ketogenic diet and cholesterol: Guide – Ketodietcenter

ketogenic diet and cholesterol: This article will discuss how ketogenic diet affect cholesterol and blood sugar level?

Ketogenic diet is one of the most controversial topics in dieting and healthy life. Yes, a low carb, the high fat diet has proved to be a major success in weight loss, but what happens to your cholesterol levels due to fat intake? Can following a keto diet be harmful to your heart? As there is no clinical evidence yet, it may be difficult to know the effects of a high-fat diet on your heart system. Here’s how it can potentially affect your heart health. So let us know further about the Ketogenic diet and cholesterol.

Cholesterol Explained

Cholesterol is a waxy, fat-like substance found in your body’s cells. It helps your body to make cell membranes, vitamin D and hormones. However, too much cholesterol can cause heart health problems.

Cholesterol is of different types, and each has a different effect on heart health, such as:

Low-density lipoprotein (LDL) cholesterol is known as “bad” cholesterol as it contributes to heart disease by adding fatty buildups to arteries. This fatty buildup causes narrowing of the arteries and causes a disease called atherosclerosis. (*) Atherosclerosis increases the risk of heart attack and stroke.

High-density lipoprotein (HDL) cholesterol is known as “good” cholesterol as it can help protect against heart attacks and strokes. HDL cholesterol helps in removing some LDL cholesterol from arteries, which can protect against heart disease. (*)

Triglycerides are not a form of cholesterol, but they are the most common type of fat, or lipid, in your body. Your body converts extra calories from the food you eat to triglycerides, which are then used for energy between meals. High triglyceride levels with high cholesterol levels increase your risk for heart disease.

Your total cholesterol level is a measure of both LDL and HDL cholesterol, as well as 20% of your triglycerides. (*)

ketogenic diet and cholesterol: How the Keto Diet Impacts Cholesterol

Cholesterol has been in the form of a bad rap for decades, but in fact, cholesterol plays many important roles in the body. For example, cholesterol includes the following functions:

• Helping to produce sex hormones (including progesterone, estrogen and testosterone)
• Building brain structures
• Assisting cognitive/mental work including children and older adults
• Facilitate absorption of fat-soluble nutrients (including vitamins A, E, D and K)
• Using nutrients, triglycerides and other compounds in cells used for energy

Cholesterol in our body is present in the form of fatty acids (lipids) that travel through blood flow. It is important to understand about cholesterol that the balance between LDL and HDL cholesterol is very important. If you have high LDL, you also want high HDL to help clean LDL from blood flow.

There are two different types of LDL cholesterol, the type often called “bad cholesterol”: the larger particle LDL (or pattern A) and the small particle LDL (or pattern B). What is the difference, and which one is more dangerous to heart health?

Pattern A contains more fat-soluble nutrients and antioxidants and can actually protect against oxidative stress, while pattern B is likely to oxidize and create a plaque buildup in the endothelial lining of the arteries, increasing the risk of cardiovascular problems.

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Can Keto Diet Raise Your Cholesterol Levels?

Keto diet can increase your cholesterol levels. A study published in the journal Diabetic Medicine showed that the ketogenic diet potentially increases low-density lipoprotein and overall cholesterol levels. Since the keto diet involves a high intake of animal products, which contains too much saturated fat and animal protein, cholesterol levels potentially put you at risk of heart disease.

Also read: side effects from keto diet

How does the keto diet affect cholesterol levels?

Studies have shown that a ketogenic diet can positively affect cholesterol levels, heart health and metabolic health in the following ways:

• LDL increases particle size (increases pattern A), leading to a lower risk for oxidative stress
• Improves the LDL to HDL ratio. In other words, HDL raises cholesterol, which helps balance the effect of LDL
• Reduces triglycerides, which is protective considering the high concentrations in the blood, shows a high risk of stroke and heart problems
• Improves triglyceride in HDL ratio
• Reduces insulin resistance and helps manage blood sugar (glucose) levels, especially when compared to the high-carb diet
• Helps in reducing chronic inflammation
• Aid helps prevent obesity by reducing appetite and reducing the amount of calories intake.

