Is the carnivore diet bad for cholesterol?

The carnivore diet, which mostly comprises animal-based products and excludes most or all plant foods, has gained popularity in recent years. However, it may increase levels of low-density lipoprotein (LDL), or “bad” cholesterol.

Some experts have raised concerns over how the carnivore diet may affect cardiovascular health, including cholesterol.

This is because foods deriving from animals, including red meat, butter, and cheese, are highTrusted Source 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.

However, there is a lack of research on the carnivore diet and how it affects health, while some studies suggest it has benefits.

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.

However, this study has 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.

Still, over half of the participants reported improvements in allergies, skin issues, and digestive health, possibly due to eliminating allergenic or inflammatory foods.

Experts need to conduct further research on the carnivore diet and how it can affect long-term health. Some research suggests there are possible negative effects of following this eating regimen.

While the carnivore diet emphasizes red meat, evidence from large-scale studies by the American College of Cardiology (ACC) raises concerns about its potential cardiovascular effects.

A systematic review of 7,446 studies found that both processed and unprocessed red meat consumption has links to a higher risk of cardiovascular disease (CVD), CVD subtypes, and diabetes, with stronger associations in Western populations.

Another ACC analysis of data from 29,682 participants reported significant associations between red meat intake and both CVD incidence and all-cause mortality. However, consuming fish and poultry, especially lean and unprocessed, had no links to these risks.

Although these studies did not specifically examine the carnivore diet, they provide strong objective evidence for reducing red meat consumption and favoring diets rich in fruits, vegetables, nuts, legumes, fish, and dairy.

At this time, the ACC does not recommend the carnivore diet, emphasizing instead balanced dietary patterns for cardiovascular health and longevity.

To conclude, researchers have found that the carnivore diet increases LDL cholesterol levels, which can contribute to heart disease and other negative health effects.

However, some people have reported benefits to the diet, including optimal levels of HDL (“good” cholesterol), a reduced BMI, improved overall health, and high satisfaction with the diet.

Experts still recommendTrusted Source a varied diet with a healthy balance of fruits, vegetables, whole grains, dairy, and protein.

The Centers for Disease Control and Prevention (CDC) recommends limiting foods with saturated fats, such as cheese, fatty meats, and full-fat dairy, to reduce cholesterol levels.

A person always needs to consult a medical professional before trying a new diet and attend regular checkups to monitor their health.