How Keto Affects Your Cholesterol Levels

Many people wonder whether a high-fat diet like keto is good or bad for heart health. The truth is, keto affects cholesterol in nuanced ways. Some studies show improvements in HDL (“good” cholesterol) and triglycerides, while LDL (“bad” cholesterol) may rise in some individuals. Understanding these changes helps you make keto safe and effective.

How Keto Impacts Cholesterol

  • HDL Cholesterol: Keto often increases HDL, which helps remove excess cholesterol from arteries.
  • LDL Cholesterol: Some people see an increase; however, LDL particle size may change, which is less risky.
  • Triglycerides: Typically drop on keto due to reduced carbohydrate intake.

Factors Influencing Changes

  • Type of Fats: Emphasize unsaturated fats (avocado, olive oil, nuts) and moderate saturated fats.
  • Weight Loss: Many cholesterol improvements occur as a secondary effect of losing weight on keto.
  • Genetics: Some individuals are “hyper-responders” with larger LDL increases.

Practical Tips for Monitoring

  1. Regular Blood Tests: Get cholesterol panels every 3–6 months.
  2. Focus on Heart-Healthy Fats: Include olive oil, fatty fish, and nuts.
  3. Stay Active: Exercise helps improve lipid profiles.
  4. Adjust if Necessary: If LDL spikes, reduce saturated fats and monitor diet quality.

Extra Tips & Variations:

  • Try MCT oil for quick energy without spiking LDL.
  • Incorporate omega-3 rich fish like salmon twice per week.
  • For recipes, avoid deep-fried foods; bake or air-fry for crispiness.
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