Cholesterol And Alternative Diet Plans

Cholesterol is a common concern for many people. Although most individuals only focus on bad cholesterol, the truth is that some forms are healthy, specifically high-density lipoprotein (HDL). Still, if a person is diagnosed with high cholesterol, the goal is to reduce low-density protein (LDL) or bad cholesterol levels. Dietary choices play a big role in achieving lower levels, but how much do special meal plans like keto diets influence that goal?

Can keto help?

The short answer is, yes. Research suggests that in people that don’t have a family history of high cholesterol or other underlying conditions such as kidney or liver disease, following a keto diet can lower LDL levels in the long term. The diet is generally considered safe However, people should always speak with a physician first before going keto as a means of lowering cholesterol levels.

What is the ketogenic diet?

The ketogenic or keto diet is traditionally used to help people lose weight, although the methodology can also help individuals adopt a healthier mindset around food and well-being. Essentially, a person will restrict the total amount of carbohydrates consumed every day. Typically, the maximum allowable amount is between 25 and 50 grams of carbs. Some people may attempt more drastic cuts, but staying committed to such meal plans can be difficult. Since the body isn’t getting carbohydrates as a main energy supply via glucose, fat is burned instead, resulting in ideal weight loss.

Short term losses

While keto will lower cholesterol in the long run, don’t be surprised if LDL temporarily spikes in the initial adjustment period before the body goes into ketosis. As such, individuals with already high LDL numbers should speak with a physician or dietician to understand how to make adjustments to avoid that temporary spike. The following core tenets can help people lower cholesterol even if not following a keto diet.

Fats in moderation

Not all fat is categorically bad for the body. Still, avoiding consuming fatty foods is a good rule of thumb when trying to lower cholesterol. Key culprits like the saturated fats in full-fat dairy foods or red meats should be limited. Also, skip the trans fats which are usually found in prepackaged foods.

Get active

A good way to reduce cardiovascular concerns like hypertension or high cholesterol is to adopt a more active lifestyle. Experts suggest that people aim for about 30 minutes of vigorous exercise for at least five times a week. With a total of 150 minutes per week, people can raise HDL to ensure proper blood vessel function.

Nix unhealthy habits

Smoking is bad for any individual, even people considered generally healthy. With high cholesterol, smoking can raise LDL and lower essential HDL. Likewise, excessive alcohol consumption can increase the risk of developing other cardiovascular conditions like hypertension, heart failure, and stroke.

Get smart about cholesterol

Getting a high cholesterol diagnosis can be disheartening. Yet, taking a proactive approach by watching food intake and engaging in more activity can all help to reduce levels as well as improve general well-being. However, if a person is contemplating the adoption of a keto diet to lower cholesterol, consider talking with a physician first to create a customized plan.