Many people starting keto worry about cholesterol. The reality is more nuanced than simply “keto raises cholesterol.” Understanding what your blood test results actually mean is essential.
A typical cholesterol test measures total cholesterol, LDL-C, HDL-C, and triglycerides. Each marker tells a different story about cardiovascular risk.
Triglycerides typically drop significantly — often by 30–50%. HDL (good cholesterol) rises. Total cholesterol and LDL may rise or fall depending on the individual.
Not all LDL is equal. Large, buoyant LDL particles are largely benign. Small, dense LDL particles are the ones associated with cardiovascular risk. Keto typically shifts the pattern toward the healthier large LDL subtype.
This is a more useful cardiovascular risk predictor than total LDL. A ratio below 2.0 is considered excellent. Most people on keto see dramatic improvements in this ratio.
Emphasise fatty fish and olive oil. Our keto main dish recipes and keto salads feature heart-healthy fats throughout.