High LDL on Carnivore Diet: Understanding the Risks and How to Manage Them

The carnivore diet, a highly restrictive eating plan consisting primarily of animal products, has gained popularity for its potential benefits, including weight loss and improved metabolic markers. However, concerns have been raised about its impact on cholesterol levels, particularly low-density lipoprotein (LDL) cholesterol, often referred to as "bad" cholesterol. This article explores the relationship between the carnivore diet and high LDL, examining the science behind these changes and providing practical strategies to manage cholesterol levels while adhering to the diet.

What is the Carnivore Diet?

The carnivore diet is an eating plan that restricts food intake to animal products. A typical 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. This approach eliminates all plant-based foods, focusing solely on animal-derived sources. The carnivore diet is a type of "keto," or ketogenic, diet. 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. A carnivore diet is the most ketogenic diet because it allows for almost no carbs. While some keto diets can emphasize the intake of healthier mono- and polyunsaturated fats, that's not the case with carnivore diets.

The Impact of the Carnivore Diet on Cholesterol

Some people complain that after going on the Carnivore Diet, they see a rise in total cholesterol and LDL (bad) cholesterol. The common belief is that this increase can partly be due to eating more saturated fats from red meat, eggs, and animal fats, and the body's switch to fat-based metabolism in the absence of carbohydrates.

One of the common symptoms for those starting the Carnivore Diet is changes in LDL cholesterol levels. LDL cholesterol levels may increase temporarily and then decrease or stabilize gradually. This means the Carnivore Diet is not affecting the LDL cholesterol as negatively as we may think.

In low-carb diets like Carnivore and Keto, as the body enters a ketosis state, cholesterol transport can increase to provide enough energy and support hormone production, etc. However, a rise in LDL cholesterol alone doesn't automatically mean increased cardiovascular risk. What truly matters is the type and performance of lipoproteins, not just their number. So, an increase in LDL can be an adaptive response, not harmful.

Read also: High-Fiber Diet for Better Health

Why Does LDL Cholesterol Increase on a Carnivore Diet?

Several mechanisms may contribute to the increase in LDL cholesterol observed in individuals following a carnivore diet:

1. Increased Fat Metabolism: When someone switches to a ketogenic or carnivore diet they are restricting carbs completely. This will cause the body to learn to burn fatty acids (which is much more efficient for the body) and make ketones from those fatty acids, we can also burn ketones for fuel very efficiently. When the liver starts to take those fatty acids and make ketones it does so using the same pathway that is used to take fatty acids and make cholesterol molecules. So, increasing the production of ketones will also increase the production of cholesterol by default and we get higher cholesterol levels in the blood.
2. Reduced Cholesterol Reuptake: The second mechanism is that the liver needs cholesterol just like every other tissue in the body. Since it is making so much cholesterol from the burning of fatty acids then it has less need to reuptake cholesterol from the blood and shuts off it’s receptors for cholesterol. By doing this, it leaves more cholesterol in the blood resulting in higher levels upon testing.
3. Fasting: The third mechanism is fasting. People who eat a ketogenic or carnivore diet tend to feel more satiated by their dietary choices, again this is because burning fatty acids and ketones is much more efficient and allows us to make energy that lasts us much longer. This causes those people to eat less frequently and results in periods of fasting. The significance of this is that fasting has been shown to increase LDL cholesterol in the blood by 69%.

Factors More Important than LDL Numbers

What matters more than the amount of LDL is:

• Particle size: Larger, active LDL particles are less harmful.
• Functionality: How LDL performs in transport and repair.
• Oxidation levels: Oxidized LDL is more dangerous than total LDL.

LDL particle size and oxidation have more effects on heart disease than total LDL, and the good news is that Carnivore dieters often show large, active LDL particles, which are less harmful. So, positive lipid shifts occur on low-carb, high-fat diets like Carnivore. For example, LDL particle size often becomes larger and less dense (less harmful). At the same time, HDL (good) cholesterol usually increases, and triglycerides drop significantly, especially in those coming from high-carb diets. A low triglyceride-to-HDL ratio, which is often seen in Carnivore dieters, means better metabolism and cardiovascular health.

Metabolic and Inflammatory Markers

Many carnivores show improvements in insulin sensitivity, fasting glucose, and inflammation markers (like hsCRP), all of which are important in long-term heart health. For many, the Carnivore Diet can improve metabolic markers even if traditional lipid numbers rise. Inflammation, not cholesterol alone, is now recognized as a major cause of atherosclerosis (the pile of fats, cholesterol, and other substances in and on the artery walls). So, if LDL goes up, but inflammatory markers are low, HDL is high, and triglycerides are low, the overall cardiovascular risk may still decrease.

Finally, cholesterol changes on the Carnivore Diet should be evaluated in context, not in isolation. Modern tools like ApoB, LDL-P (particle number), and CAC scoring can give a better picture than standard cholesterol panels.

Read also: Delicious High-Fiber Smoothie Recipes

So:

• Total and LDL cholesterol may or may not increase in carnivore dieters.
• HDL (good) cholesterol usually rises, which is a positive sign.
• Triglycerides drop, especially in people coming from a high-carb diet.
• If insulin levels are low and inflammation markers are good, higher LDL may not be dangerous.

