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People with high cholesterol are prone to many diseases like stroke, heart disease, and obesity, among many other risky health conditions. In the United States alone, there are around 25 million adults who suffer from high cholesterol.

Besides consulting your doctor for diagnosis and appropriate medication, it’s also essential to evaluate the current lifestyle and change certain habits that contribute to high cholesterol. Of course, diet is one aspect of lifestyle that needs to be reassessed.

The Keto diet, which centers on eating high-fat, low-carb foods, is claimed to be one of the most beneficial methods for maintaining healthy cholesterol levels. Let’s explore this approach and see if it’s effective for maintaining healthy cholesterol levels. 

Keto Diet and Cholesterol

Typically, doctors advise patients on a specific diet and might provide them a 30-Day Cholesterol Reduction Guide. However, many think that among these approaches to eating, the Keto diet is one of the most effective techniques.

A Ketogenic or “Keto” diet helps the body lose weight by burning fat quickly. With the keto diet, you must consume food low in carbs and high in fats and proteins. Your carbohydrate intake must be only 5%-10% of your total daily calories. That’s equivalent to 20-50 grams a day. Meanwhile, your fat intake should be around 70%-80% of your total daily calories, where 10%-20% of your daily calories are derived from protein. 

Multiple studies have examined the effect of a low-carbohydrate diet on cholesterol levels. However, it’s difficult to make concrete conclusions as these studies vary in sample size and have huge age gaps. Moreover, different types of very low-carb diets were employed in these studies.

How is the Low-Calorie Diet Different From the Keto Diet?

In Kuwait, a 24-week study was conducted among adults with and without diabetes, comparing a low-calorie versus very low-carbohydrate keto diet. Dietary counseling was provided before the study commenced and every other week within the study duration.

The study revealed that both diets resulted in significant weight loss. Furthermore, the low-carb keto diet lowered total cholesterol, triglycerides, and LDL (low-density lipoprotein), or bad cholesterol levels. Meanwhile, there was also a significant boost of HDL (high-density lipoprotein), or good cholesterol, in the study subjects. 

Foods in the Keto Diet

The Keto diet focuses on consuming a lot of fat, but not all fats are equal in value. For instance, if you have high cholesterol and are trying a keto diet, replace saturated and unsaturated fats. This will lower your risk of cardiovascular diseases. 

Avoid snacks like cakes, cookies, and other sweets, as they are high in saturated fats. Butter, ghee, and coconut oil also have high saturated fats, while margarine and extra virgin coconut contain high levels of polyunsaturated or monounsaturated fats. 

For protein, salmon, cod, and tuna are safe to eat, as they have high levels of unsaturated fats. Plus, they are rich in omega-3 fatty acids, which have been proven beneficial for our bodies.

If you love munching on snacks, you can safely eat certain nuts and seeds. For example, Chia seeds have a high content of polyunsaturated fats. Of course, the diet wouldn’t be complete without fruits, vegetables, and legumes. These are excellent sources of nutrients for your body. For milk, buy the low-fat versions to be consistent with the keto diet guidelines. 

Side Effects of Keto Diet 

While many studies can support the benefits of Keto in different health conditions, you must be also aware of the side effects it does to the body:

Keto Flu

Because the keto diet involves limited carb intake, it could result in a shock in your body. As a result, flu-like symptoms may arise, with manifestations of fatigue, headache, dizziness, and nausea. All these happen as your body adjusts to ketosis. 

While these symptoms typically go away, it’s best to monitor this side effect throughout the duration of your diet. Also, stay hydrated and consume foods rich in potassium, sodium, and other electrolytes. 

Risk of Kidney Stones

The Keto diet promotes the consumption of high-fat animal foods like cheese, meat, and eggs. These can cause your urine and blood to be acidic, possibly resulting in kidney stones. Most importantly, if you have chronic kidney disease (CKD), a keto diet isn’t advisable, as it can worsen your condition. 

Digestive Issues

With limited carb intake, meeting the body's daily fiber needs will be difficult. The keto diet avoids fiber-rich foods like whole grains, beans, and starchy vegetables, which can result in digestive discomfort and constipation. 

Nonetheless, you can add keto-friendly, fiber-rich foods to your meal plans. These are chi seeds, coconut, flax seeds, cauliflower, broccoli, and leafy greens. 

Takeaway

Every dietary regimen has its benefits and risks. Before trying any, it’s best to talk to your doctor and discuss what type of diet would work best for you. Most importantly, get your cholesterol levels tested to determine whether the keto diet would be effective for you, given your existing health conditions.