The carnivore diet, a highly restrictive dietary approach, has garnered attention for its potential health benefits and risks. This article delves into the relationship between the carnivore diet and cholesterol levels, exploring the existing research, potential mechanisms, and practical considerations for individuals considering this dietary approach.
What is the Carnivore Diet?
The carnivore diet meal plan only allows consumption of meat, poultry, eggs, seafood, fish, some dairy products, and water. You need to exclude all vegetables, fruits, grains, legumes, seeds, and nuts.
The carnivore diet is a type of "keto," or ketogenic, diet because it allows for almost no carbs. Keto diets work like this: The contents of a keto diet do not provide enough calories from glucose and other forms of sugar. To compensate, the body burns fat that creates ketones as an energy source. While some keto diets can emphasize the intake of healthier mono- and polyunsaturated fats, that's not the case with carnivore diets.
Cholesterol: Understanding the Basics
Cholesterol, a word that can make the heart skip a beat, is a vital substance that your body needs for essential functions. It's a type of fat found in your blood and is crucial for building cells and producing hormones. However, not all cholesterol is created equal. There are two major types:
Low-density lipoprotein (LDL): Often dubbed as the "bad" cholesterol, LDL carries cholesterol from the liver to the cells that need it. When there's too much of it relative to HDL, it can stick to the walls of your arteries, leading to a buildup known as plaques.
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High-density lipoprotein (HDL): Often labeled the "good" cholesterol, HDL does the opposite of LDL: it carries cholesterol from the cells back to the liver, where your liver flushes it from your body.
In the world of cholesterol, balance is key.
The Link Between the Carnivore Diet and Cholesterol
There’s no question that there is a link between carnivore diet and cholesterol. The only question is, what exactly is that link? Does carnivore diet raise cholesterol? It really depends on who you ask. Different experts have formed varying opinions on the matter.
One of the main issues is that it’s high in saturated fats due to its high amounts of red meat and dairy. Too much saturated fat can increase levels of bad cholesterol (known as non-HDL cholesterol) in the blood. High cholesterol leads to plaque buildup in the arteries, raising the risk of heart attack and stroke, according to the National Heart, Lung and Blood Institute.
It's true that many who embark on the carnivore diet see an initial rise in their cholesterol levels. However, it's crucial to remember that cholesterol isn't inherently bad. As we've discussed, your body needs cholesterol for essential functions. Moreover, it's important to consider the overall context of health.
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Interestingly, some studies and anecdotal evidence suggest that over time, the carnivore diet may indeed contribute to a healthier cholesterol profile. It's thought that the elimination of carbohydrates, particularly refined sugars and grains, plays a key role. These foods can trigger inflammation and insulin resistance, which are major drivers of high cholesterol levels. However, individual responses can vary greatly.
Potential Mechanisms
Several factors could explain the potential impact of the carnivore diet on cholesterol levels:
High Saturated Fat Intake: The carnivore diet emphasizes red meat, butter, and cheese, which are high in saturated fats. Saturated fats have been shown to increase LDL cholesterol, which can build up in the blood vessels, narrowing them. This narrowing can restrict blood flow to the heart and other organs, raising a person’s risk of a heart attack or stroke.
Low Fiber Intake: The diet contains virtually no fiber, which is a type of carbohydrate only found in plant-based foods that cannot be completely digested.
Ketogenesis: The carnivore diet is the most ketogenic diet because it allows for almost no carbs. Because keto diets induce the body to burn fat, all keto diets can jump-start a weight-loss program. The contents of a keto diet do not provide enough calories from glucose and other forms of sugar. To compensate, the body burns fat that creates ketones as an energy source.
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Research Findings
A 2021 study conducted a social media survey and gathered self-reported data from 2,029 people following a carnivore diet for 14 months. Of the participants, 67% were male, and the median age was 44 years. The majority of the diets in this study consisted of red meat other than pork, such as beef, lamb, venison, buffalo, or goat. Eggs and nonmilk dairy were the most commonly consumed foods, followed by pork, poultry, and seafood. Out of the participants, 85% reported consuming red meat daily or more frequently. Less than 10% consumed plant-based foods such as vegetables, fruits, or grains monthly, while 37% did not use any vitamin supplements.
Despite the researchers’ concerns about nutrient deficiencies and cardiovascular risks, the participants reported minimal negative effects. Of the participants, 95% reported experiencing health improvements and high satisfaction with the carnivore diet. While the researchers observed higher LDL cholesterol levels in the participants, other heart health markers were positive. Their high-density lipoprotein (HDL), or “good” cholesterol levels, were optimal. Participants also reported a reduction in body mass index (BMI), while those with diabetes reported reductions in glycated hemoglobin (HbA1c) and diabetes medication use. The main adverse effects that the participants reported with the carnivore diet were gastrointestinal effects, including diarrhea and constipation.
