Can a low-carb diet lower high cholesterol levels?

Low-carb diets are reported to have advantages over low-fat diets when it comes to weight loss. In addition, according to the National Institutes of Health, a low-carbohydrate diet can also increase good cholesterol (HDL) levels in the long run. So, how does a low-carbohydrate diet affect the body's cholesterol? Is this good news or is it the other way around? Here's the explanation.

In general, a low-carb diet improves blood fat levels

Basically, a low-carbohydrate diet affects every part of cholesterol, both triglycerides, good cholesterol (HDL), and bad cholesterol (LDL). The hallmark of a low-carbohydrate diet lies in a decrease in triglyceride levels.

Low carb diets tend to be lowering blood triglyceride levels. That's why most doctors recommend limiting carbohydrates in the diet of patients with high triglycerides. Triglyceride levels are also used as a reference to determine whether the patient is consistently following the recommended diet. Because, the higher the triglyceride level (hypertriglyceridemia), the more a person will be at risk of heart disease and stroke.

The other good news is that low-carb diets tend to raise good cholesterol levels. Good cholesterol in the blood serves to carry excess cholesterol to the liver to be broken down again. Good cholesterol levels are also a reference for risk factors for heart disease. The higher a person's good cholesterol level, the lower the risk of heart disease. So indirectly, a low carbohydrate diet also lowers the risk of heart disease.

Meanwhile, the relationship between low-carbohydrate diets and bad cholesterol tends to be more complicated than that of triglycerides and good cholesterol. This is related to the particle size of bad cholesterol which determines the risk of heart disease.

Is a low carbohydrate diet good for high cholesterol?

Low-carbohydrate diets lead to changes in the size of cholesterol particles which are associated with heart disease risk. Simply put, the risk of heart disease is seen from how many bad cholesterol particles enter the bloodstream. The smaller the size of the cholesterol particles, the easier these particles will enter the blood vessels.

The good news is that low-carbohydrate diets produce cholesterol particles that are larger in size, so the risk of heart disease tends to be lower. In addition, the size of the bad cholesterol particles also affects the level of triglycerides. If the triglycerides are low, then the bad cholesterol particles are likely to be bigger and difficult to enter the blood vessels. So it can be concluded that a low carbohydrate diet is beneficial for people with high levels of bad cholesterol in the blood vessels.

Tips for maintaining cholesterol levels with a low carbohydrate diet

However, high and low cholesterol levels due to low carbohydrate diets tend to vary from person to person. Because, there are also those who experience an increase in cholesterol levels so that it can endanger health. For this reason, you need to have a proper and healthy low-carb diet with the following tips:

Adjust your carbohydrate intake. That doesn't mean you shouldn't eat carbohydrates at all. Fulfill your carbohydrate intake according to your body's condition by eating vegetables, low-carb fruit, and nuts. Consult a dietitian for the best advice for your diet.
Choose healthy sources of animal proteinsuch as lean chicken or beef and skin, eggs, and seafood. By eating fish twice a week can help lower your cholesterol. The omega-3 fatty acids found in salmon, tuna and sardines are also good for heart health.
Avoid saturated fat from fried and processed foods. Eat good sources of fat such as avocados, olives, and nuts.