Leena Watts
The ketogenic (keto) diet is a high-fat, high-protein, and low-carbohydrate diet. It is popular for its weight-loss benefits, but can it also lower blood pressure?
The keto diet has been shown to lower blood pressure in obese and overweight people. This is because the keto diet helps fight hypertension risk factors like obesity and diabetes. In addition, a low-carb diet can lead to lower insulin levels and reduced arterial inflammation, which can also help lower blood pressure.
However, the keto diet may not be suitable for everyone. For example, those with kidney problems should avoid it as the diet involves higher concentrations of fat for the body to process. It is also important to note that the long-term effects of the keto diet are still unclear, and there is a risk of weight gain after stopping the diet.
If you are considering starting the keto diet, it is important to consult your doctor first to rule out any existing health concerns or ailments that could make the diet harmful.
| Characteristics | Values |
|---|---|
| Effect on blood pressure | A keto diet can lower blood pressure. |
| How it works | The keto diet is a low-carb, high-fat diet that triggers the metabolic state of ketosis, which burns off fat as an alternate source of energy. |
| Who it works for | The keto diet is effective for obese or overweight people. |
| Who it doesn't work for | The keto diet is not suitable for people with kidney or liver problems. |
| Risks | A dirty keto diet may be short on potassium, which, coupled with the high sodium load from salty processed meat, will raise blood pressure. |
What You'll Learn
Keto can lower blood pressure in obese people
Obesity is a leading cause of hypertension (high blood pressure). For overweight people looking to lower their blood pressure, shedding extra fat is a good place to start. The ketogenic (keto) diet is a high-fat, low-carb diet that can help with this.
How Keto Can Help
The keto diet can be an effective way to lose weight, especially for obese people and people with diabetes. The mechanisms by which keto may promote fat loss include:
- Appetite suppression (people tend to eat less on keto)
- Increased energy burn
- Increased fat burning due to low insulin levels
By fighting the hypertension risk factors of obesity and diabetes, keto can help lower blood pressure. A diet high in processed carbohydrates and refined sugars leads to arterial inflammation over time, which can cause an elevation in blood pressure. A diet low in carbs and sugars will therefore decrease insulin levels and arterial inflammation.
Studies on Keto and Blood Pressure
Several studies suggest that keto may help treat or prevent hypertension.
Study #1: Keto vs. 3 Other Diets
Overweight premenopausal women had greater reductions in systolic and diastolic blood pressure on an Atkins diet (similar rules to keto) than on the Zone diet (30% carbs), LEARN diet (60% carbs), or Ornish diet (under 10% fat calories). On keto, the average systolic blood pressure fell twice as much as on any other diet.
Study #2: Keto vs. Low-Fat Diet Plus Meds
Overweight and obese people (30% had hypertension) were split into two groups: low-carb and low-fat plus Orlistat (a drug for weight loss and high blood pressure). Blood pressure fell in the keto group but rose in the low-fat plus Orlistat group.
Study #3: Mediterranean Keto
Forty obese people were put on a Spanish Mediterranean keto diet (under 30 grams of carbs, olive oil and red wine daily, and vegetables encouraged) for 12 weeks. By the end of the study, the average systolic blood pressure fell from 126 to 109, and the average diastolic from 85 to 75. In other words, the average blood pressure went from "elevated" to "normal".
Risks of Keto for Blood Pressure
While the data suggests that keto may help lower blood pressure, there are a few cases where it might not. For instance, a "dirty keto" diet would be short on potassium (from vegetables) to counter the high sodium load from salty processed meat. Too much sodium without enough potassium will raise blood pressure.
Too little sodium can also raise blood pressure. Low sodium is common on keto because low-carb diets increase urinary sodium loss. When you don't consume enough sodium, your body releases a sodium-retaining, blood-pressure-raising hormone called aldosterone.
Tips to Improve Blood Pressure
To keep your blood pressure within healthy ranges, consider the following:
- Exercise: Regular mild to moderate aerobic exercise is well-documented to lower blood pressure in people with hypertension.
