What to Do If a Low-Carb Diet Leads to Higher Cholesterol Levels
What to Do If a Low-Carb Diet Raises Your Cholesterol
Low-carb and ketogenic diets have earned praise for their potential to combat obesity, type 2 diabetes, and even epilepsy. Many people notice improvements in common heart disease risk factors. Yet have you ever wondered why, despite these benefits, a few people see an increase in cholesterol? In some cases, particularly on very high-fat or ketogenic versions of these diets, total cholesterol, LDL cholesterol, or even the number of LDL particles can go up.
Understanding Your Cholesterol Numbers
Cholesterol isn’t just about “good” HDL and “bad” LDL. The size and number of LDL particles, especially the LDL particle number (LDL-p), are key markers for heart health. Have you ever questioned how your cholesterol tests really reflect your risk? If your LDL is high but the number of LDL particles is normal, then you might not need to worry as much. Getting thorough tests — like checking LDL particle number or ApoB — can offer better insight.
Ruling Out Other Causes
It’s also wise to look beyond diet if your cholesterol is high. Sometimes other factors such as low thyroid function, rapid weight loss, or genetic conditions like Familial Hypercholesterolemia may be responsible. Taking the time to understand these factors with the help of a healthcare professional can guide you on the best path forward.
Practical Steps to Lower Your Cholesterol
- Remove Bulletproof Coffee: If you enjoy adding MCT oil and butter to your coffee, consider cutting it out temporarily. Some have seen improved cholesterol levels by ditching this trendy drink, which can add an unexpected amount of saturated fat.
- Switch Some Fats: Try replacing some of the saturated fats with monounsaturated fats. This means opting for olive oil instead of butter or coconut oil, and enjoying nuts and avocados which are heart-friendly. Even leaner meat might be a good swap if fatty cuts are common in your diet.
- Reconsider Ketosis: While ketosis might boost mental clarity and other benefits, for some it also raises cholesterol. Instead, you might keep your carb intake modest — around 100-150 grams per day — by adding fruits, sweet potatoes, or whole grains. This can help balance your cholesterol while still enjoying the metabolic benefits of a low-carb lifestyle.
It’s important to remember that none of this is one-size-fits-all advice. If you have a family history of heart disease or existing conditions, chat with your doctor before making any changes. For most, a low-carb diet offers tremendous benefits, but if cholesterol levels become a concern, these simple adjustments might just be the solution you need.
Have you ever explored how small tweaks in your diet can make a big difference? Experimenting with these ideas could help you harness all the advantages of a low-carb lifestyle while keeping your cholesterol in check.