Is keto-style low-carb, high-fat diet dangerous for your heart health?

Health experts have expressed concerns about popular fad diets, such as low-carbohydrate and high-fat (LCHF) diets like keto, which are often promoted for their weight loss benefits. However, recent research suggests that while these diets may aid in weight reduction, they may not be heart-friendly.

A study by researchers from the University of British Columbia investigated the effects of LCHF diets on cardiovascular health. The findings revealed that following an LCHF diet was linked to increased levels of LDL (low-density lipoprotein) cholesterol, also known as “bad” cholesterol, and apolipoprotein B—a blood marker used to assess heart disease risk.

In this study, 305 participants followed LCHF diets, while 1,220 adhered to standard diets. The LCHF group showed a higher prevalence of severe hypercholesterolemia (elevated blood cholesterol levels) compared to those on standard diets. Additionally, after an average follow-up period of 11.8 years, the LCHF participants had a significantly higher incidence of Major Adverse Cardiovascular Events (MACE) compared to the standard diet group.

What do the experts say?

Dr. Ashwani Mehta, Senior Consultant in the Department of Cardiology at Sir Ganga Ram Hospital, emphasized the risks associated with LCHF diets. “There is a popular belief these days that carbohydrates should be reduced in the diet. Some people are also advocating consuming a low-carbohydrate and high-fat diet. It may lead to weight loss but is associated with increased bad cholesterol (LDL) and also increased cardiovascular MACE events which means that the risk of heart attack, stroke, and deaths from heart attacks increase.”

Dr. Mehta highlighted the importance of understanding the impact of dietary fat on lipid parameters, as imbalances can be life-threatening.

A previous study presented by the same university at the American College of Cardiology’s annual scientific session in 2023 revealed that a “keto-like” diet could elevate “bad” cholesterol levels and double the risk of cardiovascular events, such as angina, blocked arteries requiring stenting, heart attacks, and strokes.

In light of these findings, medical professionals recommend avoiding fad diets and opting for healthier approaches to weight management. Dr. Udgeath Dhir, Senior Director of Cardiothoracic Vascular Surgery at Fortis Memorial Research Institute, Gurugram, emphasized the harm posed by low-carbohydrate high-fat diets to heart health. “The low carbohydrate and high-fat diet is more harmful to the heart because it leads to more ketones generation and higher incidence of bad cholesterol which we call LDL and EPO protein which increases the risk of cardiovascular disease and increases the progression of heart disease.”

He advocated for a balanced diet rich in vegetables and fruits, with animal proteins and fats consumed in moderation. The Mediterranean diet, which includes a mix of carbohydrates, proteins, and fats, is a heart-healthy choice.

Dr. Dhir advised limiting fat intake to 10-15% of the overall diet and incorporating more plant-based foods.

“Have a mixture of all the colours of the rainbow in your platter — an ideal diet, and you would not require any supplements. That would be a healthy diet for your heart and your whole body,” Dr. Dhir advocated.

Balancing Meals for Optimal Health

As we strive for overall well-being, the composition of our meals plays a crucial role. Here are some guidelines to help you create balanced and nutritious meals:

1. Proteins:
   • Incorporate a good source of protein into each meal. Options include:
     • Lean meats: Chicken, turkey, and lean cuts of beef.
     • Fish: Rich in omega-3 fatty acids, fish like salmon, mackerel, and trout are excellent choices.
     • Eggs: A versatile protein source.
     • Legumes: Beans, lentils, and chickpeas provide plant-based protein.
     • Tofu and Tempeh: Ideal for vegetarians and vegans.
   • Proteins aid in muscle repair, keep you satiated, and support various bodily functions.
2. Vegetables:
   • Aim to fill at least half of your plate with a variety of colorful vegetables.
   • Vegetables are packed with essential nutrients, including vitamins, minerals, and dietary fiber.
   • They promote healthy digestion and contribute to overall well-being.
3. Whole Grains:
   • Opt for whole grains over refined grains. These include:
     • Brown rice: Rich in fiber and nutrients.
     • Quinoa: A complete protein source.
     • Whole wheat bread: Provides sustained energy.
     • Oats: High in soluble fiber and beneficial for heart health.
   • Whole grains offer more fiber and essential nutrients compared to their refined counterparts.
4. Healthy Fats:
   • While fats should be consumed in moderation, they are essential for overall health.
   • Include sources of healthy fats, such as:
     • Avocados: Rich in monounsaturated fats.
     • Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds provide heart-healthy fats.
     • Olive Oil: A staple in Mediterranean cuisine, known for its health benefits.
   • Healthy fats support brain function, hormone production, and overall vitality.
5. Portion Control:
   • Be mindful of portion sizes to prevent overeating.
   • Balancing your meals ensures you receive the right amounts of nutrients.
   • Moderation is key—whether it’s proteins, grains, or fats.

A well-balanced plate with proteins, vegetables, whole grains, and healthy fats contributes to optimal health. Remember to enjoy a colorful array of foods, and prioritize quality over quantity.

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