How the Atkins Diet May Affect Your Cholesterol

If you are looking for a diet that is straightforward, has been around for years, and may help you manage cholesterol, the Atkins diet is likely to come up. Research indicates it can offer benefits, although results depend on the foods you choose and how your body responds to a very low-carbohydrate eating pattern. The plan emphasizes protein and fats while limiting carbohydrates, especially in the early stage. It does allow some fruits and vegetables, which makes it somewhat different from very strict low-carb approaches such as the carnivore diet.

According to the Mayo Clinic, Atkins is often chosen by people trying to lose weight. Its phased structure is designed to help people take control of high-carbohydrate eating step by step. The first phase cuts carbs sharply, and later phases gradually add back small amounts of carbohydrates until a weight-maintenance level is reached.

A closer look at the Atkins diet and cholesterol

Asked about how the Atkins diet can influence cholesterol, Dr. Jonathan Clinthorne, senior director of nutrition and education at Good, describes two possible outcomes. He says HDL, often called “good” cholesterol, usually rises on low-carb diets, which is generally considered a benefit. LDL, or “bad” cholesterol, can also increase on long-term low-carb eating. But LDL is not all the same: it can be divided into “large buoyant LDL” and “small dense LDL.” Small dense LDL is more likely to rise when people eat too many refined carbohydrates such as bread, pasta, and pizza, while large buoyant LDL is more closely tied to higher saturated fat intake. Small dense LDL is viewed as more harmful for heart health.

For that reason, Dr. Clinthorne says it is better not to look only at LDL numbers and instead focus on reaching a healthy weight. Because weight loss is often used to help lower cholesterol, he considers the Atkins diet a reasonable starting point. Still, he stresses the importance of choosing healthier fats, since saturated fats can increase cholesterol. He favors olive oil, avocados, nuts, and seed oils over saturated fats to help keep levels under control.

Why cholesterol changes can vary so much

Even people following Atkins and choosing unsaturated fats are not guaranteed lower cholesterol. Dr. Liam R. Brunham, a professor at the University of British Columbia, told Medical News Today that some people on extremely carbohydrate-restricted diets experience higher cholesterol. He explained that when calories shift from carbohydrates to fat, especially saturated fat from animal products, LDL cholesterol and apolipoprotein B can rise. However, he noted that this does not happen in everyone. A subgroup of people can develop severe hypercholesterolemia, and this is the group in which the greatest increase in cardiovascular risk has been observed.

That does not mean Atkins is a poor option if you want to change your eating habits, lose weight, and improve cholesterol. It does mean you may need to be selective about which Atkins-friendly foods you eat. Dr. Clinthorne recommends plenty of nutrient-dense vegetables and low-sugar fruits to maximize nutrition throughout the day. Although meat and poultry are allowed on the Atkins diet, it is also wise to choose carefully. Medical News Today notes that organ meats, some red meats, and processed meats such as bacon and sausage are permitted on low-carbohydrate diets like Atkins, but they can raise cholesterol levels.