One of the most common debates among dieticians is the role that fats play in a healthy diet. The Standard American Diet has fats used sparingly, with grains, fruits, and veggies making up the bulk of nutritional intake. However, many who follow these guidelines find themself struggling to maintain a healthy weight and health ailments, especially high cholesterol. Keto and healthy cholesterol don’t seem to go together, but keto really can help! I know it doesn’t make sense that a diet focused on fat would improve cholesterol. So what should you take into account if you have cholesterol issues and are considering keto? Let’s take a look. Read More
How Keto Diets Work
The Keto diet restricts carb intake. This prompts a metabolic process known as ketosis. In ketosis, the body begins to burn fat for fuel instead of glucose (aka dietary carbs).
The keto way of eating is fat-rich but also primarily focused on healthy, unprocessed fats. So how does all this play into cholesterol?
What The Studies Show on Keto & Cholesterol
There have been many studies that a ketogenic diet has desirable effects on diabetes, heart disease, metabolic syndrome and that eating a low-carb diet is more effective in lowering bad HDL cholesterol than diets that are moderate in carbs.
While some studies have shown diets high in saturated fat raise cholesterol, these studies are generally short in duration. Some as little as a few weeks! Additionally, few of these studies restrict carb consumption. So yes, on a diet high in carbs AND saturated fats, you can expect to see an increase in bad cholesterol!
However, several long-term studies have shown no association between saturated fat and high blood cholesterol levels when restricting carbohydrates.
The first-ever Bayesian study (a summary of data from several studies) of the effects of diet on weight loss was compiled in 2015. It evaluated data from 17 trials of 1,797 obese and overweight people. The evaluation found greater weight loss and a reduced risk of cardiovascular disease risk in subjects who ate low carb versus low fat.
One review of 23 reports from low carb diet trials determined that eating low carb decreased body weight, body mass, triglycerides, the “bad” LDL– and more! All the while having no negative effect on the “good” HDL cholesterol.
So, How Does Keto Help Cholesterol?
Simply put, inflammation caused by carbohydrate consumption is believed to affect vessel walls. This inflammation doesn’t allow consumed fats to be absorbed by the body. The keto diet reduces inflammation. Once the vessel walls are clear of inflammation, fats in the bloodstream are properly absorbed and cholesterol is reduced!
Now, this reduction of inflammation is a process that doesn’t happen overnight. In fact, it can take several weeks, months even, depending on the unique operation of your body. Unfortunately, during those initial weeks, many people will see their cholesterol raise as the keto diet increases their fat consumption but the inflammation hasn’t yet cleared from the vessel walls. All too often this leads to people abandoning the keto diet fearing that they will make their cholesterol worse.
If this happens to you, don’t panic! Instead, keep in mind all the research we outlined above! The Keto way of life leads to:
- Significant weight loss and reduced body mass index
- Significant improvements in several heart disease risk factors: lower level of triglycerides, healthier blood pressure
- Improved fasting glucose
- Reduced risk for metabolic syndrome, which is a risk factor for heart disease
- Decreased levels of visceral fat
- Improvements in the good HDL cholesterol levels
Other Key Considerations
Keep in mind, the keto way of eating does not advocate trans fats- also known as partially hydrogenated vegetable oil or hydrogenated vegetable oil. These are the worst fats contributing to an increased risk for heart disease.
Trans fats are typically found in foods not prepared at home, such as fast foods, sweets, baked goods, processed food products, cookies, crackers, and vegetable shortenings. Honestly, you won’t find these items promoted on any reputable low-carb plan.
Keto & Cholesterol: The Bottom Line
As you can see, the scientific research shows some significant evidence that low carb is actually better than low fat in reducing markers and risk factors for heart disease, including in regards to the lipid profile. So what do you do now?
If you suffer from heart disease or high cholesterol your first step should be to find a keto-friendly doctor, nutritionist, or dietician to help guide you and monitor your medications on your low carb journey. However, if you are taking preventative measures there should be no issue with starting the keto diet immediately!