With the growing popularity of the keto diet, there are increasing questions about its impact on various aspects of health, including heart health.
It is important to understand how long-term carbohydrate restriction and increased fat intake can affect the cardiovascular system.
In this context, we will examine both the positive and negative aspects of the keto diet to make an informed choice and minimize potential risks to heart health.
Benefits for the Cardiovascular System
Increase in good cholesterol. Benefits of the keto diet include a potential reduction in triglyceride levels and an increase in “good” cholesterol (HDL), which contributes to improved cardiovascular health.
For example, a study published in the Journal of Clinical Lipidology showed that participants adhering to the keto diet experienced significant reductions in triglyceride levels and increases in HDL.
Reduction of bad cholesterol. The keto diet may help reduce levels of small dense LDL particles, which are more prone to plaque formation in the arteries.
Normalization of blood pressure. The keto diet may help lower blood pressure, especially in people with hypertension.
This is associated with the loss of excess water and salt in the early stages of the diet, which reduces strain on the blood vessels.
Reduction of inflammation. Lowering inflammation levels due to reduced sugar and refined carbohydrate intake may decrease the risk of developing cardiovascular diseases.
Improvement of endothelial function. The keto diet can improve endothelial function—the cell layer lining the blood vessels.
Healthy endothelium helps blood vessels relax and expand, improving blood flow and reducing the risk of atherosclerosis.
Risks for the Cardiovascular System and How to Avoid Them
Bad cholesterol. In some cases, the keto diet may lead to the opposite effect: an increase in “bad” cholesterol (LDL) and an increased risk of developing atherosclerosis.
To avoid an increase in bad cholesterol, it is necessary to choose healthy sources of fats.
Instead of saturated fats, such as fatty meats and butter, prefer monounsaturated and polyunsaturated fats found in fatty fish, avocados, nuts, flaxseeds, chia seeds, and olive oil.
This may also be related to genetic factors.
Deficiency of fiber and vitamins. There is also a risk of fiber and certain vitamin deficiencies, which can negatively affect overall cardiovascular health.
To avoid this, be sure to include greens and vegetables in your diet, a list of which you can easily find on our website. Additionally, small amounts of berries and nuts should be consumed daily.
Ideally, you should eat 100 grams of dill, parsley, or other greens every day. The carbohydrates you get from greens can be completely disregarded when calculating your total daily carbohydrate intake.
Dehydration. Since the keto diet leads to increased fluid loss (including diuretic effects in the initial stages), there is a risk of dehydration, which can negatively impact blood pressure and heart function.
Make sure to drink enough water throughout the day, especially in the first weeks of the keto diet.
Increase your fluid intake during physical activity or hot weather.
Electrolyte levels. The keto diet may cause a decrease in electrolyte levels, such as sodium, potassium, and magnesium, which can negatively affect heart function.
Therefore, it is important to monitor your intake of sodium, potassium, and magnesium. Include foods rich in these elements in your diet or use supplements.
Sodium is salt. On a keto diet, more salt is required than in any other diet. This is due to the following reasons:
- Reduction of insulin levels. Insulin helps retain sodium in the body, so when it decreases, the kidneys start excreting more sodium through urine.
- Increased fluid loss. On a keto diet, the body loses more fluid, especially in the early stages. This is because the reduction of glycogen stores in the muscles and liver also leads to water loss, as glycogen binds to it. As a result, sodium losses increase.
A deficiency of sodium can lead to an electrolyte imbalance, causing symptoms such as fatigue, dizziness, muscle cramps, and even keto flu.
Therefore, it is recommended to salt foods with sea or Himalayan salt more actively.
On a keto diet, it is recommended to consume about 3-5 grams of sodium per day, which is equivalent to approximately 7.5-12.5 grams (1.5-2.5 teaspoons) of salt.
