Cholesterol plays a key role in the body, participating in the creation of cell membranes and hormones, but its high level can lead to serious cardiovascular diseases.
Many are concerned that the keto diet may raise cholesterol levels, as this type of diet requires eating a lot of fatty foods. Today we will examine whether this is true.
Impact on Cholesterol Levels
The keto diet can have a significant impact on cholesterol levels in the body.
Many people following this diet do indeed experience an increase in high-density lipoproteins (HDL). However, HDL is considered “good” cholesterol.
Increased levels of HDL are associated with improved cardiovascular health and a reduced risk of heart disease.
Nevertheless, in addition to this, some individuals may experience an increase in low-density lipoproteins (LDL), or “bad” cholesterol.
This effect may be caused by a high intake of saturated fats, which are often present in the keto diet.
Moreover, the keto diet can lead to a decrease in triglycerides (another type of fat in the blood), which is a positive effect.
High levels of triglycerides are associated with an increased risk of cardiovascular diseases.
A reduction in triglyceride levels can be achieved by decreasing carbohydrate intake and increasing the consumption of healthy fats, such as omega-3 fatty acids.
Bad and Good Cholesterol
Cholesterol is a fat-like substance necessary for normal functioning in humans.
It is involved in the production of hormones, vitamin D, and bile acids that help digest fats.
About 20-25% of all cholesterol in the body is found in the brain.
Cholesterol plays a key role in maintaining the structure and function of nerve cells.
However, when discussing cholesterol, a distinction is often made between “bad” and “good” cholesterol, as their effects on health differ.
Bad cholesterol, or low-density lipoproteins (LDL), carry cholesterol from the liver to other cells in the body.
The problem arises when LDL levels in the blood become too high. In this case, cholesterol begins to deposit on the walls of the arteries, forming atherosclerotic plaques.
These plaques narrow the lumen of the arteries, restricting blood flow, which can lead to serious conditions such as myocardial infarction and stroke.
Good cholesterol, or high-density lipoproteins (HDL), performs the opposite function.
HDL helps remove excess cholesterol from the blood, transporting it back to the liver, where it is processed and excreted from the body.
Thus, HDL protects blood vessels from plaque formation and reduces the risk of cardiovascular diseases.
Cholesterol balance. Optimal health is achieved with the right balance between LDL and HDL levels in the blood.
Benefits of the Keto Diet for Lipid Profile
Thus, the keto diet can positively influence the lipid profile by reducing triglyceride levels and increasing high-density lipoprotein (HDL) levels, known as “good” cholesterol.
This is achieved by decreasing carbohydrate intake and increasing the consumption of healthy fats.
In turn, this has a beneficial effect on human health.
For example, lowering triglyceride levels reduces the risks of cardiovascular diseases.
Additionally, increasing HDL levels helps remove excess cholesterol from the arteries, thereby reducing the risk of atherosclerosis.
Possible Risks and Side Effects
The keto diet may lead to an increase in “bad” cholesterol (LDL) in some individuals.
Increased LDL is associated with a heightened risk of cardiovascular diseases.
But what is the reason that for some people the keto diet promotes the production of good cholesterol and improves health, while for others it leads to the production of bad cholesterol and worsens health?
It all comes down to the food that a person consumes.
Recommendations for Managing Cholesterol Levels on a Keto Diet
To minimize the risks of increasing “bad” cholesterol production, it is recommended to include healthy fats in the diet, such as avocados, nuts, and olive oil.
These foods contain beneficial monounsaturated and polyunsaturated fats that can help improve the lipid profile.
Saturated fats. Secondly, limit the intake of saturated fats that are often found in red meat and dairy products.
Try to replace them with healthier alternatives, such as fish and seafood rich in omega-3 fatty acids.
Trans fats. Additionally, avoid trans fats.
Trans fats are artificial fats formed during the hydrogenation process, when liquid oils are turned into solid or semi-solid fats.
They are harmful to health and increase the risk of cardiovascular diseases, so they should be avoided on any diet, including keto.
Here is a list of products that may contain trans fats:
- Margarine and spreads: many types of margarine contain trans fats, especially those that are solid at room temperature;
- Cookies, crackers, and baked goods: numerous factory-made cookies, crackers, pastries, cakes, and pies may contain trans fats to enhance texture and extend shelf life;
- Fried foods: French fries, donuts, and other deep-fried foods, especially from fast-food restaurants, may be cooked in oils high in trans fats;
- Processed and frozen foods: pizza, frozen dinners, and other ready-made meals may contain trans fats;
- Sweet glazes and creams: many ready-made cake and pastry glazes, as well as confectionery creams, may contain trans fats;
- Microwave popcorn: some types of popcorn intended for microwave cooking contain trans fats, especially in the form of added fats and oils.
- Dairy substitutes: some low-quality milk or cream substitutes may contain trans fats.
However, most of these are already prohibited on the keto diet. But even among the products allowed on keto, one must be careful to avoid trans fats. They may be hidden in the following products:
- Processed meats: some types of sausages, hot dogs, bacon, and other processed meat products may contain trans fats, especially if they have undergone industrial processing and contain added hydrogenated oils;
- Nuts and seeds are healthy on their own, but if they are roasted in hydrogenated oils or oils containing trans fats, this can become a problem;
- some ready-made keto desserts, bars, or baked goods may contain trans fats if they use margarines or fat substitutes with partially hydrogenated oils;
- some sauces, salad dressings, and mayonnaises may contain trans fats, especially if they are made from cheap industrial oils;
- Keto snacks: cheese chips, pork rinds, keto bars, and other ready-made snacks that fit the keto profile may contain trans fats if the manufacturer uses hydrogenated oils.
Therefore, it is crucial not only to exclude harmful products in terms of carbohydrate content but also to consume quality food prepared from quality ingredients.
On our website, you will find numerous recipes for dishes that can be prepared on the keto diet. Most of these dishes do not require any rare ingredients and are easy to cook. Additionally, they can reduce the cost of your grocery basket by eliminating various processed foods, sausages, hot dogs, and other not always healthy foods.
Regular physical exercise also plays an important role in maintaining healthy cholesterol levels.
Aerobic activities such as walking, running, or swimming can help increase HDL (good) cholesterol and reduce LDL (bad) cholesterol levels.
Smoking also leads to an increase in bad cholesterol levels and negatively affects good cholesterol levels.
Nicotine and other chemicals in tobacco cause inflammation and damage to the arteries, which can contribute to cholesterol buildup and the formation of atherosclerotic plaques.
Smoking increases oxidative stress in the body, which promotes the oxidation of LDL cholesterol.
Oxidized LDL is particularly harmful, as it accumulates more quickly on the walls of the arteries, accelerating the process of atherosclerosis.
Excessive alcohol consumption can lead to increased levels of LDL and triglycerides.
This increases the risk of developing cardiovascular diseases and other health issues, such as hypertension and liver damage.
