The ketogenic diet, popularly known as keto, has taken the world by storm in recent years. With promises of rapid weight loss, increased energy, and improved mental clarity, it’s no wonder millions have jumped on board. But along with the benefits, one major concern keeps coming up: Does keto raise your cholesterol? And if it does, is that necessarily a bad thing?
In this in-depth guide, we’ll break down everything you need to know about the relationship between keto and cholesterol—based on science, not hype.
What Is the Keto Diet, Really?
Before we dive into cholesterol, let’s clarify what keto actually is. The ketogenic diet is a high-fat, moderate-protein, very-low-carbohydrate eating plan. By drastically reducing carbs—usually to under 50 grams per day—your body enters a metabolic state called ketosis, where it burns fat instead of glucose for energy.
The typical macronutrient ratio for keto looks like this:
- Fat: 70–80% of total calories
- Protein: 15–20%
- Carbohydrates: 5–10%
This is drastically different from the standard American diet, which is often heavy in carbs and low in fat.
Why Do People Worry About Cholesterol on Keto?
The concern is understandable. For decades, we’ve been told that high-fat diets increase cholesterol, and high cholesterol is linked to heart disease. Since keto is a high-fat diet, many assume it will automatically send cholesterol levels soaring.
But here’s the twist: not all cholesterol is created equal, and keto doesn’t always affect cholesterol in the way you might think.
The Basics of Cholesterol: HDL, LDL, and Triglycerides
To understand how keto impacts cholesterol, we need a quick refresher on the different types:
- HDL (High-Density Lipoprotein): Often called “good cholesterol,” HDL helps remove cholesterol from your bloodstream and transport it to the liver for elimination. Higher HDL is generally better.
- LDL (Low-Density Lipoprotein): Known as “bad cholesterol,” LDL carries cholesterol to tissues. Too much LDL—especially the small, dense type—can contribute to plaque buildup in arteries.
- Triglycerides: These are fats in your blood, and high levels are linked to an increased risk of heart disease.
Does Keto Raise Your Cholesterol? What the Research Says
The answer isn’t a simple yes or no—it depends on the individual and what type of fats they consume.
1. HDL Cholesterol (The Good Kind) Usually Goes Up
One consistent finding in keto studies is that HDL cholesterol often increases. This is a good thing because higher HDL is associated with a lower risk of heart disease.
2. Triglycerides Typically Drop
Keto tends to lower triglyceride levels, which is another positive marker for heart health. Lower triglycerides mean your body is efficiently using fat for energy.
3. LDL Cholesterol (The Controversial One) Can Go Up
Here’s where things get complicated. Some people see an increase in LDL cholesterol on keto, while others see no change or even a decrease. But what really matters is the type of LDL particles.
- Small, dense LDL particles are more dangerous because they can penetrate artery walls and cause plaque buildup.
- Large, fluffy LDL particles are considered less harmful.
Research suggests that on keto, even when LDL goes up, it often shifts to the larger, less harmful type.
Why Does Cholesterol Go Up for Some People on Keto?
There are a few reasons:
- Genetics: Some people are “hyper-responders” to dietary fat and experience a spike in LDL.
- Too Much Saturated Fat: Eating a lot of butter, bacon, and heavy cream can raise LDL more than unsaturated fats.
- Weight Loss Phase: Rapid fat loss can temporarily raise cholesterol as fat cells release stored triglycerides.
Is Higher Cholesterol Always Bad?
Not necessarily. Recent studies have challenged the traditional view that total cholesterol equals heart disease risk. Inflammation, insulin resistance, and oxidative stress are now considered more important drivers of heart problems than cholesterol alone.
If you’re on keto and your LDL rises slightly but your HDL improves, triglycerides drop, and inflammation markers go down, your overall heart health may actually improve.
How to Follow Keto Without Spiking Your Cholesterol
If you want to enjoy the benefits of keto while minimizing cholesterol concerns, follow these tips:
✅ 1. Focus on Healthy Fats
Instead of relying on saturated fats from butter and bacon, include more:
- Avocados
- Olive oil
- Nuts and seeds
- Fatty fish like salmon and sardines
✅ 2. Eat Plenty of Fiber
Fiber from low-carb veggies like broccoli, spinach, and cauliflower helps manage cholesterol by binding to it in the gut.
✅ 3. Choose Quality Proteins
Go for lean meats, fish, eggs, and plant-based protein when possible.
✅ 4. Monitor Your Blood Work
Get a lipid panel before starting keto and recheck after 8–12 weeks. If LDL spikes significantly, adjust your fat sources.
The Bottom Line: Should You Worry?
So, does keto raise your cholesterol? For some people, yes—but that’s not the whole story. In most cases, keto improves overall heart health markers by increasing HDL, lowering triglycerides, and improving insulin sensitivity. If LDL goes up, it often shifts to a less harmful type.
The key is to do keto the right way—with healthy fats, nutrient-rich foods, and regular checkups.
Key Takeaways
- Keto usually raises HDL (good cholesterol) and lowers triglycerides.
- LDL response varies—some see an increase, but particle size matters more than the number.
- Genetics, fat quality, and diet composition play a role in cholesterol changes.
- Focus on healthy fats and fiber for the best results.
