How Does A Keto Diet Affect Your Cholesterol

Does The Keto Diet Have Benefits For Cardiac Patients

I do not know of any high-quality dietary studies that consistently show ketosis is helpful in human hearts, says Dr. Tang. However, there have been some exciting new data that may point to potential benefits in subsets of heart failure patients. So, our group and others are actively studying this to see if there is any new dietary intervention opportunity for some patients.

Can the keto diet cause heart issues? Dr. Tang fears some people who have heart failure doing a ketogenic diet might have increased risks of:

• A spike in LDL cholesterol.
• Kidney failure.

In general, if you have heart failure, youre more likely to develop a blood sugar abnormality. And with keto dieters consuming high levels of fat and protein, its hard to determine when it turns from healthy to harmful.

Recommendations for heart patients on the keto diet

Its possible some patients might benefit from the keto diet, but some might get worse, says Dr. Tang.

Because of the potentially harmful effects of the keto diet on heart patients, Dr. Tang and other heart failure specialists advise taking a less-strict approach.

For heart patients, Dr. Tang recommend:

• Eating a balanced diet that contains complex carbohydrates, unsaturated fats and lean proteins.
• Controlling portions.

Donât Miss: Is Flaxseed Good For Cholesterol

How Does Keto Affect Cholesterol

How Does Keto Affect Cholesterol?

Posted a year ago

Many people worry about high cholesterol on a Keto diet. Should you be worried too?

That depends. For some people, Keto improves this heart disease risk factor. For others, however, it does not.

Its a tricky topic. Cholesterol levels dont just depend on diet, but also on genes and body composition. And there are lots of ways to measure what we call cholesterol.

Also, we should keep in mind that cholesterol isnt the only heart disease risk factor. Its just one of many.

Today youll learn why cholesterol matters, how to measure cholesterol, and the scoop on Keto and cholesterol. Lets dive in.

What Foods Are Keto

A keto diet is typically mapped out using some specific calculations to make sure you enter and stay in ketosis and meet your individual needs. Eating more than 5 to 10 percent carbs will usually take ya right out of ketosis.

Youll be eating mostly:

• non-starchy vegetables

For most people, getting 5 to 10 percent of calories from carbs means eating 50 grams or less per day, and it can be as low as 20 grams. For reference, 2 cups of cooked broccoli or 1 1/2 cups of strawberries roughly equals 20 grams of carbs, which is more than the measly 1/2 cup of rice you could eat for the same 20 grams of carbs with hardly any nutrients.

Once youve figured out your carb sitch, its all fat and protein from there.

Technically you can choose to eat any fats and proteins youd like, but stick with unsaturated fats and lean proteins like eggs, fish, seeds, and nuts to maintain or even improve your health, depending where youre starting from.

Read Also: Can You Get High Cholesterol From The Keto Diet

Read Also: Are Pistachios Good For High Cholesterol

How Does The Keto Diet Affect Your Cholesterol

The diet plans are designed either to raise or to drop weight. But it will always bring additional stuff along with the desired goal. Here we are going to consider the ketogenic diet.

Since the diet is a high-fat diet, we need to worry about how it will impact our cholesterol level. We need to depend on more o fats for our energy in this diet. Nearly 80% of our daily calories will be filled with fats. So, your cholesterol level will get increased day-by-day.

When we come to the effects of lipids , we will get random results in various studies. HDL is good for heart health but LDL is very harmful. The rise and drop of HDL level is depending on the foods we eat. Because there are a lot of variations in the keto diet.

Some people are well aware of the types of fats and choose the good ones. But some people used to add more saturated and trans fats to their diet in the form of fatty foods and those are very dangerous to our heart health.

Predicting How Keto May Affect Your Cholesterol Levels

To know whether the diet is good for you in terms of cholesterol, you need to keep an eye on your triglyceride number. The normal range of this lipid is 150 mg/dL. when it becomes high, your HDL level will be low and your LDL level is high.

Why Am I Gaining Fat On The Keto Diet

Hello,

I have been following the keto diet for a week and managed to lose nearly 9 pounds .

I work out four to five times a week and completely abstain from alcohol . Still, today the scale showed that Id lost one pound of muscle in a day! And that Id gained 0.7 pounds of fat, even though Im very strict about my intake of food.

