Effect Of Keto Diet On Cholesterol

Keto Diet Effect On Cholesterol

Effects of a Ketogenic Diet on Cholesterol (Keto Cholesterol – Phinney/Moore/Perlmutter)

Keto Diet Effect On Cholesterol:

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Ketogenic Diet In Diabetes

One small study had 11 women with type 2 diabetes follow a ketogenic diet for 90 days. After the 90 days, results revealed an increase in HDL cholesterol, a decrease in triglycerides, and no significant changes in LDL cholesterol among participants. Additionally, the study showed decreased body weight and blood pressure.

The Good And Bad Cholesterol Myth

Youve probably heard of the so-called good cholesterol and bad cholesterol types, but these references arent entirely accurate.

Unlike sugar and salt, which can mingle in your bloodstream, cholesterol is a fat that doesnt mesh well with the watery nature of your blood. For cholesterol to work through your body, it needs to pass through vessels known as lipoproteins.

As their name implies, theyre part fat and part protein. Their sole job is transporting cholesterol to the cells and organs that need it most.

There are five different types of lipoproteins, but the ones you always hear about are low-density lipoprotein , frequently referred to as bad cholesterol, and high-density lipoprotein , which has been labeled as good cholesterol.

To be clear, HDL and LDL are not actual types of cholesterol only what transports cholesterol.

Whats the difference between these two?

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Why Is Hdl Considered Good

HDL is considered good because it boasts protective, anti-inflammatory properties that regulate your immune system and protect against certain types of cancer in those with type 2 diabetes and those without.

Plus, researchers believe your risk of developing type 2 diabetes increases by 4% for every 1 mg/dL drop in HDL cholesterol your body experiences. So that means keeping your HDL high is a serious priority.

Though all this makes HDL sound like a plus, its greatest accomplishment is clearing out LDL particles, or the bad cholesterol, from your bloodstream.

Keto And Cholesterol: How The Ketogenic Diet Affects Your Heart Health

How Keto Diet Can Affect Your Cholesterol Levels ...

Everyone knows that keto favorites like bacon and butter are bad for your cholesterol and heart health, right?

According to the American Heart Association, the key to improving cholesterol levels involves swapping out your fatty foods for heart-healthy foods like oatmeal, fiber-based cereal, whole-grain toast, and orange juice. This is the biggest argument against the ketogenic diet, but it is a topic commonly misunderstood and backed by unscientific and bias data.

In order to understand your cholesterol levels, how they affect heart health, and where the ketogenic diet fits into it all, lets break down the facts about cholesterol piece-by-piece.

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Patients And Biochemical Analysis

The prospective study was carried out at the Academic Department of Surgery, Consultation and Training Centre, Faculty of Medicine, Kuwait University in 83 obese subjects . The body mass index of men and women was 35.9±1.2 kg/m2 and 39.4±1.0 kg/m2, respectively. The mean age was 42.6±1.7 years and 40.6±1.6 years for men and women, respectively. The mean age, initial height, weight and BMI for all patients are given in . Fasting blood tests were carried out for all of the subjects. Initially, all patients were subjected to liver and renal function tests, and glucose and lipid profiles, using fasting blood samples, and a complete blood count. Thereafter, fasting blood samples were tested for total cholesterol, high density lipoprotein cholesterol, low density lipoprotein cholesterol, triglycerides, blood sugar, urea and creatinine levels at the eighth, 16th and 24th week. In addition, weight and height measurements, and blood pressure were monitored at each visit.

How Does Keto Affect Your Arteries

How the keto diet affects your arteries depends on your individual health and the types of fats consumed while on the diet. Saturated fats have been shown to negatively affect your cholesterol levels mainly by increasing your LDL cholesterol levels. This can contribute to plaque buildup in your arteries.

However, unsaturated fats have the opposite effect on heart health by decreasing LDL cholesterol and increasing HDL cholesterol levels. This can improve your heart health, decreasing your risk of heart attack and stroke.

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How To Lower Cholesterol Levels Back To Normal

Are you already on the keto or low-carb diet and found that your cholesterol levels have increased? Luckily for you, its quite easy to lower cholesterol levels back to normal.

  • Reducing intake of fatty caffeine drinks
  • Avoiding overeating Eat more unsaturated fats rather than saturated fats Eat keto-friendly foods that can lower cholesterol levels

    • Avocados –Research has found that eating avocados regularly reduced LDL cholesterol levels!
    • Vegetables – Leafy greens and cruciferous vegetables can bind to bile acids. They are then released as waste as opposed to reabsorbing in the gut. This leads to reducing blood cholesterol ever so slightly. Want to reap the benefits of all your dark leafy greens?Studies show that steaming can improve this process and ultimately help lower cholesterol levels further.
    • Cocoa or dark chocolate –Research shows that indulging a little in cocoa or dark chocolate helps lower LDL cholesterol and even protects LDL from oxidisation and damage.
    • Seeds and nuts – As a source of fibre and monounsaturated fats, nuts and seeds such as chia seeds, walnuts and flax seeds can help reduce cholesterol levels.Analysis of multiple studies found that eating just two servings of nuts daily effectively lowered LDL cholesterol levels by about 7%.

