How the Keto Diet Affects Cholesterol Levels: Health Benefits, Risks & Safety Tips
The keto diet—a low-carb, high-fat eating plan—has gained popularity for weight loss and blood sugar control. But how does this diet affect your cholesterol levels and heart health? Here’s what science says about the impact of the ketogenic diet on LDL (bad) and HDL (good) cholesterol, including risks, benefits, and who should avoid it.
🥑 What Is the Keto Diet and How Does It Work?
The ketogenic diet restricts carbs to just 5–10% of daily intake, pushing your body into a state called ketosis, where fat is burned for energy instead of glucose. A typical keto macro breakdown looks like this:
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70–75% Fat
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15–20% Protein
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5–10% Carbohydrates
Originally developed to treat epilepsy, the keto diet now supports weight loss, better blood sugar control, and even cardiovascular health—at least in the short term.
🫀 What Is Cholesterol and Why Does It Matter?
Cholesterol is a waxy, fat-like substance your liver produces. It’s essential for hormone production, vitamin D absorption, and building healthy cells. However, high levels of certain types—particularly LDL (low-density lipoprotein)—can increase your risk of heart disease and stroke.
There are two main types:
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LDL Cholesterol – “Bad” cholesterol that can clog arteries.
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HDL Cholesterol – “Good” cholesterol that helps remove LDL from the bloodstream.
🧬 How Does the Keto Diet Affect Cholesterol?
Studies show mixed results on how keto impacts cholesterol:
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Some research indicates reduced triglycerides and increased HDL levels.
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Other studies note a temporary rise in LDL cholesterol, particularly in those consuming large amounts of saturated fats.
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The overall effect depends heavily on food quality, not just macronutrient ratios.
Eating lean proteins, unsaturated fats (like avocados, olive oil, and nuts), and fiber-rich vegetables helps support healthier cholesterol outcomes on keto.
⚠️ Is the Keto Diet Safe for People With High Cholesterol?
Not everyone is an ideal candidate for the ketogenic diet. You should avoid keto or consult a doctor if you have:
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Genetic high cholesterol (familial hypercholesterolemia)
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Liver or kidney disease
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Fat-induced lipemia
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History of heart disease or pancreatitis
A 2011 study found that low-carb, high-saturated-fat diets may increase diabetes risk in otherwise healthy individuals. People with high cholesterol should monitor LDL and HDL levels closely if on keto.
🥗 Best Foods to Eat on a Heart-Healthy Keto Diet
To maintain or improve cholesterol while on keto, focus on clean, nutrient-dense foods:
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Lean meats: Chicken, turkey, grass-fed beef
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Fish: Salmon, sardines, mackerel (rich in omega-3s)
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Eggs
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Low-carb vegetables: Broccoli, spinach, cauliflower
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Healthy fats: Olive oil, nuts, seeds, avocados
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Dairy: Cheese and unsweetened yogurt in moderation
Limit or avoid:
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Red meats high in saturated fat
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Processed meats (bacon, sausage)
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Butter and cream in large amounts
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Highly processed keto snacks
😷 Keto Flu & Other Common Side Effects
Some people experience side effects known as the “keto flu” when starting the diet, including:
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Fatigue and weakness
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Headaches
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Constipation
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Nausea and dizziness
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Muscle cramps
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Sleep disturbances
These typically resolve within a week but can be minimized by staying hydrated, eating enough electrolytes, and easing into the diet.
🔍 Final Thoughts: Is Keto Right for You?
The keto diet can be effective for short-term weight loss, blood sugar improvement, and even better cholesterol profiles—but it’s not for everyone. Always speak with your doctor or a registered dietitian before starting any restrictive eating plan, especially if you have a history of high cholesterol or cardiovascular disease.
