Freshwell Low Carb Programme and cholesterol

Summary

It’s completely natural to feel concerned about whether a low carb lifestyle might affect your cholesterol. If you’re confused, then you’re not alone! This is the most common concern we get asked about.

When following a low carb lifestyle, we suggest that people don’t need to fear eating fat. People eating low carb may end up eating more fat than they used to. The good news is that most people actually see improvements in their overall cholesterol profiles and overall heart health when following a low carb approach.

What we usually see with a low carb lifestyle

As GPs, we’ve seen the blood test results of 100s of our patients improve with a low carb lifestyle. This is supported by clinical research. The typical pattern we see is as follows:

1. HDL “Good cholesterol”* goes up (which is a good thing). A low carb lifestyle can raise your HDL (the “good” cholesterol), which is great, because higher HDL levels are associated with a reduced chance of developing heart disease.
2. Triglycerides go down (which is a good thing). Triglycerides, a type of fat in your blood, tend to drop significantly. Lower levels are also linked to a lower risk of developing heart disease.
3. The total cholesterol (TC) : HDL ratio goes down (which is a good thing). This is a much more important indicator of future risk than LDL (“bad cholesterol”). We aim for TC:HDL ratio to be less than 4 ideally.

What about LDL (the “bad” cholesterol)?

It’s true that occasionally, for some people, LDL “bad cholesterol”* might sometimes go up slightly, but this doesn’t necessarily mean increased risk. Research shows that the type of LDL matters: large, fluffy particles are less harmful than small, dense ones, and low-carb lifestyles often shift LDL to the safer type.

Also, we find that sometimes total cholesterol goes up a bit, but often this is because there is more “good” HDL”. It is much more important to look at the total cholesterol (TC) : HDL ratio, rather than the total cholesterol.

*Labelling HDL cholesterol “good” and LDL cholesterol “bad” is a huge over-simplification, but nevertheless, that’s how everyone refers to them! Neither are intrinsically good or bad – we would die if we had no “bad” LDL – it is essential to life. A high “good” HDL has been associated with good health – it doesn’t mean that it causes good health.

Other risk factors affecting the risk heart disease and stroke

Not only do we usually see an improvement in people’s cholesterol profiles, we also see improvements in other risk factors, such as weight loss, blood pressure and blood sugar.

FAQs: cholesterol management

Here are some common questions about the Freshwell Low Carb Programme and how it can help you manage your cholesterol.

Fats and the Freshwell Low Carb Programme

Question: With a focus on low carb real foods, will I eat too much fat?

Answer: The Freshwell Low Carb Programme emphasises whole foods, which are naturally rich in healthy fats.

As well as improving the overall quality of your diet, you'll likely reduce the overall amount of fat (including ultra-processed seed oils) that you eat by reducing processed foods in your diet.

We consider “healthy fats” to be those found in unprocessed fish, meat, dairy, coconut, avocado, olive oil and others. We consider “unhealthy fats” to be ultra-processed seed oils such as rapeseed, sunflower and corn oil.

For those who wish to increase their intake of monounsaturated fats, the programme incorporates the option of using olive oil. You can find more details on healthy fats in the Freshwell Guides available in the Freshwell App and our educational videos.

Low carb and weight loss

Question: Is there evidence that a low carb lifestyle can help with weight loss?

Answer: Yes, research supports the effectiveness of a low carb lifestyle for weight loss. A clinical study compared weight loss over two years on low fat, low carb, and Mediterranean lifestyles. While all diets led to short-term weight loss, the low carb group showed the most significant weight loss and maintained it better at the two year mark compared to the low fat group.

Many other studies show that a low carb lifestyle can lead to rapid weight loss in the first 6 to 12 months. This is likely because you will eat more protein and fat which are more filling than carbohydrates. Additionally, a higher protein and fat intake helps regulate blood sugar levels throughout the day, reducing hunger and cravings.

Statins and the Freshwell Low Carb Programme

Question: Should I continue taking statins if I join the Freshwell Programme?

Answer: This is an important question to discuss with your GP. They will consider your individual health needs and determine if any medication adjustments are necessary alongside dietary changes.

Lifestyle changes beyond dietary changes

Question: What other lifestyle changes can improve cholesterol levels?

Answer: A healthy lifestyle is key to managing cholesterol. In addition to dietary changes, the Freshwell Programme offers support for other beneficial changes such as:

• Increasing physical activity
• Quitting smoking
• Managing stress and improving sleep
• Spending time outdoors in nature
• Connecting with your local community