How to Lower Your Cholesterol on a Keto Diet

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The keto diet is a low-carb diet that involves eating lots of fat and a moderate amount of protein. The idea is to turn your body into a fat-burning machine. However, many people report that the keto diet increases their LDL cholesterol levels (AKA bad cholesterol). [1] If you’ve noticed a spike in your cholesterol level after going keto, you can bring high cholesterol back down by making small dietary and lifestyle changes.

Method 1
Method 1 of 3:

Making Dietary Shifts for Your LDL Levels

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  1. Eat lots of steamed greens and vegetables every day. Steaming vegetables (as opposed to sauteing, grilling, or roasting) is the healthiest way to eat them. And luckily, steamed leafy greens like kale, spinach, collards, and mustard greens are all low in carbs. [2]
    • Green bell peppers, broccoli, and cabbage are also high-fiber vegetables that taste great steamed and won’t put you over your carb limit. Try steaming any combination of these vegetables and serving them over cauliflower rice topped with coconut oil and a lean protein of your choice (like fish, poultry, or tofu).
    • Cook veggies and fish with a few cloves of fresh garlic for an added boost of cholesterol-lowering power. [3]
  2. Walnuts and fatty fish (like wild salmon, tuna, trout, and shellfish) are both low carb and rich in omega 3’s, which are fatty acids that help lower your cholesterol. They’re also two beloved staples of the keto diet! [4]
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  3. The unsaturated fat in nuts and seeds will help lower LDL cholesterol and raise HDL (good) cholesterol levels. [5] Chia seeds and flax seeds also contain large amounts of heart-healthy omega-3’s. [6]
    • Walnuts, almonds, macadamia nuts, and brazil nuts are all great keto options containing 3 or less grams of net carbs.
    • 1 tablespoon (3.0  tsp) of chia seeds contains only 5 grams of carbs and 4 grams of fiber.
  4. The keto diet is all about fats, particularly butter. However, when it comes to lowering your cholesterol and preventing obesity, it’s worth swapping the butter for more heart-healthy options like coconut or olive oil. [7]
    • Avoid using grapeseed, safflower, and sunflower oil as they contain lots of omega 6 fatty acids, which can throw off your balance of heart-healthy omega-3’s. [8]
    • If you still want to enjoy keto’s ever-popular bulletproof coffee (which is regular coffee blended with butter, cinnamon, and salt) use 2 tablespoons (6.0  tsp) of coconut oil instead of butter.
  5. Oats contain soluble fiber, which is ideal for lowering cholesterol. While they’re not considered keto-friendly, you can still enjoy oats in small portions in order to stay in ketosis if you plan ahead and allocate your carbs wisely. [9]
    • .5 cups (4.0  fl oz) of rolled dry oats has 13 carbohydrates and 2 grams of fiber.
  6. These types of berries have been shown to reduce LDL cholesterol—plus they’re all keto friendly! [10]
    • 3.5 ounces (99 g) of blackberries, raspberries, or strawberries contains around 5 net carbs.
    • Blueberries are also effective at lowering cholesterol, but contain 12 grams of net carbs per 3.5 ounces (99 g), so snack wisely!
  7. Fiber supplements (like Metamucil) have shown to decrease LDL cholesterol over time (while not affecting HDL cholesterol). The fiber you get from supplementation will make up for the lack of high-carb whole grains and beans in your diet. [11]
    • Take fiber supplements up to 3 times per day. And remember to read the directions on the package.
    • Fiber supplements can interact with some medications (like antidepressants, insulin, and drugs that prevent blood clots), so be sure to talk to your doctor beforehand. [12]
  8. Tulsi tea (or holy basil) is a powerful herb that has been shown to help normalize cholesterol levels. Pour boiling water over a bag of tulsi and let it steep for 3 to 5 minutes (the longer the better). [13]
    • Tulsi also can also stabilize blood pressure while easing anxiety and depression.
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Method 2
Method 2 of 3:

Exercising to Lower Cholesterol

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  1. Moderate-intensity aerobic exercise has been shown to be the most effective form of exercise to lower cholesterol levels. Try prolonged moderate-intensity exercises like slow jogging and briskly walking uphill for 30 minutes or longer. [14]
    • If you do not currently have an exercise regimen, start by doing 10 minute brisk walks or jogs twice a day until you can build up to 30 minutes.
    • Always talk to your doctor before starting any new exercise program.
  2. Moderate resistance training is more effective at lowering cholesterol than high-intensity resistance training over periods of time. So lift moderate to light weights and do more reps instead of lifting heavier weights with fever reps. [15]
    • If you have limited physical mobility due to age or physical restrictions, focus on the largest muscle groups (like glutes, hamstrings, quadriceps, abdominals/core, chest muscles, and back muscles).
  3. Add yoga to your daily routine. Yoga is considered a form of resistance training that can lower blood pressure and cholesterol and improve your mood. People who do yoga either by itself or in tandem with other forms of exercise are less likely to have cardiovascular problems. [16]
    • Do a few moves right when you wake up in the morning to loosen up for the day.
    • Take a class or follow along to yoga videos online.
  4. When you’re crunched for time or can’t get to the gym, circuit training is an excellent way to combine aerobic and resistance exercises into one. High-intensity circuit training is more effective at lowering cholesterol than low-intensity endurance training. [17]
    • For instance, perform the following exercises for 30-60 seconds at a time (and complete a few rounds of the entire sequence):
      Jumping jacks
      Pushups
      Reverse crunches
      Ballet squats
      Bicep curls
      Burpees
      Tricep dips
      Abdominal plank
    • Only rest for about 20 to 30 seconds between exercises (and take longer rests depending on your current level of fitness).
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Method 3
Method 3 of 3:

