Low Carb Low Cholesterol Diet: Everything You Need To Know In 2023

Limiting carbohydrate and cholesterol intake can improve your heart health, maintain a healthy weight, and prevent chronic diseases such as diabetes.

In this article, we’ll cover everything you need to know about this diet, including the health benefits plus foods that lower cholesterol.

What Is The Low Carb Low Cholesterol Diet?

The low cholesterol, low carb diet is a nutritional approach that reduces carbohydrate and cholesterol intake. It can help lower blood cholesterol levels, help you to lose weight,^[1] and promote overall health. 

Low carb diets can also help manage insulin resistance,^[2] thus improving glycemic control and diabetes management.

It’s not as strict as a ketogenic diet,^[3] which is a very low-carb diet restricting carbs to 30-50 grams of net carbs per day. In keto diet terms, net carbs refer to total carbs minus fiber. Dietary fiber is a type of carbohydrate, but it does not count toward your net carb intake.

The low cholesterol, low-carb diet is also lower in cholesterol and saturated fat than the keto diet, making it more heart-healthy. A strict ketogenic diet might not be the best choice^[4] for someone with a lot of heart disease risk factors because of the high saturated fat content. 

However, the ketogenic diet has been shown to lower total cholesterol, low-density lipoproteins, and triglycerides while increasing good cholesterol or high-density lipoproteins.

To embark on this journey, you should familiarize yourself with suitable low-carb eating options such as lean proteins, fruits, vegetables, and whole grains.

 Low carb diets should include healthy, unsaturated fats like avocados, nuts, seeds, and fatty fish, rich in monounsaturated and polyunsaturated fats. It also focuses on minimizing processed foods with added sugar and trans fats.  

These fats have been modified by heat-treating processed foods and are not very heart-healthy! Opt for filling, nutrient-dense foods that satisfy you without negatively impacting your health.

For instance, choose plenty of leafy greens, lean meats like chicken or turkey, and fish rich in omega-3 fatty acids,^[5] such as salmon, sardines, or mackerel.

Who Is A Low-Fat, Low Cholesterol Diet Recommended For?

People With High Cholesterol

Suppose you have been diagnosed with high cholesterol. In that case, your doctor might suggest adopting a low-fat, low-cholesterol diet to help lower LDL cholesterol levels – low-density lipoprotein or bad cholesterol. 

High LDL cholesterol levels increase the risk of health conditions such as heart attack, heart disease, or stroke.^[6] Recent research shows that a low-cholesterol, low-fat, low-carb diet reduces^[7] the triglyceride level in the blood, an independent risk factor for heart disease.

People At Risk Of Cardiovascular Disease

People with a family history of heart disease or cardiovascular disease can also benefit. Others who can benefit are those at high risk of developing heart disease because of lifestyle or comorbid health conditions.

People With Diabetes

A low-fat, low-cholesterol diet can also benefit those with diabetes.^[2] Diabetes increases the risk of heart disease,^[8] so keeping blood sugar and cholesterol levels in check is crucial. 

A high carbohydrate diet may also increase triglycerides, a fat commonly high in those with uncontrolled blood sugars and an independent risk factor for heart disease.

Low Carb Low Cholesterol Foods List

Eating a low-carb, low-cholesterol diet can help you maintain a healthy weight and reduce your risk of heart disease. In this section, you’ll discover some great food choices for your daily meal plan. 

Fatty Fish

Fatty fish is low in carbs and high in omega-3 fatty acids. Research suggests that eating lots of fatty fish can help manage high cholesterol^[9] levels by increasing HDL – good cholesterol – and lowering triglyceride levels. 

Eating fatty fish such as salmon can also increase vitamin D levels and lower your heart rate.^[10] Both can lower the risk^[11] of heart attacks and other cardiovascular problems. 

Salmon, sardines, and mackerel are excellent options for your meals. The American Heart Association advises eating at least two servings of fatty fish per week, with each serving averaging 3 ounces of cooked fish.

Vegetables

Vegetables are your best friend in a low-cholesterol and low-carb diet. Dark leafy greens such as spinach, kale, and Swiss chard are nutrient-rich and low in calories. Veggies like broccoli, cauliflower, and zucchini are also low-carb green superfoods.

Avoid eating excessive amounts of starchy vegetables such as potatoes. If following a very low-carb keto-friendly diet, one way to get more veggies in is by substituting cauliflower rice for the grain.

Nuts And Seeds

Nuts and seeds provide heart-healthy fats, fiber, and protein^[12] and can lower cholesterol levels. 

Almonds, walnuts, hazelnuts, and flaxseeds all lower LDL cholesterol levels. Research suggests that eating 30 grams of nuts daily lowers the risk^[12] of a heart attack and other cardiovascular risk factors.

