Keto Diet Cause High Cholesterol – Everyone knows keto foods like bacon and butter are bad for your cholesterol and heart health, right?
According to the American Heart Association, the key to improving your cholesterol levels is swapping out high-fat foods for “heart-healthy” foods like oatmeal, fibrous cereal, whole-wheat toast and orange juice. This is the biggest argument against diets, yet it’s a topic that’s often misunderstood and supported by unscientific and biased data.
Keto Diet Cause High Cholesterol
To understand your cholesterol levels, how they affect heart health, and how diet plays into it all, let’s break down the cholesterol facts one by one.
Keto Diet And Cholesterol: How Does The Keto Diet Affect Cholesterol Levels?
Cholesterol is a lipid (fat) compound found throughout the body. Cholesterol itself isn’t a bad thing; in fact, most (about 75%) of the cholesterol in your body is produced by your own body, not from your diet. Your body needs cholesterol and its derivatives for many bodily functions, including:
Steroid Hormone Synthesis: Cholesterol is a major component of hormones, including sex hormones like testosterone and estrogen, and hormones like cortisol and aldosterone.
If you’ve ever tried mixing oil and water, you know lipids (fats) and water don’t mix. The same properties are true in the body; cholesterol does not mix well in the blood.
Due to the hydrophobic nature of cholesterol, it must be transported by a special vehicle called a lipoprotein. Lipoproteins are composed of lipids and proteins that enable them to move throughout the body and deliver cholesterol to the cells that need it.
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Lipoproteins are classified according to their protein and lipid composition; since protein is dense and fat is not, LDL contains more fat and less protein, while HDL contains more protein and less Fat.
When referring to blood cholesterol levels, these lipoproteins are actually being referred to. There are five different lipoproteins:
LDL: This is often called “bad” cholesterol and stands for low-density lipoprotein. LDL’s role is to transport cholesterol to tissues throughout the body where it is needed; however, LDL is highly susceptible to oxidation. Oxidized LDL can cause inflammation and lead to plaque buildup on artery walls.
HDL: Often referred to as “good” cholesterol; HDL stands for high-density lipoprotein. HDL is often seen as the good guy because it transports cholesterol from your body to the liver, where it is broken down into waste or recycled. HDL has anti-inflammatory properties and has many benefits for your immune system.
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VLDL, IDL, and chylomicrons: Unlike commonly discussed, VLDL is very low-density lipoprotein, IDL is intermediate-density lipoprotein, and chylomicrons are small lipoproteins that transport fat throughout the lymphatic system.
Based on previous information, it might seem obvious that LDL is bad for heart health and HDL is good, but these values often given in blood tests don’t tell the whole story.
The total amount of cholesterol in HDL and LDL particles is of little value; what really matters is the particle size or how many LDL particles are in the blood and how big they are.
Larger LDL particles are more beneficial because smaller LDL particles are more likely to enter the artery wall and cause plaque to form.
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That’s why standard blood tests can provide very little information about a person’s actual heart health. Next time you go to the doctor’s office, ask for an MRI fat analysis instead of a traditional blood test. This type of cholesterol test not only provides total LDL and HDL values, but also particle count and size for further analysis.
It might seem paradoxical that increased fat intake might raise cholesterol levels, but several research papers suggest that such diets may actually have a positive effect on cholesterol levels. Below are four examples of the diet’s ability to improve total cholesterol levels.
This study examined the effect of carbohydrate restriction (10% of total daily carbohydrate intake) on markers of cardiovascular health in 29 overweight men.
After 12 weeks, participants had significant reductions in total LDL particle size, medium LDL particle size, small and very small LDL particle size, and LDL size and large LDL particle size also increased. These results suggest improved cardiovascular health. <
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In the study, 83 obese patients were given the diet for 24 weeks. Body weight, BMI, total cholesterol and triglyceride levels, HD and LDL, and fasting blood glucose levels were measured at baseline and after 24 weeks.
HDL cholesterol levels were significantly increased, while LDL cholesterol levels, total triglyceride levels, and blood glucose levels were all significantly reduced.
The study examined 12 reasonably healthy men who went on a diet for 6 weeks. Fasting triglycerides and postprandial lipid and insulin levels decreased.
While total LDL and oxidized LDL did not show statistically significant changes, HDL increased by 11.5% after following the diet. Further analysis showed that while the amount of LDL did not change, the particle size of LDL increased, which was associated with a reduced risk of cardiovascular disease.