So my questions are: how come this fat gain happened and how can I avoid it? I weigh 227 pounds .

I am not sure how you are measuring fat or muscle mass, but keep in mind that many measuring techniques look at fat mass and other, and call the other lean body mass. But water weight also falls into the other category. So some scales will call the loss of water weight a loss of lean body mass by mistake. So make sure you are clear about what your scale is measuring.

Also, there are day-to-day variations that take place, but what is more important for most people is the long-term results. Being patient is sometimes the most important, and hardest, thing to do.

Here is a guide that puts weight loss into perspective of health in general:

• Women’s questions introduction 01:36 In this video series, you can find expert views on some of your top questions about low-carb and women’s health.
• Is low carb bad for gut bacteria? 02:14 Can a low-carb diet be potentially harmful to your gut microbiome?

Also Check: What To Take To Lower Cholesterol

The Truth About Keto And Cholesterol

Most of what is known about how cholesterol works has been based on the standard American diet,, which typically includes high levels of carbs.

As scientists continue to show that low-carbohydrate diets like keto can improve your health and lead to better total cholesterol numbers, there will be more research and results to discuss.

To lower your heart disease risk and boost your HDL and lower your LDL cholesterol, try adding healthy dietary fats like avocado and coconut oil and monounsaturated fat like olive oil to your diet ASAP.

These are keto-approved foods and excellent for your heart health no matter which diet you ultimately choose.

Why Might Ldl Cholesterol Go Up On Keto

• The Health & Wellness Center703-354-7336
• Address: 4501 Ford Avenue,Alexandria, VA 22302

• Monday Friday: 7 a.m. 12 a.m. EST Saturday Sunday : 10 a.m. 7 p.m. EST
• TALK TO A KETO CONSULTANT: Monday Friday: 8:00 a.m. 9 p.m. ESTSaturday Sunday: 9:00 a.m. 5 p.m. EST

All of the information on this websiteDrberg.comis published for general informationand educational purposes only. Drberg.com does not make any guarantees about the completeness,reliability, and accuracy of this information. This information is not intended to treat orcure any medical conditions, provide medical advice, or take the place of your physicians advice.All viewers/readers of this site and content are advised to consult a qualified health professionalregarding health questions and concerns. The dietary and other substances, and/or materials, equipmentor devices discussed on this site may not have undergone evaluation and/or testing by the United StatesFood and Drug Administration or like agency of any other country. Risks that might be determined bysuch testing are unknown. . Any action you take upon the information that you find within this content is strictly atyour own risk. Neither Dr. Eric Berg nor any content publishers will be liable for any damagesor losses in connection with the content on this website. All viewers should consult their physiciansbefore starting any lifestyle, supplement, or nutrition program.

You May Like: Does Eating Cholesterol Raise Cholesterol Levels

Answering Your Questions About How The Keto Diet Impacts Cholesterol

Before diving into more details about the keto diet and cholesterol, lets start by looking at some basic facts about how cholesterol works.

For decades cholesterol has gotten as a bad rap, but in reality cholesterol plays many important roles in the body. For example, cholesterol has functions including:

• Helping with sex hormone production
• Forming structures of the brain
• Supporting cognitive/mental function, including in children and older adults
• Facilitating absorption of fat-soluble nutrients
• Ushering nutrients, triglycerides and other compounds into cells to be used for energy

Cholesterol in our body is present in the form of fatty acids that travel through the bloodstream. Whats important to understand about cholesterol is that the balance between LDL and HDL cholesterol is very important. If you have higher LDL, you also want to have higher HDL in order to help clear LDL from the bloodstream.

There are two different types of LDL cholesterol, the type that is often referred to as bad cholesterol: large particle LDL and small particle LDL . Whats the difference, and which one is more dangerous for heart health?

Pattern A carries more fat-soluble nutrients and antioxidants and can actually protect against oxidative stress, while pattern B is more likely to be oxidized and to form plaque buildup in the endothelial lining of the arteries, raising the risk for heart-related problems.

How does the keto diet affect cholesterol levels?

Effect Of Ketogenic Diet On Cholesterol

Lipoproteins are cholesterol transporters that assist transport cholesterol to and from body cells in the bloodstream. There are two types of lipoproteins.

• LDL- low-density lipoprotein which may makes arterial narrowing worse
• HDL- High-density lipoprotein which promotes the protection of the body against narrowing blood vessels.

