A common question that we came across is whether Keto Diet raises the blood cholesterol levels because it is high in fat.
Let’s us find out how keto diet or low carb diet affects the blood cholesterol levels:
Keto diet or low carb diet is incredibly healthy as it usually improves the cholesterol profile. It may result in increase in HDL cholesterol levels which is a good news.
HDL Cholesterol is known as good cholesterol that prevents cholesterol from accumulating or clogging/blocking arteries.
While on keto diet when people consumes a low amount of carbohydrates, the liver produces fewer triglycerides, which may be involved in raising the HDL levels. The total blood cholesterol is 200mg/dl which is a measurement of HDL, LDL and triglycerides. Where HDL should be 60mg/dl or higher and LDL & triglycerides should be less than 100mg/dl.
For e.g. Before following keto diet if the person’s total cholesterol is 160mg/dl and HDL levels are 45mg/dl. But after following Keto Diet, the HDL levels increases from 45mg/dl to 55mg/dl which results in an increase in total cholesterol i.e. 170mg/dl.
So therefore, while following keto diet people may undergo an increase in their total blood cholesterol levels.
If people take an unhealthy keto diet and consumes high Trans fats like baked goods, processed snacks, fried foods, popcorns, animal fat, red meat etc. It may increase LDL cholesterol which is not good for health.
Follow a clean vegetable based keto diet where 50% of your plate is filled with vegetables and remaining with fat and protein.
Tips to follow healthy Keto Diet:
• The ratio of protein to vegetable should be 1:2. The amount of vegetable should be double the amount of protein in the diet.
• Eat healthy fat from coconut, olive oil, avocados, nuts, chia seeds, basil seeds, dry fruits, etc.
• Limit the amount of animal protein in the diet and emphasizes more on vegetables
• Avoid too much coffee in diet.