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This study compared the effects of a low-carb diet versus a low-fat diet in treating obesity and high blood lipid levels. 120 overweight and hyperlipidemic patients were placed on a low carbohydrate (less than 20 grams of carbohydrates per day) or low fat diet (less than 30% of total calories from fat and a 500-1,000 calorie deficit).
After 24 weeks, they concluded that the low-carb diet was better for weight loss and weight maintenance, and had a greater increase in HDL than the low-fat diet group. Other serum triglyceride and low-density lipoprotein levels decreased, although not statistically different from the low-fat group.
Have you noticed an improvement in your cholesterol levels since starting the diet? Let us know in the comments below!
Feingold KR, Grunfeld C. Introduction to lipids and lipoproteins. [Updated February 2, 2018]. In: Feingold KR, Anawalt B, Boyce A, et al. South Dartmouth (MA):
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Ivanova, E. A., Myasoedova, V. A., Melnichenko, A. A., Grechko, A. V., and Orekhov, A. N. (2017). Small-density low-density lipoprotein as a biomarker of atherosclerotic disease. Oxidative Medicine and Cellular Longevity, 2017, 1273042.
Otvos, J. D., Mora, S., Shalaurova, I., Greenland, P., Mackey, R. H., and Goff, D. C., Jr (2011). Clinical significance of discordance between low-density lipoprotein cholesterol and particle number. Journal of Clinical Lipidology, 5(2), 105–113. doi:10.1016/j.jacl.2011.02.001
Pichler, G. et al. Low-density lipoprotein particle size and composition and incidence of cardiovascular disease in a southern European population: the Hortega-Liposcal follow-up study. (2018). International Journal of Cardiology, 264: 172-178.
Richard J. Wood, Jeff S. Volek, Yanzhu Liu, Neil S. Shachter, John H. Contois, Maria Luz Fernandez, Carbohydrate restriction alters lipoproteins by altering VLDL, LDL, and HDL subfraction distribution and size in overweight men Metabolism, Journal of Nutrition, Volume 136, Number 2, February 2006, Pages 384-389.
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Dashti, H. M., Mathew, T. C., Hussein, T., Asfar, S. K., Behbahani, A., Khoursheed, M. A., … Al-Zaid, N. S. (2004). Long-term effects of diet in obese patients. Experimental and Clinical Cardiology, 9(3), 200–205.
Sharman, M.J., Kraemer, W.J., Love, D.M., Avery, N.G., Gomez., Scheett, T.P., and Volek, J.S. (2002). Diet positively affects serum biomarkers of cardiovascular disease in normal weight men. Journal of Nutrition, 132(7), 1879-85.
Yancy WS, Olsen MK, Guyton JR, et al. Low-carbohydrate versus low-fat diets for obesity and hyperlipidemia: a randomized controlled trial. An intern. 2004;140:769–777.
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As a member, you get instant access to personalized meal plans, exclusive videos and articles, discounts, one-on-one coaching sessions, and more. As a member, you join our mission to empower 1,000,000 people to positively change lives around the world. starting today. Cardiovascular disease (also commonly referred to as heart disease) is the leading cause of death worldwide, according to the World Health Organization.
On the face of it, this bodes direly for humanity, but once we realize that heart disease is preventable and, in some cases, reversible, there will be some sweetness to this painful news.
Heart disease is a group of diseases of the heart and blood vessels. Generally, they fall into the following categories:
The most common, preventable and reversible type of heart disease is coronary artery disease, or coronary artery disease. It occurs when the arteries supplying blood to the heart muscle harden and narrow due to a buildup of plaque in their inner walls. The technical term is atherosclerosis.
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As atherosclerosis worsens, less blood flows through the arteries. As a result, the heart muscle doesn’t get the blood or oxygen it needs. This can lead to chest pain (angina) or a heart attack.
Most heart attacks occur when a blood clot suddenly cuts off the blood supply to the heart, causing permanent heart damage. These clots usually form at the site of ruptured arterial plaque.
Over time, atherosclerosis can also weaken the heart muscle and lead to heart failure and changes to the normal heart rhythm.
In short, CHD is an insidious process that impairs cardiovascular function and sets the stage for traumatic events such as heart attacks and strokes. But when we frame the condition in this way, there seems to be nothing you can do to prevent or reverse it.
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In fact,
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