The ketogenic (keto) diet has gained massive popularity for its effectiveness in weight loss and blood sugar management — but many people wonder, does keto affect blood pressure? The short answer: yes, and often in positive ways, though it’s not without some cautions.
The keto diet is a high-fat, low-carb eating plan that pushes the body into ketosis, where it burns fat for fuel instead of glucose. While its primary reputation is tied to weight loss, research and anecdotal evidence suggest that keto may also influence cardiovascular health, including blood pressure.
Keto and Lowering Blood Pressure
One of the main reasons keto may help lower blood pressure is weight loss. Carrying excess weight puts strain on the heart, increasing blood pressure over time. Studies show that losing even 5–10% of body weight can significantly improve blood pressure levels. Since many people experience rapid weight loss on keto, it’s common to see improvements in both systolic (top number) and diastolic (bottom number) readings.
Another mechanism is reduced insulin levels. On keto, your body produces less insulin because you’re consuming fewer carbohydrates. Lower insulin levels can help reduce sodium retention in the kidneys, which often leads to a drop in blood pressure.
Additionally, the keto diet typically cuts out highly processed, salty foods like chips, crackers, and sugary snacks — another win for heart health and blood pressure control.
Potential Risks and Considerations
However, keto isn’t a guaranteed ticket to healthy blood pressure. Some people experience electrolyte imbalances in the early stages, particularly if they don’t replenish sodium, potassium, and magnesium. This can cause lightheadedness, fatigue, and in some cases, fluctuations in blood pressure.
Also, if someone increases their intake of processed meats like bacon or salami on keto, they may be adding extra sodium, which can work against blood pressure goals. That’s why it’s important to focus on whole, nutrient-dense keto foods — such as salmon, avocado, leafy greens, nuts, and olive oil — rather than relying heavily on processed, salty options.
Talk to Your Doctor
If you’re on medication for hypertension, it’s especially important to speak with your doctor before starting keto. As blood pressure improves, you may need adjustments to your medication to avoid going too low, which can lead to dizziness or fainting.
Final Takeaway
The keto diet has the potential to lower blood pressure, largely due to weight loss, reduced insulin levels, and cleaner eating. But like any major diet change, it should be approached with balance and medical guidance, especially if you have existing heart conditions or take medications. By focusing on whole foods and staying mindful of electrolytes, many people on keto can support both their waistline and their blood pressure.