    Reconsider the low-carb diet altogether

    6. Medication

    Ldl And Carbohydrate Restriction: What Is The Relationship

    My experience with high cholesterol, statins, and keto

    Lets go back to the research assessing how the low-carb, high-fat diets such as the ketogenic diet affect your LDL levels. In the meta-analysis by Bueno et al., low-carb diets were shown to increase HDL twice as much as low-fat diets after randomized controlled interventions. It also showed that there was a small increase in LDL-C in low-carb subjects compared to low-fat diet subjects who experienced no increase.

    The research study by Brinksworth et. al also showed that low-carb diets yielded greater increases in HDL cholesterol when compared to a low-fat diet.

    Key Takeaways: Some research suggests that high-fat, ketogenic diets can increase LDL-C by a small amount.

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    The Different Impacts Of Keto On Cholesterol Levels

    Studies show that the impacts of the keto diet on cholesterol levels widely vary. Some people report seeing better cholesterol levels overall: higher HDL or good cholesterol, lower triglycerides, and lower LDL or bad cholesterol.

    But on the flip side, some people report having a completely opposite experience. People whose diets consisted of unhealthy saturated fat saw an increase in LDL or bad cholesterol. Hence, when youre on the keto diet, it is crucial to not only count fat content but to actually choose good and healthy sources of fat.

    If you want to follow the ketogenic diet, pay close attention to your LDL levels since this is the type of cholesterol that is associated with heart disease and stroke. While the diet itself may not be responsible for LDL level spikes, consuming too much of unhealthy saturated fat is.

    Chronic Inflammation And Stress

    Both Inflammation and stress elicit similar mechanisms one of which is an increase in cholesterol levels to bring the necessary nutrients to our tissues to help them heal and recover.

    If you have chronic inflammation and/or stress, you may also have persisting high cholesterol levels which, in most cases, isnt doing anything but causing more problems. The preponderance of this chronic inflammation and stress is typically caused by a variety of lifestyle factors, from eating foods that trigger inflammation to sleeping poorly.

    Fortunately, the keto diet has been found to decrease inflammation . However, if you still have high levels of inflammation after following the keto diet, then you may have to address other important variables like your stress levels, sleep quality, and food allergies/sensitivities before your cholesterol levels can rest at healthier levels.

    One way to find out if the keto diet is helping quell your chronic inflammation is by seeing how your C-reactive protein levels change over time on your routine blood test. If CRP levels decrease after youve made your lifestyle and dietary changes, then you are on the right track. The ideal result is if your cholesterol levels are optimized along with that.

    However, for those of you who see a drop in inflammation and a worsening of your cholesterol levels, you may have one of the two issues that we explored earlier.

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    Expert: Extreme Diets Dont Work

    Weight loss researcher Frank M. Sacks, MD, of Harvard School of Health says the more extreme the diet, the less likely someone is to stick to it.

    âExtremely low-carbohydrate diets may be safe, but people tend to get sick of them after a few months,â he says. âIn this study, 42% of the low-carbohydrate dieters dropped out over time. They also reported more symptoms associated with the diet.â

    How Do Cholesterol Levels Affect Heart Health

    PPT

    Based on the previous information, it may seem obvious that LDL is bad for heart health and HDL is good, but these values often given during blood tests do not paint the whole picture.

    The total amount of cholesterol in HDL and LDL particles holds 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 get into the arterial walls and lead to plaque formation.

    This is why a standard blood test can give very little information as to a persons actual heart health. Next time you are at your doctors office, ask for an NMR lipoprofile instead of a traditional blood panel. This type of cholesterol test not only gives total LDL and HDL values but also provides the particle number and size for further analysis.

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    Why Eating Cholesterol Doesnt Raise Your Cholesterol

    When people talk about cholesterol, theyre usually referring to your lipid profile, or the fat and fatty acids in your blood .

    Cholesterol is responsible for everything from building hormones to strengthening cell membranes, transporting vitamins, and helping you absorb all the nutrients from food.

    Take the keto quiz

    Many people dont know your body can produce all the cholesterol it needs to function. The vast majority of your cholesterol is produced by your body, with a smaller percentage coming from your diet. Even then, most of the cholesterol in your food cant be used by your body, and it leaves your body as waste.

    Predicting How Keto May Affect Your Cholesterol Levels

    To have an idea if the keto diet may have a negative effect on your cholesterol, consider your starting triglyceride number. According to the Mayo Clinic, triglycerides are another type of lipid in your blood that your body uses for energy high triglyceride and LDL levels can lead to fatty deposits that gum up arteries, notes the American Heart Association. Normal levels are less than 150 milligrams per deciliter . About a quarter of the population has triglyceride levels above 150 mg/dL, which is the threshold to consider elevated triglycerides. This is a large percentage of the population, so its not uncommon, says Soffer.

