Low Cholesterol, High Fat: Tips for Navigating a Keto Diet

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How to do Keto without Raising Cholesterol

Ketogenic diet, or “keto” for short, has been trending for a while now as the go-to diet for weight loss and a healthy lifestyle. It is characterized by high-fat, moderate-protein, and low-carb meals that force the body to convert itself into a fat-burning machine. However, some critics argue that keto can pose a risk to the heart and increase cholesterol levels. But, is this true? And, can you do keto without raising cholesterol?

The short answer is, yes, you can! In this blog post, we will take a look at some methods you can follow to do keto while keeping your cholesterol levels in check.

Method 1: Avoid Trans Fats

Trans fats are the bad fats that can significantly impact your cholesterol levels. The American Heart Association recommends avoiding trans fats for a healthy heart. Some examples of foods high in trans fats include fast foods, fried foods, potato chips, and pastries. In the case of keto, you should avoid these kinds of foods and opt for healthy fats like extra virgin olive oil, coconut oil, and MCT oil, which have been proven to be beneficial for cholesterol levels.

Method 2: Choose Healthy Proteins

Although keto is not a high-protein diet, it is essential to keep your protein intake within limits. Red meat and processed meats are high in saturated fat and have been shown to contribute to high cholesterol levels. Choose healthy proteins like fatty fish, eggs, chicken, and nuts, as they have been shown to have a positive impact on cholesterol levels.

Method 3: Include Fiber-Rich Foods

Fiber is beneficial for cholesterol levels as it helps reduce the amount of “bad” cholesterol (LDL) in the bloodstream. By including fiber-rich foods in your keto meals, you can balance your cholesterol levels while also reaping the benefits of a low-carb diet. Some excellent sources of fiber in a keto diet include leafy vegetables, avocados, nuts, chia seeds, and flaxseeds.

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Additionally, if you are doing keto to lose weight, make sure that you do not lose weight too quickly, as rapid weight loss can lead to high cholesterol levels. It is better to lose weight in a gradual and sustainable way.


Doing keto is possible without raising your cholesterol levels. By following the above methods, you can enjoy the benefits of a ketogenic diet while keeping your cholesterol levels in check. It is also essential to speak to your doctor or a nutritionist to determine your ideal macronutrient ratios and get personalized guidance as everyone’s bodies are different.

Real Life Examples

Now, let’s take a look at some real-life examples of individuals who followed a keto diet without raising their cholesterol levels.

Example 1:

Carla was diagnosed with high cholesterol levels and was looking for a diet that could help her lose weight and improve her cholesterol levels. She found out about the keto diet and decided to give it a try. She followed the methods mentioned above and was delighted to see her cholesterol levels improve while losing weight.

Example 2:

John has a family history of high cholesterol and heart disease. He was skeptical of the keto diet and was worried that it may raise his cholesterol levels. However, he found out that he could follow the keto diet while keeping his cholesterol levels in check by following the methods mentioned above. He enjoyed the benefits of the diet and has been following it for over a year now. He has also noticed significant improvements in his overall health.

Benefits of Doing Keto without Raising Cholesterol

Doing keto without raising cholesterol levels has a host of benefits, including improved heart health and reduced risk of heart disease, weight loss, better blood sugar control, and increased energy levels. By following the methods mentioned above, you can enjoy all of the benefits of the keto diet while keeping your cholesterol levels in check.

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In conclusion, keto can be done without raising cholesterol levels. By avoiding trans fats, choosing healthy proteins, and fiber-rich foods, you can stay on a low-carb, high-fat diet while keeping your cholesterol levels in check. It’s important to personalize your diet to your body’s needs and consult a doctor or a registered nutritionist before following a keto diet.