The keto diet is a tried and tested method of weight loss through a combination of low-carb and high-fat foods. However, according to a new study, this diet—hugely popular among athletes, bodybuilders, and some celebrities—may significantly increase cholesterol levels and reduce beneficial gut bacteria. The research, published in the journal Cell Reports Medicine, states that even though the ketogenic diet is effective for fat loss, it comes with various metabolic and microbiome effects that may not suit everyone.

How does the ketogenic diet affect your heart?

According to experts, the keto diet calls for 80 percent of calories to be derived from fat and 20-50 grams of net carbs consumed per day. And so, that means you’ll be eating a lot of fat daily, and in the name of meeting that quota, that can include unhealthy options like butter, coconut oil, and animal fats – this can lead to high cholesterol and poor heart health.

For the 12-week study conducted by the University of Bath, researchers put 53 healthy adults on a moderate or low-sugar diet or a keto diet. Findings showed that the keto diet raised cholesterol levels and increased apolipoprotein B, which can cause plaque buildup in the arteries, and decreased bifidobacteria — carb-loving bacteria that help digest fiber, absorb nutrients and boost immunity.

“The ketogenic diet reduced fiber intake by approximately 15 grams per day,” said study lead author Dr. Russell Davis. “This reduction in bifidobacteria may contribute to important long-term health consequences such as digestive disorders such as irritable bowel disease, increased risk of intestinal infections and weakened immune function,” he added.

In addition, the keto dieters lost about three kilograms, while the low-sugar dieters lost only two kilograms on average. However, the sugar-restricted diet significantly reduced cholesterol without noticeably changing gut bacteria.

if you Avoid keto if you have high cholesterol,

Having high cholesterol doesn’t automatically disqualify you from the keto diet, as experts say you can also modify your carbohydrate and saturated fat intake in your diet.

Doctors look at the overall picture to improve biomarkers like triglycerides, A1C, blood pressure, and body mass index, so if patients seek to lose weight and these biomarkers improve, they have a lower cardiovascular risk.

Ways to follow keto to keep your heart healthy

Experts recommend that if you have cholesterol problems, be sure to choose cardioprotective and unsaturated fats, such as:

• crazy
• nut butter
• Seed
• Avocado
• Extra virgin oil

Similarly, avoid foods containing saturated fats, such as butter, as your primary fat source.

Also, make sure you’re eating plenty of non-starchy vegetables with a low glycemic index, such as spinach and broccoli. Ultimately, the benefits come from replacing foods, such as processed carbs, which experts believe are detrimental to overall health, with heart-healthy foods, such as unsaturated fats.

The keto diet is beneficial in many respects, as it may help lower blood pressure, reduce inflammation, and control seizures in children with epilepsy, although some health experts warn that it is an unstable and quick-fix diet.

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