    If you have normal levels, keto is likely safe to try. For people with normal or perfect triglyceride levels, the impact from keto is minimal or none, says Soffer. If, on the other hand, you have insulin resistance,type 2 diabetes, and/or abdominal obesity, and your triglycerides are elevated it may seem like you should shy away from keto, but the opposite may be true, Soffer argues, explaining that the low-carb nature of keto has the potential to decrease insulin resistance and improve triglycerides.

    Still, though, the aforementioned Nutrition & Metabolism study involved a mere 34 people so more research, particularly larger, longer-term studies, is needed before scientists can fully understand the true effects of keto on insulin resistance and triglycerides.

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    Is It Safe To Be On The Keto Diet With High Cholesterol

    Bob Harper will be the first to tell you its best to talk to your doctor before attempting something like the keto diet.

    Some people, particularly those with familial hypercholesterolemia , kidney disease, and liver disease, are not good candidates for keto because it can often make these conditions worse.

    Some may find their bodies cant handle taking in that much fat on the daily.

    Even for otherwise healthy people, a keto diet filled with saturated fats from red meat and full fat dairy thats also low in fruits and vegetables wont lead to improved cardiovascular health in the long term and may actually do some damage.

    In fact, a 2011 study found that otherwise healthy men had an increased risk of developing type 2 diabetes after eating a low carb diet rich in saturated fat.

    What Happens To Ldl On Keto Diet

    Lower your LDL cholesterol on a low carb or keto diet

    A ketogenic diet typically leads to improvements in a range of blood lipids and other markers for cardiovascular health like blood pressure, inflammation, and triglycerides. But the changes to LDL are less predictable and can sometimes go up.

    However, studies show that on keto we typically see that even when the total LDL increases, there is a reduction in the small bad LDL, referred to as VLDL or, very low density lipoprotein. This means that most of the increase is in the larger, heart friendlier LDL particles .

    Its important to note here that for most people on keto LDL either stays the same or goes down. This finding is reflected in a 2006 study looking at the effects of carbohydrate restriction on LDL cholesterol in a group of 29 men for a 12 week weight-loss intervention found that LDL particle concentrations decreased by 9.6% .

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    Should You Be Concerned If Your Cholesterol Increases With Low

    This is an emerging area of research that is currently the focus of a great deal of debate and uncertainty.

    Traditional experts in the field of lipids and heart disease view elevated LDL cholesterol with concern because it typically reflects a high concentration of LDL particles circulating in the bloodstream.

    Excessive amounts of LDL particles have been found to be associated with the development of atherosclerosis, the underlying cause of heart disease. In atherosclerosis, LDL particles are known to end up in damaged artery walls, and connected to an inflammatory response. Over time, cholesterol, calcium, white blood cells and other substances accumulate at the site to form a plaque. Many if not most heart attacks and strokes are caused when a plaque ruptures and forms a clot that blocks arterial blood flow.

    The length of time that arteries are exposed to high levels of LDL particles is believed to play a significant role in the development of atherosclerosis. Smaller LDL particles typically spend more time in the bloodstream than larger particles do, making them easier targets for oxidation and incorporation into plaque.18 Moreover, people who have a lot of small LDL particles tend to have low HDL cholesterol and elevated triglycerides all of which are markers of insulin resistance and reflect increased cardiovascular disease risk.

    • Lower blood glucose levels
    • Lower insulin levels
    • Increase in insulin sensitivity

    Effects Of The Keto Diet On Cholesterol

    The impact of cholesterol levels on human health is controversial, especially in the context of a low-carb diet.

    This guide is our attempt to summarize what is known. It is written for adults who are concerned about their health and cholesterol levels on a ketogenic diet. Be sure to discuss any lifestyle changes with your doctor.

    Cholesterol is often viewed negatively due to its historical association with heart disease. However, it is an essential component of our body, present in almost every cell and participating in many processes, including the following:

    • The integrity of the cell. As an integral part of every cell membrane in the body, cholesterol is required to maintain the structure and fluidity of cells.
    • Synthesis of hormones. Cholesterol is essential for the production of estrogen, testosterone, cortisol, and other hormones such as vitamin D3.
    • Creation of bile acids. Your liver converts cholesterol into bile acids, which help you metabolize fats and the essential fat-soluble vitamins A, D, E, and K.
    • Myelin formation. The myelin sheath, which surrounds and protects nerve cells, is bound to contain a lot of cholesterol.

    Your body produces most of the cholesterol that is found in the blood. Basically, the liver is responsible for this process.

    Dietary cholesterol, found in animal products such as eggs, shellfish, cheese, and organ meats, accounts for a smaller proportion of blood cholesterol levels.

    How do you like the keto diet?

    Super) Not really

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