Lean Proteins

Lean meats such as the skinless, white meat of chicken, turkey, and other poultry are high in protein and lower in cholesterol than red meat.

Legumes such as lentils, chickpeas, and beans^[13] are high in fiber and protein, helping stabilize blood sugar and reduce LDL cholesterol levels.

Other plant-based protein sources, such as soy protein can also help lower cholesterol levels.

Avocado

Avocado is high in monounsaturated fats and can help reduce^[14] high cholesterol without impacting weight loss outcomes. 

Many people on a weight loss diet usually avoid high-fat foods like avocados. But while avocados might not increase weight loss, they do not hinder weight loss either.

Remember, it’s essential to maintain a balanced and varied diet. With these low-carb, cholesterol-lowering foods, you’ll be on your way to enjoying better health. If you’re not following a ketogenic diet, you can also afford to eat small portions of cholesterol-lowering whole grains such as oats and barley. 

Benefits Of The Low Cholesterol Low Carb Diet For Health

The low-carb, low-cholesterol diet offers health benefits, including improved heart health, blood sugar control, and weight loss.^[1] Adopting this diet is a significant step towards a healthier lifestyle and reducing the risk of various diseases. 

Improved Heart Health

A low-carb, low-cholesterol diet can help improve heart health. Decreasing cholesterol levels has been proven to reduce the risk of heart disease.^[15] Reducing LDL cholesterol levels promotes cardiovascular health and reduces the risk of heart attacks and strokes. 

Better Blood Sugar Control

Another benefit of this diet is better blood sugar control. Reduced carbohydrate intake means less sugar entering your bloodstream, which can help those with diabetes or pre-diabetes^[16] manage their blood sugar levels.

Controlling blood sugar is essential to reduce the risk of diabetes complications,^[17] such as kidney disease, circulation problems, or nerve damage. 

Weight Loss

This diet can be beneficial for weight loss^[1] as it limits the intake of carbohydrates, which can lead to a reduction in overall calorie intake. 

Side Effects And Health Risks

While a low-carb, low-cholesterol diet can help improve your overall health, it’s important to be aware of potential side effects and health risks.

Possible Fatigue, Irritability, And Headaches

When starting this diet, you may experience temporary side effects like fatigue and cramping as your body adjusts to a lower carbohydrate intake. This is commonly known as the keto flu since it often occurs when people switch to a ketogenic diet.

However, it’s worth noting that low-carb diets are not necessarily keto. Thus, the keto flu should not be experienced on a simple low-carb diet. These symptoms are usually because of the lower potassium levels^[18] in the body.

Foods rich in potassium (fruits and vegetables, beans, and starchy vegetables) tend to contain carbs, so a low-carb diet puts one at greater risk of deficiency. Staying hydrated and replenishing electrolytes can help alleviate these symptoms.

Low Carb And Cholesterol Can Cause Potential Nutrient Deficiency

Nutrient deficiency^[19] is a risk on a very low-carb diet. As you avoid high-carb foods, you must ensure you get all essential vitamins, minerals, and fiber. Focus on consuming nutrient-dense foods like leafy greens, lower-carbohydrate fruits, nuts, and seeds. Don’t forget about calcium and vitamin D from dairy products or fortified plant-based alternatives. 

Remember, each individual has unique dietary needs, so it’s best to consult a registered dietitian before making significant changes to your diet.

Potential Increased Saturated Fat Intake

Lastly, be mindful of potentially increasing your saturated fat intake as you decrease carbohydrate intake, which can raise LDL cholesterol levels^[20] for some individuals. Coconut oil^[21] and butter^[22] are high in saturated fat and can increase cholesterol levels. 

The Bottom Line

A low-carb, low-cholesterol diet can help you maintain a healthy lifestyle while reducing the risk of heart disease and high blood pressure. The key to success is incorporating a variety of low-carb, low-cholesterol recipes that are both tasty and nutritious. 

When planning your meals, incorporate lean proteins, such as plant-based proteins, and skinless white meat of chicken, turkey, or cooked fish, into your diet. 

These protein sources are naturally low in cholesterol and can be easily paired with non-starchy vegetables like leafy greens, broccoli, or cauliflower. 

Don’t shy away from using healthy fats, like olive oil and avocado, in moderation. They can provide essential nutrients while keeping your taste buds satisfied. Also include fiber-rich foods, such as chia seeds and flaxseeds, to help improve digestion and heart health.

To make your meal planning even more enjoyable, consider experimenting with new spices and herbs to add flavor without the extra carbs or cholesterol. Turmeric even has cholesterol-lowering effects.

For anyone unable to cook for themselves, there are options for low-carb meal delivery and chef-made meal services.

By maintaining a low-carb, low-cholesterol diet, you are taking a positive step towards a healthier, happier you. Remember to stay patient, consistent, and open to trying new recipes. Consult with your doctor or registered dietitian for more personalized advice.

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