- Sleep well: Short sleep, insomnia, and other sleep disorders are independent risk factors for high blood pressure.
- Maintain a healthy weight: When obese people lose weight, they typically see improvements in blood pressure.
- Get enough sodium and potassium: Deficiencies in either can elevate blood pressure. Leafy greens, meats, nuts, and tuna are all rich in potassium.
- Get more fibre: Higher fibre intakes seem to be protective against heart disease, and certain fibres have been shown to lower arterial blood pressure.
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It may not be suitable for those with a family history of heart disease
The ketogenic diet may not be suitable for those with a family history of heart disease. While the keto diet has been shown to be effective for weight loss and lowering blood pressure in the short term, there is scarce evidence for any long-term benefit.
The keto diet is high in fat and protein and low in carbohydrates. The extreme carbohydrate restrictions may lead people to avoid most vegetables and fruits and consume large amounts of leafy greens. However, the vitamin K in these foods may interfere with the anti-clotting drug warfarin, which is taken by some heart patients.
The keto diet has been linked to an increase in LDL cholesterol levels, which is known as the "bad" cholesterol because it clogs arteries. This can raise the risk of heart disease, especially for those who are already genetically predisposed.
Additionally, the keto diet can be difficult to stick to due to its restrictive nature. This can lead to "yo-yo dieting," which can put stress on the heart and increase the risk of heart attack or stroke.
For those with a family history of heart disease, it is important to consult with a doctor or cardiologist before starting the keto diet, as it may not be a safe or suitable option.
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It can be an effective weight loss diet
Keto: An Effective Weight Loss Diet
The ketogenic (keto) diet is a popular choice for those looking to lose weight. It involves a significant reduction in carbohydrate intake, with a concurrent increase in fat and protein consumption. While the keto diet can be effective for weight loss, it is important to approach it with caution and be aware of potential risks. Here are some key points to consider regarding the keto diet as a weight loss strategy:
Weight Loss Mechanisms
The keto diet can promote weight loss through several mechanisms:
- Appetite Suppression: People tend to eat less on the keto diet due to increased feelings of fullness and reduced hunger.
- Increased Energy Expenditure: The keto diet may enhance energy burn, leading to greater calorie expenditure.
- Fat Burning: By lowering insulin levels, the keto diet stimulates the body to burn fat as its primary fuel source.
Scientific Evidence
Numerous studies have demonstrated the effectiveness of the keto diet for weight loss, especially in obese individuals and those with diabetes. The research suggests that the keto diet can lead to significant reductions in weight, body mass index (BMI), and fat mass. In addition, the keto diet has been shown to improve metabolic markers, such as inflammation, cholesterol levels, and blood glucose control.
Blood Pressure and Keto
The keto diet may also have beneficial effects on blood pressure. Obesity is a leading cause of hypertension (high blood pressure), and weight loss is often the first line of treatment. By helping individuals lose weight, the keto diet can indirectly contribute to lowering blood pressure. Additionally, a diet low in processed carbohydrates and refined sugars can reduce arterial inflammation, which is a contributing factor to high blood pressure.
Potential Risks and Considerations
While the keto diet can be effective for weight loss, it is important to be mindful of potential risks:
- Dirty Keto: A "dirty keto" diet, characterized by high consumption of processed meats, salty foods, and insufficient vegetables, can lead to potassium deficiency. This can raise blood pressure due to the imbalance between sodium and potassium levels.
- Electrolyte Imbalance: Low-carb diets can increase urinary sodium loss, leading to a deficiency. Sodium plays a crucial role in maintaining blood pressure, and a lack of it can trigger the release of aldosterone, a hormone that raises blood pressure.
- Yo-Yo Dieting: The long-term viability of the keto diet is unclear. Some individuals may regain weight after stopping the diet, and weight fluctuations can increase the risk of heart attack or stroke.
- Nutritional Deficiencies: A very low-carb diet may result in inadequate intake of certain nutrients, especially for those who follow a vegetarian or vegan diet. It is important to ensure adequate nutrient intake through supplementation or careful food choices.