Also, considering all these points and other findings about the harmful effects of saturated fats, we can say that there is no one-size-fits-all answer, and you must consult a doctor and check your health status before going Carnivore. Having said that, you should only be concerned about your cholesterol level on the Carnivore Diet when other factors are involved.

When Should You Be Concerned about Cholesterol on a Carnivore Diet?

Generally, the Carnivore Diet is not dangerous for healthy individuals, but it is best to consult your physician or healthcare provider before starting this diet, especially if you have:

• Very high LDL-P or ApoB
• Low HDL or high triglycerides
• Personal or family history of heart disease
• Signs of insulin resistance or inflammation

Your doctor can consider:

• Advanced lipid testing (e.g., NMR lipoprotein profile, ApoB)
• Inflammation markers (hsCRP)
• Coronary Artery Calcium (CAC) score for arterial plaque assessment

10 Approved Ways on How to Lower Cholesterol on Carnivore Diet

Learning how to lower cholesterol on Carnivore Diet is easy. Here are the top 10 ways tested by many of the individuals on a zero-carb Carnivore.

Read also: Explore the pros and cons of a high metabolism diet

1. Use High-Quality Fat: Use grass-fed tallow, butter, or ghee.Limit pork fat and bacon grease. Not all fats from animal sources have the same impact on your health. The kind of fat you eat can significantly impact your lipid markers. Grass-fed beef, lamb tallow, pasture-raised ghee, and butter contain higher levels of omega-3s, conjugated linoleic acid (CLA), more stable saturated fats, and beneficial fat-soluble vitamins (like A, D, E, and K2). These natural sources are less inflammatory than fats from animals raised on grains, which contain higher omega-6 fatty acids, especially linoleic acid, which can cause oxidative stress and arterial inflammation. On the other hand, conventionally raised pork fat or reused bacon grease may be higher in omega-6 and oxidized fats, causing inflammation. So, the number one way on how to lower cholesterol on Carnivore Diet is eating whole cuts of meat with natural fat, and avoiding too much rendered fats like lard and dripping. These can be a delicious part of your diet, but shouldn't be the main part of every meal. High-quality fat sources provide the nutrients you need for cholesterol metabolism and balancing lipid profiles.

2. Eat Fatty Fish or Omega-3 Sources: Eat sardines, salmon, or mackerel. Supplement with krill oil or fish oil if needed. Omega-3 fatty acids, particularly EPA and DHA, found in fatty fish, help heart health by reducing inflammation, lowering triglycerides, and improving the elasticity of blood vessels. Eating wild-caught salmon, sardines, or mackerel weekly helps balance the omega-6 to omega-3 ratio, which is not usually balanced in meat-based diets. These fatty acids can also help shift the LDL particle size from small and dense (causing more fatty plaques) to large and active (less harmful). These fish offer not just omega-3s but also selenium, B12, and iodine, which support thyroid and heart health. If you're not eating fish regularly, you can take high-quality fish oil or krill oil supplements after consulting your doctor. Supplements with 1,000-2,000 mg of combined EPA and DHA per day are good. These fats help reduce triglycerides and increase HDL, improving your cholesterol profile.

3. Use Whole Cuts, Not Processed Meats: Eat steak, ground beef, lamb, and organs. Avoid deli meats, sausages, and processed bacon. Whole muscle meats like ribeye, chuck roast, and ground beef provide complete proteins and natural fats without the additives. In contrast, processed meats like sausages, hot dogs, and cured meats contain preservatives, nitrates, sugar fillers, and seed oils that can cause inflammation and interfere with cholesterol metabolism. Consuming whole cuts of fresh meat means eating fewer inflammatory compounds, which also supports liver function, as the liver manages your cholesterol levels. If, at any time, you want to eat processed meats, choose clean-label versions without added sugars or vegetable oils.

4. Don’t Overeat Calories or Fat: Too much fat can increase cholesterol production. Eat until you are full, but don’t overeat. Even on a fat-friendly diet like Carnivore, you can’t overeat because consuming more fat than your body needs can increase the liver's production of cholesterol, especially if you don’t exercise regularly. While we need fat for energy and hormone production, we must eat mindfully and stop eating when we are full. Overeating can also cause a caloric surplus, triggering fat storage and metabolic dysfunction, raising LDL and triglycerides.

5. Eat Organ Meats: Eat liver, heart, and kidney for detox and nutrient balance. Organ meats like the liver, heart, and kidneys are rich in nutrients that help cholesterol regulation. Liver, for example, is high in choline, which helps fat metabolism and doesn’t let fat buildup in the liver. It also contains B vitamins and minerals like copper and zinc, which are necessary for converting cholesterol into bile and hormones. Eating organ meats 1-2 times per week provides compounds for healthy cholesterol processing. Heart meat provides CoQ10, an antioxidant that supports mitochondrial function and cardiovascular health.

