Can Keto Raise Your Cholesterol?
Experts Give Warnings For Protecting Your Cholesterol — and Your Heart — on the Keto Diet
5
If you plan to go keto for medical reasons, the experts had some tips for effectively manageing your health while on this high-fat, low-carb diet.
1. Get supervision.
"Anyone who is considering a low-carbohydrate diet that is ketogenic should definitely consult a registered dietitian to ensure there are no negative side effects of the diet," Dr. Stamp said. "It's also important to have your doctor check things like your blood pressure, blood glucose, and cholesterol to make sure these are not being harmed by what you're eating."
While it may seem daunting to make yet another appointment or hire a dietitian, it's worth it when it comes to something as risky as keto — particularly if you have an underlying condition that may be contraindicated. "Don't fly solo on this one if you have a heart condition, diabetes, or wish to lose weight for your health," Dr. Stamp said. "Make sure you're under the watchful eye of a dietitian and a doctor to ensure you're healthy when embarking on such a restrictive diet, or better yet, ensure this approach is actually the right one for you."
2. Eat only high-quality fats.
"If you choose to follow a keto diet, assessing the quality of your food is imperative to decrease inflammation and cholesterol," Bates said. "A problem I often see in those following a low-carb approach is the lack of attention toward the quality of fats. Low-quality fats such as trans fats or oxidized fats lead to increased inflammation," which can be damageing to the heart.
"When choosing the fats in your diet, you want to have a variety of high-quality fats with an emphasis on anti-inflammatory fats," she continued. "Coconut oil and grass-fed butter (rich in butyric acid) are great sources of healthy fats, but they shouldn't be your only source."
Bates cited a study in Evidence-Based Complementary and Alternative Medicine, which supports olive oil for heart health. "Olive oil is an amazing, anti-inflammatory oil that has been extensively studied to aid in heart disease reduction; the polyphenols and mono-unsaturated fats (MUFAs) in olives help to reduce the oxidation of cholesterol, which leads to decreased arterial damage," she said. "Other healthy fat sources include organic sprouted nuts, seeds, and avocado."
3. Focus on gut health.
Bates noted there's mounting evidence of a connection between gut inflammation and heart health. She suggests pairing a keto diet with intermittent fasting, which can give your body the time it needs to "push food particles and bacteria out of the small intestine." (Intermittent fasting simply means tightening the window in which you eat, so you avoid late-night snacking.) By following these steps, "you'll help to heal the gut and further decrease inflammation and cholesterol levels while using a low-carb approach," she said.