Milly Gaines
The ketogenic diet, a popular high-fat, low-carb weight-loss tool, has been shown to have a modest increase in cholesterol levels, especially in those with lower BMIs. While some studies have shown that a low-carb diet can increase good HDL cholesterol, others have shown that it can also increase bad LDL cholesterol, which can indicate an increased risk of CVD. However, the research is mixed, and some studies have shown that a low-carb diet can have cholesterol-lowering benefits, especially when compared to a low-fat diet. Certain polyunsaturated fats, such as omega-3 fats, may help lower triglyceride levels and increase HDL cholesterol when consumed on a keto diet. Overall, while a no-carb diet may not be the best approach to lowering cholesterol, a low-carb diet that includes certain polyunsaturated fats may have benefits for some individuals.
| Characteristics | Values |
|---|---|
| Impact on HDL cholesterol | Increases HDL cholesterol, which is good for heart health |
| Impact on LDL cholesterol | Increases LDL cholesterol, which is bad for heart health |
| Impact on total cholesterol | Results vary, some studies show a decrease while others show an increase |
| Impact on triglycerides | Decreases triglycerides |
| Impact on weight | Can lead to weight loss |
| Impact on diastolic blood pressure | Decreases diastolic blood pressure |
| Impact on cardiovascular health | May increase the risk of CVD |
| Individual variations | Some individuals may experience increased cholesterol, especially on a ketogenic and ultra high-fat diet |
| Adjustments | Simple adjustments like including fiber-rich foods and polyunsaturated fats can help lower cholesterol levels |
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What You'll Learn
The impact of a ketogenic diet on cholesterol
The ketogenic diet is a popular, low-carbohydrate, high-fat diet that is often used as a rapid weight-loss tool. It involves restricting your total carbohydrate intake to 20–50 grams per day, forcing your body to shift from using glucose as its main energy source to using ketone bodies, which are chemicals formed from the breakdown of fat.
Numerous studies have evaluated the impact of the ketogenic diet on cholesterol levels, with some showing a modest increase in cholesterol levels, and others showing a decrease. A 2013 review of studies comparing a very low-carbohydrate ketogenic diet to a traditional low-fat diet showed that participants following the low-carb keto diet experienced increases in both HDL ("good") cholesterol and LDL ("bad") cholesterol. However, another study showed that the very-low-carbohydrate ketogenic diet significantly decreased total cholesterol, LDL cholesterol, and triglyceride levels, with an increase in HDL cholesterol.
The impact of the ketogenic diet on cholesterol levels may vary depending on individual factors such as BMI and weight. For example, patients with lower BMIs experienced a larger percentage increase in LDL cholesterol levels when on a ketogenic diet. Additionally, weight loss induced by a low-carb diet may result in a reduction of LDL cholesterol.
While the ketogenic diet may increase cholesterol levels in some individuals, it is important to note that not all cholesterol is harmful. People with high HDL cholesterol have a lower risk of heart disease, while high LDL cholesterol increases the risk. Certain polyunsaturated fats, such as omega-3 fats, may help lower triglyceride levels and increase HDL cholesterol when consumed on a keto diet. Additionally, including fiber-rich foods such as nuts, seeds, berries, and low-carb veggies in your diet may help lower cholesterol levels.
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The role of HDL and LDL cholesterol
Cholesterol is carried to and from cells by two types of lipoproteins: low-density lipoprotein (LDL) and high-density lipoprotein (HDL). LDL cholesterol is often referred to as "bad" cholesterol because it contributes to fatty buildups in arteries, which can lead to atherosclerosis. This condition narrows the arteries and increases the risk of heart attack and stroke. On the other hand, HDL cholesterol is considered "good" cholesterol because it helps to protect against these cardiovascular issues by absorbing and carrying cholesterol from the blood back to the liver, where it is flushed out of the body.
High levels of LDL cholesterol are a major risk factor for heart disease and stroke, as it can lead to buildup on the walls of blood vessels, forming plaque. This buildup can lead to health problems such as atherosclerosis, which is a common cause of heart attacks and strokes. Therefore, it is important to maintain healthy levels of LDL cholesterol through lifestyle changes and, if necessary, medication.
HDL cholesterol plays a crucial role in maintaining heart health. It acts as a scavenger, removing excess cholesterol from the bloodstream. Generally, higher levels of HDL are associated with better heart health. This is because HDL helps to reduce the amount of LDL cholesterol in the blood by transporting it to the liver for breakdown and excretion. This process helps to protect against the negative effects of high LDL levels, such as fatty plaque buildup in the arteries.
The relationship between HDL and LDL cholesterol is important in understanding overall cholesterol health. While LDL is often considered the primary marker for cardiovascular risk, HDL plays a key role in mitigating that risk. A balance between these two types of cholesterol is ideal, with higher HDL levels helping to counteract the negative effects of elevated LDL levels. Therefore, it is not just about lowering LDL but also about ensuring adequate HDL levels through lifestyle and dietary modifications.
In terms of dietary impact, a low-carb diet may have varying effects on HDL and LDL cholesterol levels. Some studies suggest that a low-carb diet can lead to an increase in HDL cholesterol, even more so than a low-fat diet. This positive effect may be attributed to the improved fat metabolism associated with reduced carbohydrate intake. However, it is important to note that a low-carb diet, especially if it is also high in fat, may result in elevated LDL cholesterol levels for some individuals. This elevation of LDL cholesterol has been particularly observed in those following a ketogenic diet, with a more modest increase in average participants and a more significant increase in those with lower BMIs. Therefore, while a low-carb diet may have benefits for HDL levels, it is important to carefully monitor overall cholesterol levels, especially LDL, to ensure they remain within a healthy range.