Another study aimed to increase the knowledge about reasons why people choose to switch to a self-constructed carnivore diet. Twenty-four individuals volunteered to participate in the survey and provide pre- and post-carnivore diet blood parameters. Most participants (15, 62.5%) were male, and the median age was 46 (range 26-62) years. Sixteen participants reported at least one clinical diagnosis; accordingly, the main reason for switching to a carnivore diet was health-related. The average duration on the carnivore diet was 17 months (median 12.0 months, range 1-56 months). The majority of participants reported improvements in all health-related categories. According to the participants, the average self-reported daily meat intake was 626 g (median 515 g, range 250-1,500 g). Fifteen individuals (62.5%) characterized their diet as ketogenic, and four individuals (17%) as a raw carnivore diet. On-diet blood parameters were obtained after a median of 11 months on the carnivore diet (range 1-54 months) and displayed no significant differences compared to the pre-diet values except for total and LDL cholesterol concentrations, which were raised significantly.
However, these studies have limitations. For example, the data came from self-reported perceptions of people’s health. Alcohol and fast food consumption were also minimal, differing from typical Western diets. Experts need to conduct further research on the carnivore diet and how it can affect long-term health.
Case Study: Extreme Cholesterol Levels on a Carnivore Diet
A man who ate “very extreme amounts of fat and protein” as part of the carnivore diet suddenly developed yellow lumps on the palms of his hands - deposits of excess cholesterol under his skin, his doctor says.
The unnamed patient, who is in his 40s, was eating up to 6 to 9 pounds of cheese a day, plus sticks of butter and other fat that he would add to his daily hamburgers, says Dr. Kostas Marmagkiolis, an interventional cardiologist at Tampa General Hospital, USF Health and Tampa Heart in Florida, who treated him. Tests found the man’s total blood cholesterol was more than 1,000, one of the highest results Marmagkiolis has ever seen. Healthy levels for adults are less than 200.
For eight months, the man had been following the carnivore diet - a high-protein, no-carb plan that focuses on eating only animal products, especially meat, eggs and some dairy; and excludes fruits, vegetables and grains. It means eating lots of saturated fat, which can raise cholesterol, registered dietitian Kristin Kirkpatrick warns.
The patient said he lost weight, had more energy and experienced improved mental clarity, according to a case report in JAMA Cardiology. But his primary care doctor noticed the fatty yellow bumps on his hands and referred him to Marmagkiolis. Doctors advised the patient to immediately switch to a more balanced diet and take medications to lower cholesterol.
Practical Considerations
Given the mixed bag of potential impacts on cholesterol levels, it's natural to wonder whether you should be concerned about the carnivore diet and high cholesterol. Remember, cholesterol isn't a villain - it's a vital substance that your body needs. Moreover, the carnivore diet can bring about numerous health benefits, including weight loss, reduced inflammation, and improved blood sugar control. Also, it's key to note that diet is just one piece of the puzzle when it comes to cholesterol and overall heart health.
If you're considering a carnivore diet, here are some practical considerations:
Monitor Cholesterol Levels: Keep track of your cholesterol and monitor changes with the help of a professional as you start this journey.
Choose Leaner Meats: All meat isn't created equal when it comes to fat and cholesterol content. Opt for cuts like skinless chicken breast, lean ground beef, or turkey.
Include Fish: Fish is a great source of lean protein and is also rich in omega-3 fatty acids, which have been shown to boost heart health and lower cholesterol levels.
Exercise Regularly: Regular physical activity is a powerful tool for maintaining heart health and managing cholesterol levels.
Maintain a Healthy Lifestyle: Beyond diet and exercise, other lifestyle factors can influence cholesterol levels. These include maintaining a healthy weight, limiting alcohol intake, and avoiding smoking.
Regular Health Monitoring: Regular health monitoring is a vital part of any dietary approach. Keep up with regular check-ups and blood tests to monitor your cholesterol levels.
Expert Opinions
Dr. Jeremy London, a Georgia heart surgeon who was not involved in the case report, says the carnivore diet may work for some, but most people will be healthiest when eating a balance of nutrients. “Our bodies are made to run on proteins, fats and carbohydrates,” London tells TODAY.com. “Anything in the extreme is rarely going to be beneficial. … In general, if you are focusing on whole foods where you’re eating lean meats, leafy greens, vegetables and fruits and fiber, you’re going to do fine.” The Mediterranean diet is the healthiest, both doctors say, pointing to studies that show benefits for the heart and beyond.
At this time, the ACC does not recommend the carnivore diet, emphasizing instead balanced dietary patterns for cardiovascular health and longevity.
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