6. Regulate Thyroid Function: The thyroid plays a key role in cholesterol metabolism. Cold intolerance or fatigue are signs. Thyroid hormones are directly involved in cholesterol metabolism. Hypothyroidism (underactive thyroid) can reduce LDL receptor activity, meaning your body is less effective at clearing LDL from the bloodstream. This means higher LDL and total cholesterol levels. Symptoms of thyroid dysfunction include cold intolerance, fatigue, weight gain, and constipation. Consume enough iodine from seafood or iodized salt, selenium (found in kidney and Brazil nuts), and B vitamins (found in beef liver) to regulate your thyroid function. If cholesterol levels remain significantly high, consider testing thyroid markers like TSH, Free T3, and Free T4.

7. Reduce Stress and Have Quality Sleep: High stress raises cortisol and lipid levels. Practice deep breathing, get sunlight, and sleep 7-9 hours. Chronic stress increases cortisol, which in turn raises blood sugar and insulin levels. This hormonal shift can increase triglycerides, small dense LDL particles, and inflammation-all can raise cardiovascular risk. Stress also affects sleep quality, which is crucial for regulating metabolic and immune health. To avoid this, use sunlight, breathe deeply, try cold plunges, journal, and exercise regularly. Having enough sleep, creating boundaries, and being happy can significantly lower cortisol levels and keep cholesterol at normal levels.

8. Do Regular Exercise: Resistance training and low-intensity cardio improve lipid profiles. Physical activity improves your lipid profile by increasing HDL, reducing triglycerides, and promoting larger, less harmful LDL particles. It also improves insulin sensitivity and reduces visceral fat, both of which improve cardiovascular health. Even walking 30 minutes a day, lifting weights a few times a week, or including high-intensity intervals can make a big difference.

9. Avoid Smoking and Alcohol: Smoking and drinking alcohol can damage arteries and worsen triglycerides. Using tobacco and alcohol are major factors of oxidative stress, which damages blood vessel walls and promotes the oxidation of LDL, causing atherosclerosis (the buildup of fats, cholesterol, and other substances in and on the artery walls). Smoking and alcohol can also impair liver function, which is mainly responsible for regulating cholesterol levels.

10. Test and Adjust Over Time: Cholesterol levels usually stabilize after 3-6 months. Pay attention to trends and patterns, not single numbers. Cholesterol can rise during the initial adaptation phase of the Carnivore Diet, especially in lean individuals or those losing fat rapidly. This doesn’t always mean danger, and it may simply show increased fat transport as your body adjusts to a new fuel source (fat, instead of carbohydrates). So, you shouldn’t overreact to one lab result. Track your trends over time, like every 3 to 6 months. Check your cholesterol results with other metrics like hsCRP, triglyceride/HDL ratio, fasting insulin, and thyroid markers. You can simply tweak your approach if needed, maybe by adjusting fat intake, adding seafood, or increasing physical activity.

Monitoring Heart Health

In addition to these ways, you need to test and control your heart health, whether or not you are on a Carnivore Diet. As you change your eating habits, you should check how the new diet affects your health.

The Best Tests to Track Heart Health on a Carnivore Diet

It’s no secret that to check your cholesterol and other health markers, you should visit a doctor and ask for the following tests.

• LDL-P: Measuring LDL particle number
• ApoB: Direct count of atherogenic particles
• Triglyceride/HDL ratio: Ideal is under 2:1
• hsCRP: Marker of inflammation
• CAC Score: Detecting calcified plaque in arteries

Another point that is usually missed is a heart-healthy meal plan. If you want to have an eye on your heart health, you should use foods that are good for your heart.

Sample Carnivore Meal Plan for Heart Health

You can consult your dietitian to get a personalized meal plan based on your health status and fitness goals, but the following sample meal plan can also help you get started.

You can also use these Carnivore Diet Recipes to make easy, nutritious, and delicious Carnivore-friendly meals.

• Breakfast:
  • 2 eggs in ghee
  • Beef liver patty
  • Water with sea salt
• Lunch:
  • Grilled salmon
  • Bone broth
• Dinner:
  • Ribeye steak
  • Lamb kidney or heart
  • Tallow-roasted bone marrow
• Snack:
  • Sardines or hard-boiled eggs

You can also use this 30-Day Carnivore Diet Meal Plan PDF (Downloadable File) to get a complete meal plan for the whole month.

Should You Quit Carnivore if Cholesterol Rises?

Not necessarily. Rising cholesterol doesn’t always mean danger.

Expert Opinion

Florida-based heart surgeon Dr. Philip Ovadia challenges the common recommendation to avoid sources of saturated fat such as red meat, calling it a "misconception." Instead of cutting out red meat and other sources of saturated fat, he said: "A whole real food, low carbohydrate dietary approach is the best way to deal with insulin resistance and inflammation, which are the true root causes of heart disease."

Dietitian Nichola Ludlam-Raine, author of How Not to Eat Ultra-Processed, told Newsweek: "Although short-term benefits might be reported, the high intake of red meat and lack of carbohydrates in a carnivore diet are concerning for long-term heart and gut health. A more balanced, varied diet including lean proteins-with fresh red meat featuring around twice a week-heart healthy fats, and fiber from plant foods is better supported by evidence for cardiovascular protection."

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