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Lowering cholesterol with a low-carb diet
Cholesterol is a waxy, fat-like substance found in the body's cells. While cholesterol is essential for producing hormones, vitamin D, and substances that aid digestion, too much of it can lead to health issues. High cholesterol levels can increase the risk of heart disease, and even result in a heart attack.
A low-carb diet can be an effective way to lower cholesterol levels, but it is important to note that the results may vary from person to person. Research suggests that a low-carb diet can lead to positive changes in cholesterol levels, but it may not be the best option for everyone.
On a low-carb diet, HDL ("good") cholesterol tends to increase, while triglycerides decrease. Total and LDL ("bad") cholesterol levels may remain the same or even increase, especially in individuals on a ketogenic or ultra-high-fat diet. The ketogenic diet, a popular weight-loss tool, involves restricting carbohydrate intake to force the body to use ketone bodies, formed from the breakdown of fats, as its main source of energy. While this can lead to weight loss and improved overall health, it can also result in a modest increase in cholesterol levels, particularly in those with lower BMIs.
To lower cholesterol levels, it is recommended to include certain carbohydrates in your diet, as they can help reduce LDL cholesterol and increase HDL cholesterol. Carb-rich foods such as nuts, seeds, berries, and low-carb vegetables are good sources of fiber, which can aid in lowering cholesterol levels. Additionally, polyunsaturated fats, such as omega-3 fats, may help lower triglyceride levels and increase HDL cholesterol when consumed on a keto diet.
Overall, while a low-carb diet may offer some benefits in terms of cholesterol management, it is important to note that the effects may vary and that including certain carbohydrates in a heart-healthy diet can also help lower cholesterol levels naturally.
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The effect of weight loss on cholesterol
Weight loss has been shown to have a positive effect on cholesterol levels. Losing just 5% of body weight can significantly reduce levels of LDL, total cholesterol, and triglycerides. Men who lost between 5% and 10% of their weight showed better results than women in the same weight loss bracket. Losing more than 10% of body weight resulted in even greater improvements in cholesterol levels.
Being overweight or obese can increase the likelihood of high cholesterol. This is because excess weight affects the way the body produces and manages lipoproteins, including cholesterol and triglycerides. Losing weight can help to reduce the amount of fat in the body and decrease inflammation, which in turn can lower cholesterol levels. Weight loss can also reverse insulin resistance, allowing the body to better regulate hormones and lipoproteins.
Low-carb diets, such as the ketogenic diet, have been shown to have varying effects on cholesterol levels. While some people experience an increase in cholesterol on a low-carb diet, especially if it is high in fat, others see a decrease or no change. Research suggests that a low-carb diet can lead to an increase in HDL ("good") cholesterol and a decrease in triglycerides, while total and LDL ("bad") cholesterol tend to stay the same or increase modestly.
It is important to note that cholesterol levels are influenced by various factors, including age, gender, family history, and lifestyle choices such as diet and physical activity. Therefore, it is always advisable to consult a healthcare professional before making any significant dietary changes.
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Carbohydrates that lower cholesterol
While carbohydrates have been vilified by diets like keto, Atkins, and South Beach, several healthy carbs may help lower cholesterol. It is important to note that getting more than 60% of your daily calories from carbohydrates can increase your cholesterol levels because your liver will produce more cholesterol. Therefore, it is best to consume carbs that are packed with important nutrients that may help reduce LDL ("bad") cholesterol and increase HDL ("good") cholesterol.
Oats
Oats are a whole-grain carbohydrate choice that is a staple breakfast food. Eating oats may be one of the best things you can do to lower your cholesterol, thanks to the unique beta-glucan fiber they contain. This fiber binds to LDL cholesterol in the body, helping to remove it before it is absorbed. A 2022 meta-analysis in Nutrients suggests that oat beta-glucan may significantly decrease total cholesterol and LDL cholesterol levels.
Prunes
Prunes are portable fruits that provide many nutrients key for heart health, including antioxidants, fiber, potassium, and magnesium. Research published in 2021 in the Journal of Medicinal Food suggests that eating approximately five to six prunes each day for 6 months may offer positive cardiovascular health outcomes, including raising HDL cholesterol and lowering the ratio of total cholesterol to HDL. Improved antioxidant capacity and reduced inflammation were also observed in subjects who ate five to six prunes daily for 6 months compared to those who did not.
Potatoes
All potatoes can fit into a cholesterol-lowering diet, but purple potatoes may offer additional benefits in lowering cholesterol thanks to the anthocyanin polyphenols they contain. Anthocyanin is an antioxidant responsible for their purple hue. A 2023 meta-analysis of 41 studies published in Frontiers in Nutrition suggests that anthocyanin intake through supplementation significantly reduces triglycerides and LDL cholesterol while increasing HDL cholesterol.
Weight Loss
While a low-carb diet may not directly lower cholesterol, it can lead to weight loss, which has been associated with a reduction in LDL cholesterol.
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Frequently asked questions
A no-carb diet can increase cholesterol in some individuals, especially if it is ketogenic and ultra-high fat. This includes elevated LDL, Non-HDL, and important markers like LDL particle number.
A no-carb diet generally refers to a diet that restricts total carbohydrate intake to 20-50 grams per day, forcing the body to shift from using glucose as its main energy source to using ketone bodies, which are derived from the breakdown of fats.
The potential risks of a no-carb diet include increased cholesterol levels, particularly LDL cholesterol, which is considered the "'bad'" cholesterol due to its association with atherosclerosis and an increased risk of heart disease. Additionally, a no-carb diet may also lead to lower fiber intake, which can have negative health consequences.