• According to a study published in the journal Obesity Biology and Integrated Physiology, ketogenic diets raise cholesterol and inflammatory markers linked to long term illness. During four weeks on an ordinary diet and subsequently on a ketogenic diet, specialists noticed changes in lipids and inflammation. While the patients were on the ketogenic diet, total cholesterol, LDL, ketones, and inflammatory indicators all increased significantly.

• The more fats you eat, the more likely you are to have a rise in LDL cholesterol, which leads to elevated cholesterol. According to the American Heart Association for Cardiovascular Diseases, total fats should not account for more than 30% of total calories. Consuming more than the suggested amounts is harmful to the body.

• Carbohydrate restriction and ketosis induction both reduce dyslipidemia, although the effects on total cholesterol and low-density lipoprotein cholesterol are less predictable. LDL-C and total cholesterol levels usually stay close to baseline however, some patients have seen a rise in LDL-C levels.

Also Check: Why Is Cholesterol Important In The Cell Membrane

People Who Benefit From Keto Diet

• In general, a keto diet is healthful, safe, and acceptable for the majority of people, however further study into the long-term consequences is required .
• If you have renal illness, liver disease, familial hypercholesterolemia , or fat-induced lipemia, the keto diet is probably not the best idea for you.
• Before starting a keto diet, see a nutritionist if you have type 1 diabetes, gallbladder problems, or a genetic disorder that affects fat metabolism.

Aside from its well-documented weight-loss advantages, recent research has revealed that ketogenic LCHF diets have a positive influence on cardiovascular risk factors. However, the high consumption of saturated fatty acids and low intake of dietary fiber in LCHF diets may at the beginning, raise the low-density lipoprotein cholesterol, which is a risk factor for coronary heart disease.

Furthermore, epidemiological results indicate a particular function for small, dense LDL particles in the genesis of atherosclerosis. Recent meta-analyses, however, have failed to reach an consensus on the connection between dietary saturated fat and the risk of cardiovascular disease . As a result, there is conflicting evidence about LCHF diets and cardiovascular health.

How To Follow Keto In A Heart

One of the draws of a keto diet is the idea that you can eat any and all fat that you want. Thats not a healthy mindset to step into. I recommend patients choose cardioprotective fats, like nuts, nut butter, seeds, avocado, and extra virgin oils, such as olive oil, says Ryskamp. Similarly, avoid foods that are high in saturated fat as your primary fat sources.

Its not just fats that are important, but maximizing the small amount of carbohydrates youre allowed. Getting enough fiber can be a challenge, and youll want to make sure youre eating plenty of low GI-index veggies . Ultimately, the benefits come from replacing foods, like processed carbs, that experts believe are detrimental to overall wellness, with those that are heart-healthy, like unsaturated fats, she says.

Its been repeated over and over: If youre drastically changing your diet which includes going keto you need to talk to your doctor first and make sure its safe for you and your individual health concerns. You also want to get your lipids checked before and during keto, so your doctor can watch for a cholesterol spike and determine if this is a healthy diet for you.

One of the biggest concerns, says Soffer, is that once you come off keto, you continue eating a high-saturated-fat diet in combination with a typical Standard American Diet . Because keto is highly restrictive, most people dont stay on it for the long haul, so watch your diet and plan appropriately when you go off the diet.

Read Also: How Do You Calculate Total Cholesterol

The Impact Of Carbohydrate Restriction On Hdl Cholesterol

In a recent meta-analysis published in the British Journal of Nutrition by Bueno et al, researchers investigated the impacts of very-low-carbohydrate ketogenic diets on key metrics of cardiovascular health including HDL cholesterol.

The authors defined a VLCKD as a diet lower in 50g of carbohydrates lower than the daily recommended grams of carb consumption clinicians recommend to diabetics. They included 13 randomized controlled studies with a total of 1,415 subjects. All studies took place for at least a full year and all subjects included were over 18 years old and had a BMI of at least 27.5 kg/m2. In each of these studies, VLCKD diets were compared to low-fat diets.

