition to a keto diet.

While keto-related heart palpitations are usually short-term and resolve as your body adjusts to using ketones for energy, it is important to monitor your heart health and consult a doctor if symptoms persist or worsen.

Keto may increase the risk of heart disease due to high saturated fat intake

The keto diet is a high-fat, low-carb, and moderate protein diet. It involves reducing carbohydrate intake to below 5% and replacing those calories with fat, which can account for up to 75% of the diet. While this can be an effective way to lose weight, there are concerns about the impact of such a high-fat diet on heart health.

Keto may increase the risk of heart disease due to the high saturated fat intake. Saturated fats are found in red meats and dairy products, and a diet high in these fats can increase cholesterol and lead to heart disease. The keto diet's allowance of saturated fats and animal products is known to increase the risk of heart disease, and the restrictive nature of the diet may lead to overconsumption of these foods.

A 2021 review found that a low-carb diet increased levels of LDL cholesterol (the "bad" cholesterol) in about 30% of people. One study included in the review showed that those on a low-carb diet had an average LDL cholesterol increase of 6.2%, while those on a conventional low-calorie diet saw an average decrease of 11.1%. While the increases were often small to moderate, some people experienced dramatic rises in LDL cholesterol, with levels almost doubling in some cases.

The specific foods chosen on the keto diet are important, too. A 2022 study of over 200,000 men and women 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 who focused on vegetable sources of fat and protein, as well as those who avoided refined carbs, had a lower risk.

The long-term effects of the keto diet are still unclear, and there is conflicting research on its impact on cardiovascular health. While some studies suggest that keto may help lower blood pressure and blood sugar, improve lipid levels, and reduce insulin resistance in the short term, others caution that the diet may be dangerous for people prone to heart disease.

It is important to note that not all fats are equal. A "clean" keto diet that incorporates more unsaturated ("good") fats, such as vegetable oils, nuts, seeds, and some fish, may be a healthier option. However, a "dirty" keto diet high in saturated fats can be extremely detrimental to health in the long run.

Before starting any restrictive diet like keto, it is essential to consult with a doctor or registered dietitian, especially for those with a history of heart disease or other health conditions.

The weight loss aspect of keto can be beneficial for people at risk of developing heart disease

The keto diet is a high-fat, low-carb, moderate-protein diet that has gained popularity due to its weight loss benefits. While the diet may be beneficial for some, it is not suitable for everyone, especially those at risk of developing heart disease. However, the weight loss aspect of keto can be advantageous for those at risk of heart disease.

The keto diet aims to induce a metabolic state called ketosis, where the body uses fat instead of carbohydrates for energy. This is achieved by drastically reducing carbohydrate intake to less than 5% of total calories and increasing fat consumption to 70-90% or more. While this approach can lead to rapid weight loss, it is important to distinguish between healthy and unsustainable weight loss practices.

For individuals at risk of developing heart disease, the short-term weight loss associated with keto can be beneficial. Losing weight can lead to improvements in blood pressure, cholesterol, and a reduced risk of diabetes, which are all factors that positively impact heart health. Additionally, keto can help lower blood sugar and improve insulin function, further contributing to a reduced risk of diabetes.

However, it is crucial to approach the keto diet with caution. The high-fat content of the diet, especially if it includes large amounts of saturated and trans fats, can increase the risk of heart disease. A review of research on low-carb, high-fat diets found that they raised LDL ("bad") cholesterol levels in about 30% of participants. Therefore, it is essential to prioritise "good" unsaturated fats, such as those found in vegetable oils, nuts, seeds, and fish, over "bad" fats from red meats and dairy products.

Furthermore, the restrictive nature of the keto diet can make it challenging to stick to and may not be sustainable for everyone. Yo-yo dieting, or the cycle of losing and regaining weight, can put additional stress on the heart. It is important to consult with a doctor or nutritionist before starting the keto diet, especially for those with a history of heart disease or related risk factors, to ensure it is a safe and suitable approach.

Keto may be unsuitable for people with a history of heart disease or those at risk

The ketogenic diet is a low-carb, moderate protein, and high-fat diet. While it is applauded for its quick weight loss results, it may not be suitable for everyone, especially those with a history of heart disease or those at risk.

The keto diet is based on eating very few carbohydrates, with the idea that the remaining calories come from protein and fat. However, this does not automatically mean that you are preventing heart disease. In fact, without close monitoring by a medical professional, you could be facing increased risks of heart disease.

For people prone to heart disease, the keto diet may be dangerous and unsuitable. This is because a keto diet may prompt people to overconsume saturated fats and animal products, which are known to increase the risk of heart disease. Additionally, the keto diet is restrictive, and it can be challenging to stick to a restrictive diet. People may lose weight in the short term, but the weight often returns when they go off the diet, and they may even gain more. This yo-yo dieting can put stress on the heart.

Furthermore, for people with a family history of heart disease, genes may affect their ability to metabolize fats, and a keto diet can worsen the situation.

If you are considering the keto diet, it is important to consult with a doctor or cardiologist, especially if you have a history of heart disease or are at risk. A less strict approach, such as a balanced diet with complex carbohydrates, unsaturated fats, and lean proteins, may be recommended.

Frequently asked questions