- Health Conditions: The keto diet may not be suitable for everyone. Individuals with kidney or liver problems, pregnant or lactating women, and those with certain genetic conditions should consult their healthcare provider before starting the keto diet.
The keto diet can be an effective tool for weight loss, especially for those who are obese or have diabetes. However, it should be approached with caution and under the guidance of a healthcare professional. It is important to prioritize a well-formulated keto diet that includes adequate nutrient intake and considers individual health needs. As with any dietary intervention, long-term adherence and sustainability are crucial for maintaining weight loss and overall health benefits.
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It can lower blood sugar and insulin levels
The keto diet is a high-fat, low-carbohydrate diet that can be effective in lowering blood sugar and insulin levels. This is because the keto diet triggers ketosis, a metabolic state in which the body burns fat instead of carbohydrates for energy. When the body is in ketosis, it becomes more efficient at burning fat, which can lead to weight loss and improved metabolic health.
Lowering blood sugar and insulin levels is beneficial for people with diabetes or prediabetes. High blood sugar and insulin levels can lead to insulin resistance, which is a risk factor for type 2 diabetes. By lowering blood sugar and insulin levels, the keto diet can help improve insulin sensitivity and reduce the risk of developing type 2 diabetes.
Additionally, the keto diet can help reduce inflammation in the body. Chronic inflammation is a risk factor for various diseases, including heart disease, cancer, and Alzheimer's disease. By reducing inflammation, the keto diet may help lower the risk of these diseases.
The keto diet can also help improve cholesterol levels. While it may increase LDL ("bad") cholesterol in the short term, it has been shown to increase HDL ("good") cholesterol, which helps protect against heart disease.
However, it is important to note that the keto diet may not be suitable for everyone. Some people may experience an increase in cholesterol levels on a low-carb diet, so it is important to consult a doctor before starting the keto diet, especially if there is a family history of heart disease. Additionally, the keto diet can be restrictive and may lead to nutritional deficiencies, so it is important to ensure that it is followed correctly and under medical supervision.
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It may not be safe for those with kidney or liver problems
The keto diet is not recommended for people with kidney or liver problems. The diet is extremely strict and difficult to maintain, and it may cause an increased risk of heart disease.
The keto diet is a metabolic adaptation that allows the body to survive famine. It requires eating 75% of calories from fat, 5% from carbohydrates, and 15% from protein. This is a significant change from a normal diet, which consists of 20-35% fat, 30-60% carbohydrates, and 15-20% protein.
The high-fat content of the keto diet may overload the kidneys, which help metabolize protein. The diet could also worsen existing liver conditions, as the liver has to metabolize large amounts of fat.
In addition, the keto diet may cause low blood pressure, nutrient deficiencies, constipation, and fuzzy thinking and mood swings. It is not a sustainable diet and may lead to weight gain in the long term.
Therefore, it is essential to consult a doctor and a registered dietitian before attempting the keto diet, especially for those with kidney or liver problems.
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Frequently asked questions
Blood pressure is the pressure of your blood against your blood vessel walls. This pressure is influenced by the pumping action of your heart, the volume of your blood, electrolyte levels, your nervous system, and other factors.
When you measure your blood pressure, you get two numbers: systolic blood pressure and diastolic blood pressure. Systolic blood pressure is the pressure when your heart beats, and diastolic blood pressure is the pressure between heartbeats. High blood pressure, or hypertension, is when either of these numbers is higher than it should be.
In most cases, researchers aren’t sure. But obesity is a significant risk factor. When someone is obese, they tend to have higher levels of chronic inflammation, which can create hormonal disturbances that may elevate blood pressure.
When an obese person loses weight, other metabolic markers tend to improve too. Keto can be an effective weight loss diet, especially for obese people and people with diabetes. The mechanisms by which Keto may promote fat loss include appetite suppression, increased energy burn, and increased fat burning due to low insulin levels.
In general, the data suggests that keto may help lower blood pressure. But there are a few cases where it might not. For instance, a dirty keto diet would be short on potassium to counter the high sodium load from salty processed meat. And too much sodium without enough potassium will raise blood pressure.
