Does a Keto Diet Reduce High Blood Cholesterol? Here's the Truth

Does a Keto Diet Reduce High Blood Cholesterol? Here's the Truth

The keto diet has become a bit of a buzzword over the past few years. From influencers on TikTok and Instagram to your neighbour’s cousin who swears by it, everyone seems to have an opinion. But one question that pops up quite often is: can the keto diet actually help reduce high blood cholesterol? It’s a fair question, especially if you’ve got heart health on your radar. So let’s break it down with Healthy Hampers in a way that makes sense – no white coats or confusing jargon required.

What’s the Keto Diet Anyway?

First things first – let’s recap what a keto (short for ketogenic) diet actually is. In simple terms, it’s a low-carb, high-fat eating plan. The idea is to get your body into a state called ketosis, where instead of burning carbs (glucose) for energy, it starts burning fat. Sounds pretty good if you're trying to lose weight, right?

A typical keto diet slashes carbs down to around 20 to 50 grams per day – that’s less than one slice of bread or a small banana. Instead, you’ll be eating more foods like eggs, cheese, avocado, nuts, oils, fish, meat, and low-carb veggies. Like having butter over bread, and steak over spaghetti.

Cholesterol 101 – Good vs Bad

Before we get too far into whether keto is good or bad for your cholesterol, let’s chat about what cholesterol actually is. Your body needs cholesterol to build cells and produce certain hormones. It becomes a problem when there’s too much of the “bad” type – LDL cholesterol (Low Density Lipoprotein Cholesterol)– floating around in your bloodstream – this is the small, dense kind. That can lead to plaque build-up in the arteries, raising your risk of heart disease and stroke.

Then there’s HDL cholesterol (High Density Lipoprotein Cholesterol), which is often called the “good” kind. HDL helps carry cholesterol away from the arteries and back to the liver, where it’s broken down and removed from the body.

So… Does Keto Help or Hurt?

Here’s where things get a little tricky. On the surface, a high-fat diet like keto might seem like it would send your cholesterol through the roof. After all, it often includes plenty of saturated fats from meat, butter, and cheese – the kind of foods we’ve long been told to limit.

But surprisingly, for some people, keto can actually improve their cholesterol numbers – particularly by increasing HDL (the good stuff) and changing the type of LDL to a less dangerous, fluffier form.

In several studies, participants on a keto diet saw –

• Higher HDL levels (yay!)
• Lower triglycerides (another type of fat in the blood that’s linked to heart disease)
• LDL levels that stayed about the same, or sometimes went up slightly – but the particle size often changed to a less risky form

However – and this is a BIG however – this isn’t the case for everyone.

The Flip Side – When Keto Raises Cholesterol

While some folks see better cholesterol numbers on keto, others experience the opposite. In particular, some people see a significant spike in their LDL cholesterol – sometimes to levels that could be considered dangerous. There’s even a term for people who have a strong cholesterol response to keto – Lean Mass Hyper-Responders (LMHR).

This group tends to be leaner, more athletic types who lose a lot of weight on keto. Oddly enough, they often end up with soaring LDL levels even though they feel great and are doing all the “right” things.

That’s why if you’re thinking about trying keto – especially if you already have high cholesterol or a family history of heart disease – it’s really important to work with your doctor. Blood tests before and after starting can help track how your body responds.

The Role of Saturated Fats

Let’s not forget the type of fats you eat also matters. Keto doesn’t mean you have to go wild with bacon and butter. In fact, if you stick to more heart-friendly fats – like olive oil, avocado, nuts, seeds, and fatty fish (like salmon and sardines) – you’ll likely get better results, both for your waistline and your heart.

On the other hand, loading up on processed meats, and heaps of cheese every day might not be doing your arteries any favours.

Weight Loss May Be the Real MVP

A lot of the positive effects keto has on cholesterol might come down to one simple thing – weight loss. Shedding excess kilos – regardless of how you do it – tends to help improve cholesterol, lower blood pressure, and reduce the risk of diabetes. So if keto helps you drop weight and stick with healthier habits, that alone could be a major win.

Finally, can a keto diet reduce high blood cholesterol?

It depends. For some people, yes – especially when done with a focus on healthy fats and whole foods. It can raise HDL, lower triglycerides, and shift LDL to a less harmful type. But for others, particularly those who are sensitive to dietary fat, keto can make cholesterol levels worse.

TL:DR – You’ll Still Need to Cut Off Saturated Fats on Keto to Reduce Bad Cholesterol. But, Healthy Unsaturated Fats are Your Best Friend!

The key takeaway? Keto isn’t a one-size-fits-all solution. If you’re curious about trying it, chat to your GP or a dietitian first – especially if you’ve already got high cholesterol or other heart risk factors. And remember, eating real, unprocessed foods and moving your body regularly still matters, no matter what diet you’re on.

At the end of the day, the best diet is one you can enjoy, stick to, and that supports your overall health – cholesterol included.