According to a 2017 review published in the British Journal of Sports Medicine, (*)

Low-carbohydrate high-fat diets (LcHF diets) constantly improve all other markers of cardiovascular risk – lowering elevated blood glucose, Reducing insulin, triglyceride, APOB and saturated fat (especially palmitoleic acid) concentrations, reducing small dense LDL particle numbers, glycated haemoglobin (HBA 1C) levels, blood pressure and body weight while increasing low HDL-cholesterol concentrations and reversing non-alcohol fatty liver disease (NAFLD).

How Can The Changes In Cholesterol Levels And Blood Pressure Act on You In The Long Run?

While there are no studies that are linked to the ketogenic diet and heart health, enough research on a ketogenic diet has focused on some diseases that are or occur due to heart diseases, such as diabetes and obesity. A study published in The Lancet suggested that both low and high carbs diets are linked to an increase in mortality. The study also suggested that mortality rates increased when carbohydrates were replaced with animal-derived fats or proteins and decreased when substitutions were plant-based.

Also read: what to avoid in low carb diet

Can The Low-Carb High-Fat Diet Also Affect Your Blood Pressure?

According to a study published in The Archives of Internal Medicine, protein on a low carb diet significantly lowers your blood pressure. If principles are to be believed, the keto diet acts like a diuretic that reduces the total water in the body, especially at the beginning. In addition, the keto diet has also been shown to lower serum insulin levels which can lead to lower sodium retention and more vascular muscle relaxation, which can result in low blood pressure.

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Is there such thing as a low cholesterol keto diet?

Eating a low cholesterol keto diet is technically possible, as the keto diet includes many foods that lower cholesterol. Examples include avocados, olive oil, nuts, seeds and vegetables.

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However, in most cases, it is not necessary to avoid all foods containing cholesterol (such as eggs or cheese) to support heart health, especially since some sources of cholesterol can be nutrient-rich foods. What is important is practising moderation and balancing your diet, as well as eating a combination of natural foods that fight inflammation.

Is keto good for diabetes?

Is keto healthy?

Ketogenic diet can affect your health positively or negatively, it depends on your personal health history and how you follow the diet. Keto diet can be a safe and healthy diet when consuming mostly healthy, unsaturated fats rather than mainly saturated fats.

It is also best to be under the supervision of a doctor before and during a keto diet to ensure that it is safe and healthy for you.

Is keto a good choice if you have both high cholesterol and high blood pressure?

If you have high cholesterol and high blood pressure, it is important to talk to your doctor before deciding to go on a ketogenic diet. Your doctor will take into account your specific circumstances, such as overall health, medicines you take, and other risk factors before approving the keto diet.

Some studies suggest that keto could potentially improve cholesterol and blood pressure levels, it may be worth asking your health care professional about it.(*)

Connection Between Cholesterol and a Weight-Loss Diet?

Which diet gives the best results when it comes to improving your cholesterol levels? A study published in September 2014 in Annals of Internal Medicine compared the effects of a low carbohydrate diet in about 150 people and a low-fat diet on body weight and heart risk factors. result? Participants in a low carbohydrate diet lost more weight and showed improvement in cholesterol levels.

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More extreme measures produced even better results. A September 2019 study published in The Lancet looked at the effects of a 25 per cent calorie-restricted diet over two years on not being obese on more than 200 healthy adults.

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As well as an average weight loss of more than 16 pounds in people who follow a low-calorie diet, the results showed a significant reduction in all cardiometabolic risk factors, including better scores for LDL and HDL cholesterol and blood pressure.

The Bottom Line

One factor affecting cholesterol results with keto is fat intake, in which unsaturated fat is preferred. Genetics can also play a role in how a ketogenic diet affects cholesterol levels in a person.

If you don’t have a history of high cholesterol or a family history of heart disease, you can try a ketogenic diet in the short term to lose weight. For the best long-term diet, discard refined carbs as recommended by the keto diet and do not fail to take fibre, phytonutrients and antioxidants found in fruits, vegetables and legumes.

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