Is Keto Good or Bad for Your Heart? Here’s the Truth

The ketogenic, or keto, diet is a popular low-carb, high-fat eating plan that promises rapid weight loss and other health benefits. But is it good for your heart? Here are five things you need to know before you try this diet.

1. What is the keto diet and how does it work?

Cleveland Clinic stated that the keto diet is based on the principle of ketosis, which is a metabolic state where your body burns fat instead of glucose (sugar) for energy. To achieve ketosis, you need to drastically reduce your intake of carbohydrates and replace them with healthy fats and moderate amounts of protein. This forces your liver to produce ketone bodies, which are an alternative source of fuel for your brain and muscles.

The keto diet typically limits carbs to 20 to 50 grams per day, which is equivalent to a slice of bread or a banana. In contrast, the average American consumes about 250 grams of carbs per day. The keto diet also emphasizes foods that are high in fat, such as meat, cheese, eggs, butter, nuts, seeds, oils, and avocados. Some keto dieters also include low-carb vegetables, berries, and dairy products in their meals.

2. What are the benefits of the keto diet for heart health?

Some studies, as stated by the National Library of Medicine, have suggested that the keto diet may have some benefits for heart health, such as:

• Lowering blood pressure.

• Improving blood sugar control and insulin sensitivity can help prevent or manage type 2 diabetes, a major risk factor for heart disease.

• Reducing inflammation and oxidative stress, which are linked to chronic diseases such as atherosclerosis (hardening of the arteries).

• Increasing HDL (“good”) cholesterol levels, can help protect against plaque buildup in the arteries.

However, these benefits are not consistent across all studies and may depend on several factors, such as the duration, quality, and individual response to the keto diet. Moreover, most of these studies are short-term and have small sample sizes, so they cannot prove causality or long-term effects.

3. What are the risks of the keto diet for heart health?

The keto diet is not without risks, especially for people with existing heart conditions or risk factors. Atlantic Health System stated that some of the potential drawbacks of the keto diet for heart health include:

• Increasing LDL (“bad”) cholesterol levels, can contribute to clogged arteries and increase the risk of heart attack and stroke.

• This causes electrolyte imbalances, which can affect the heart rhythm and lead to arrhythmias (irregular heartbeats) or cardiac arrest.

• Triggering nutrient deficiencies can impair the function and structure of the heart muscle and blood vessels.

• Inducing side effects such as nausea, vomiting, fatigue, constipation, headache, and bad breath, can affect the quality of life and adherence to the diet.

Therefore, it is important to consult with your doctor before starting the keto diet, especially if you have any medical conditions or take any medications that may interact with the diet. You should also monitor your blood pressure, cholesterol levels, blood sugar levels, and electrolytes regularly while on the keto diet.

4. What are some tips to follow the keto diet in a heart-healthy way?

According to Healthline, if you decide to try the keto diet for weight loss or other reasons, here are some tips to make it more heart-friendly:

• Choose healthy fats over unhealthy fats. Avoid saturated fats from animal products (such as red meat, butter, cheese, and cream) and trans fats from processed foods (such as margarine, baked goods, and fried foods). Instead, opt for unsaturated fats from plant sources (such as olive oil, nuts, seeds, and avocados) and omega-3 fatty acids from fish (such as salmon, tuna, and sardines).

• Include fiber-rich foods in your diet. Fiber can help lower cholesterol levels, regulate blood sugar levels, and prevent constipation. Although most high-fiber foods are also high in carbs, you can still include some low-carb sources of fiber in your keto diet, such as leafy greens, broccoli, cauliflower, Brussels sprouts, zucchini, celery, flax seeds, chia seeds, psyllium husk, and berries.

• Eat more plant-based proteins than animal-based proteins. Animal proteins can increase inflammation and oxidative stress in the body, while plant proteins can provide antioxidants and phytochemicals that have anti-inflammatory and cardioprotective effects. Some examples of plant-based proteins that are suitable for the keto diet are tofu, tempeh, edamame, nuts, seeds, and nutritional yeast.

• Drink plenty of water and stay hydrated. Water is essential for maintaining the fluid balance and electrolyte balance in the body, as well as flushing out toxins and waste products. Dehydration can cause headaches, fatigue, dizziness, and kidney stones, which can affect your heart health and overall well-being. Aim for at least 8 glasses of water per day, and more if you exercise or sweat a lot.

• Take supplements if needed. The keto diet may cause deficiencies in some vitamins and minerals that are important for heart health, such as vitamin B12, folate, calcium, magnesium, potassium, and sodium. To prevent or correct these deficiencies, you may need to take supplements or use fortified foods. However, you should always consult with your doctor before taking any supplements, as some of them may have interactions or side effects.

5. What are some alternatives to the keto diet for heart health?

The keto diet is not the only way to lose weight or improve your heart health. In fact, there are other diets that have been proven to be more effective and sustainable for heart health, such as:

• The Mediterranean diet. This diet is based on eating fruits, vegetables, whole grains, legumes, nuts, seeds, fish, olive oil, and moderate amounts of dairy products, eggs, poultry, and wine. This diet has been shown to lower the risk of heart disease, stroke, diabetes, and cancer.

• The DASH diet, which stands for Dietary Approaches to Stop Hypertension. This diet is designed to lower blood pressure and prevent or treat hypertension. It emphasizes eating fruits, vegetables, low-fat dairy products, lean meats, poultry, fish, nuts, seeds, and beans. It also limits salt, sugar, saturated fat, and cholesterol intake.

• The TLC diet, which stands for Therapeutic Lifestyle Changes. This diet is recommended by the National Cholesterol Education Program to lower cholesterol levels and prevent or treat high cholesterol. It focuses on eating fruits, vegetables, whole grains, low-fat dairy products, lean meats, poultry, fish, nuts, seeds, and beans. It also restricts saturated fat, trans fat, and dietary cholesterol intake.

These diets are not only good for your heart but also for your overall health. They provide a balanced and varied intake of nutrients that can support your immune system, brain function, skin health, and more. They are also easier to follow and more enjoyable than the keto diet.

The keto diet is a low-carb, high-fat eating plan that may have some benefits for weight loss and blood sugar control. However, it also has some risks and drawbacks for heart health and long-term sustainability. Therefore, it is not recommended for people with existing heart conditions or risk factors. If you want to try the keto diet, you should consult first and follow some tips to make it more heart-friendly. Alternatively, you can choose other diets that are proven to be more effective and safe for heart health.

Disclaimer: for more detailed information consider consulting with your doctor.

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