Comparing Keto and Mediterranean Diets for Heart Health

Heart disease remains the leading cause of death globally, making diet a key factor in supporting cardiovascular health. Two of the most talked-about diets—the Ketogenic Diet and the Mediterranean Diet—are often praised for their heart health benefits. But which one truly comes out on top? Let’s take a closer look.

What is the Keto Diet?

Which Diet Is Better for Heart Health?

For a more balanced and sustainable approach, a modified Keto-Mediterranean diet—which blends low-carb strategies with heart-healthy fats and fiber-rich plant foods—may offer the best of both worlds.

The ideal diet depends on your personal health goals:

The ketogenic diet, or keto, is a high-fat, very low-carbohydrate eating approach that shifts the body into a state of ketosis—where fat becomes the main source of energy instead of carbohydrates. By significantly cutting carbs and increasing healthy fats, keto helps lower blood sugar and insulin levels, which can support weight loss and better metabolic health.

For rapid weight loss and improved blood sugar control, the keto diet may be effective—particularly for individuals with metabolic syndrome or insulin resistance.
For long-term cardiovascular health, the Mediterranean diet is one of the most well-researched and widely recommended eating patterns.

What is the Mediterranean Diet?

The Mediterranean diet is based on the traditional eating habits of countries like Greece and Italy. It emphasizes whole, unprocessed foods such as fruits, vegetables, whole grains, legumes, nuts, olive oil, and fish, along with moderate amounts of dairy and red wine. Unlike keto, this diet includes carbohydrates, focusing on high-fiber, nutrient-rich sources that promote long-term health and balance.