Changing Your Lifestyle

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  1. Kicking the habit can raise your HDL (good) cholesterol and lower your LDL levels over time. By abstaining, you’ll feel better and increase your overall cardiovascular health. [18]
    • Quit naturally by altering your diet and making lifestyle changes to reduce cravings.
    • Mind-body awareness practices like meditation and yoga can also help. [19]
    • Try tobacco replacement products (like gum, patches, lozenges, or sprays) to gradually wean your body off of tobacco. However, some of these can interfere with medication, so talk to your doctor first.
    • If a friend smokes and also wants to quit, kick the habit together and hold each other accountable.
  2. Practice intermittent fasting a few days a week. This form of fasting has been shown to reduce cholesterol while giving your body a chance to recuperate and fully digest your last meal. Give yourself an eating window of 8 hours and practice intermittent fasting anywhere from 1 to 4 days a week. [20]
    • For instance, some people only allow themselves to eat between 10:00 AM and 6:00 PM or 11:00 AM and 7:00 PM. Pay attention to how you feel during and after intermittent fasting and adjust the time window and frequency accordingly.
    • Talk with your doctor first before starting intermittent fasting. [21]
  3. Cooking at home is the only way to know exactly what’s going into your food. People eating home cooked meals at least 3 to 5 times a week have lower percentages of body fat and lower risk of developing high cholesterol. [22]
    • When you do go out to eat, make good choices that satisfy your keto lifestyle and won’t add to your LDL cholesterol level. For example, choose grilled lean proteins instead of fried meats.
    • Avoid fast food restaurants . Even if some fast food items can be made keto, a lot of meals contain loads of sodium, sugars (carbs), and trans fats. [23]
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How Do You Lower Your Cholesterol?


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      Tips

      • If your LDL cholesterol is still high after making changes, consider going off the keto diet for a while or increasing your intake of carbohydrates to a moderate level (around 50 to 100 grams per day).
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      • Eat 5 to 6 smaller meals throughout the day to maintain blood sugar levels and stave off cravings for unhealthy foods.
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      • Sometimes LDL cholesterol can be temporarily elevated, so be sure to get regular check-ups and blood tests before making any drastic changes.
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      Warnings

      • Always talk to your doctor before making any serious dietary or lifestyle changes, particularly if you suffer from cardiovascular disease or other health conditions.
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      References

      1. ↑ https://www.health.harvard.edu/staying-healthy/should-you-try-the-keto-diet
      2. ↑ https://www.health.harvard.edu/staying-healthy/should-you-try-the-keto-diet
      3. ↑ https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/cholesterol-lowering-supplements/art-20050980
      4. ↑ https://www.ncbi.nlm.nih.gov/pubmed/19339404
      5. ↑ Find BC Dietitians. Registered Dietitians Group. Expert Interview. 22 October 2020.
      6. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/
      7. ↑ https://medlineplus.gov/ency/patientinstructions/000785.htm
      8. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3971029/
      9. ↑ https://www.health.harvard.edu/heart-health/11-foods-that-lower-cholesterol
      1. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4804301/
      2. ↑ https://www.ncbi.nlm.nih.gov/pubmed/10429748
      3. ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/fiber-supplements/faq-20058513
      4. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4296439/
      5. ↑ https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/reduce-cholesterol/art-20045935
      6. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3906547/
      7. ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-yoga-heart-connection
      8. ↑ https://www.ncbi.nlm.nih.gov/pubmed/24004639
      9. ↑ https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/reduce-cholesterol/art-20045935
      10. ↑ https://www.nccih.nih.gov/health/yoga-what-you-need-to-know
      11. ↑ https://www.health.harvard.edu/blog/intermittent-fasting-surprising-update-2018062914156
      12. ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/intermittent-fasting/faq-20441303
      13. ↑ https://www.heart.org/en/health-topics/cholesterol/prevention-and-treatment-of-high-cholesterol-hyperlipidemia/cooking-to-lower-cholesterol
      14. ↑ https://www.helpguide.org/articles/diets/heart-healthy-diet-tips.htm

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