Why Low-Carb and Keto Diets Aren’t Recommended for People with High Cholesterol

If you’ve ever Googled ways to lower your cholesterol, you’ve probably come across low-carb or keto diets.

They’re often marketed as a quick fix for weight loss and blood sugar control - and it’s easy to see the appeal. But when it comes to heart health, especially if your cholesterol is high, these diets can often do more harm than good.

Let’s break down why.

What actually happens on a low-carb or keto diet

Low-carb and keto diets drastically cut back carbohydrates - often to less than 50g a day - and replace them with more fat and protein. That shift forces your body to use fat for fuel, producing “ketones” in the process.

You might lose weight at first, and your blood sugar might improve. But many people see their LDL (“bad”) cholesterol climb - sometimes quite dramatically.

That’s because keto-style diets are usually high in saturated fat from foods like butter, cheese, coconut oil, and fatty meats - all of which can drive up LDL levels.

Even if you’re losing weight, higher LDL still raises your long-term risk of heart disease and stroke.

Not all fats are created equal

Here’s where things get confusing: people hear “eat more fat” and think any fat will do.

But the type of fat matters a lot.

• Heart-healthy fats: olive oil, nuts, seeds, and oily fish - these help lower LDL and raise HDL (“good”) cholesterol.

• Saturated fats: butter, cream, cheese, coconut oil, fatty meats - these tend to increase LDL cholesterol.

The problem? Many low-carb and keto meal plans rely heavily on the second list.

So while it might feel like you’re “eating clean,” your heart could be quietly taking the hit.

When cutting carbs means cutting the good stuff too

Carbohydrates aren’t the enemy - especially when they come from the right sources.

Wholegrains, fruit, beans, and lentils aren’t just “carbs”; they’re packed with fibre, particularly soluble fibre, which helps remove cholesterol from the body.

When you cut these foods out, you lose that natural cholesterol-lowering benefit - along with important vitamins, minerals, and antioxidants that protect your heart in other ways.

What to focus on instead

The goal isn’t to go low-carb or high-fat - it’s to find the balance that works for you and supports your heart long term.

Here’s what’s proven to make a real difference:

• Fibre first: oats, beans, lentils, fruit, vegetables

• Healthy fats: olive oil, nuts, seeds, oily fish

• Protein variety: fish, poultry, legumes, tofu

• Limit saturated fats: swap butter for olive oil, and cream for yoghurt

• Balanced carbs: wholegrains and root veg for steady energy

This style of eating - similar to a Mediterranean diet - is consistently shown to lower LDL, raise HDL, reduce inflammation, and protect your heart for the long run.

The bottom line

Low-carb and keto diets can seem tempting - quick, simple, even logical. But for people with high cholesterol, they often create more problems than they solve.

You don’t need extremes to make progress. You need understanding - and a way of eating that supports your heart, fits your life, and feels sustainable.

That’s exactly what I help my clients do inside the Heart-Healthy Living Programme. We cut through the confusion, find the habits that actually move the needle, and make change that lasts.

👉 Click here to learn more.