Overall, 12 studies including 1257 patients examined the impact of a VLCKD on HDL cholesterol. When assessing the data, the individuals assigned to a VLCKD achieved an average increase in HDL of 0.12 mmol/L. This was double the average increase in HDL of the low-fat dieters who achieved an average increase in HDL of 0.06 mmol/L. As a result, the authors concluded that carbohydrate-restricted diets confer cardiovascular benefits because they improve levels on HDL in the body.

Key Takeaways: A low-carb diet is an effective method in raising HDL cholesterol when compared to traditional weight-loss diets that emphasize reducing fat intake.

Recommendation: If you need to increase levels of heart-healthy HDL cholesterol, a carbohydrate restricted diet can be an effective tool.

What You Eat On The Keto Diet

The exact ratio of fats, proteins, and carbs will vary based on your personal needs, but the main focus on the keto diet is fats, which often means eating fats for every meal. That can look something like 40 grams of carbs, 75 grams of protein, and 165 grams of fat .

The keto diet mainly encourages high amounts of saturated fats, including:

• Plant oils, like coconut and palm oil

The diet also allows for some healthy sources of unsaturated fats, including:

• Nuts, like almonds and walnuts

The main restriction is trans fats, which generally shouldnât exist in any diet, keto or not. Trans fats typically come from hydrogenated oils, which involves adding hydrogen molecules to unsaturated fats. Unlike other fats, trans fats actually raise your âbadâ cholesterol while reducing your âgoodâ cholesterol.

Along with fats, the keto diet includes some protein. There isnât much discrimination here between leaner sources of protein, like poultry and fish, or other sources of protein that tend to be high in saturated fats. This generally includes beef, bacon, and pork.

Because the Keto diet is a low carbohydrate diet, carbs tend to be minimized completely, but where does that leave fruits and vegetables? Fruits tend to be high in carbs . Keto diets generally allow for small portions of certain fruits, like berries. Vegetables, also rich in carbs and fiber, are limited to leafy greens, like kale and spinach, along with:

Also Check: Where Is Cholesterol Found In The Plasma Membrane

How Keto May Change Your Ldl Cholesterol

The impact of high-fat, very low-carb eating on your LDL isnt as clear. Again, as the AHA says, LDL is the type of cholesterol thats linked to atherosclerosis, which can increase your risk for heart disease and stroke. It may go up, go down, or stay relatively the same. Hypothetically speaking, if you have a normal triglyceride level and are doing keto to lose weight, LDL may remain stable, says Soffer. Similarly, if you have high triglycerides to start and that number decreases on keto, your LDL may still stay put.

The bottom line is that keto alone may not contribute to the cholesterol spike that some people report when starting the diet. Yet if you start eating more saturated fat because youre on keto, then your LDL will likely rise. An increase in saturated fat intake has been shown over and over again to increase LDL, he says.

RELATED: 9 Things Dietitians Wish You Knew About High Cholesterol

Ketogenic Diets Impact On V

Provided the research showing an increase in LDL levels in human subjects after a low-carbohydrate diet, what does the research say about extreme carbohydrate restriction on V-LDL and LDL particle count?

In a 2006 study, researchers assessed the effects of carbohydrate restriction on LDL cholesterol in a group of 29 men for a 12 week weight-loss intervention. The subjects ages ranged from 20-69 years their BMIs ranged from 25 kg/m2 to 30 kg/m2.

Their intervention diets consisted of 10% of energy from carbohydrates, 65% of energy from fat, and 25% of energy from protein. Assuming a 2000 kilocalorie diet, this translates to approximately 50 grams of carbohydrates daily.

After the 12 weeks intervention, researchers noted that the concentration of LDL particles decreased by 9.6% from 1180 nmol/L 1180 to 1066 nmol/L. As previously mentioned, lower levels of LDL particles are beneficial to cardiovascular fitness. Additionally, the particle size of LDL increased by an average of 5.2% from 20.75 mm to 21.27 mm.

Researchers also observed that the size of VLDL particle size did not change in either of the groups. However, they noted that the total number of VLDL particles decreased by 19% from 76.2 nmol/L to 61.7 nmol/L. More specifically, large VLDL particles reduced by 40.2% from 3.33 nmol/L to 1.74 nmol/L, medium VLDL particles decreased by 4.8% from 46.2 nmol/L to 44 nmol/L.

From this, we can conclude that a low-carb, ketogenic diet helps you optimize your LDL cholesterol.

Recommended Reading: Can Stress Raise Your Cholesterol