What Happens To Your Cholesterol When You Follow The Carnivore Diet

Heard of the carnivore diet? It's based on the practice of eating only animal-based foods. (Think red meat, eggs, cheese, and poultry.) However, it's restrictive. And if you follow it to the letter, it could cause unintended changes in your cholesterol levels. Therefore, if you're monitoring your cholesterol, you may want to investigate research on the diet before embracing a carnivore lifestyle. 

For instance, a 2021 study published in Current Developments in Nutrition looked at the possible cardiovascular effects of following a carnivore diet. The study surveyed more than 2,000 carnivores and found that the average low-density lipoprotein (LDL) cholesterol of all participants was 172 milligrams per deciliter. Given that the American Heart Association sets the optimal LDL ("bad") cholesterol goal at 100 milligrams per deciliter or less, that's a significant difference of 72 milligrams per deciliter. 

Why would the carnivore diet potentially affect LDL cholesterol numbers so dramatically? The reason lies in the diet's nutritional downsides. Strict carnivores eliminate all fruits, vegetables, grains, and starches from their meals. As a result, they get very few or none of the nutrients that generally come from plant-based sources, including heart-healthy fiber. And since fiber helps food move through the bowels, eliminating it causes, well, "elimination" problems.

Not surprisingly, some carnivore diet followers report gastrointestinal distress and constipation. But a lack of fiber doesn't only contribute to nagging digestive health issues. It can also play a role in whether cholesterol is efficiently moved out of the body or sticks around — literally.

As explained by reporting from MedicalNewsToday, fiber can be a huge help for individuals who are trying to reduce their LDL cholesterol levels. Essentially, the fiber "escorts" unwanted cholesterol out of the system. It also enables cholesterol to be more effectively processed by the liver. In turn, this keeps LDL cholesterol numbers in check and puts less of a burden on the body.

A 2022 report found in BMJ sets a target daily fiber intake suggestion for adults at between 25 and 30 grams. Soluble fiber, which comes from plants, is especially beneficial in its ability to help stave off chronic diseases and cardiovascular problems, as noted by the authors.

Because of the carnivore diet's structure and food restrictions, it offers virtually no fiber. As a piece from the Mayo Clinic explains, meats, dairy products, and fats aren't fiber-filled. Consequently, carnivore diet enthusiasts are left without fiber, which could cause their systems to process cholesterol less efficiently. This could lead to increased LDL and a diagnosis of high cholesterol.

This doesn't mean that carnivore diet practitioners are all headed toward heart disease. Many carnivore diet followers have reported overall cardiovascular improvements, even if they're not eating as much fiber as is usually recommended, and their anecdotal evidence seems to have some support. 

For example, Healthline admits that some carnivores have experienced improved cardiovascular responses, presumably because they're no longer eating "junk" foods that are overly processed and laden with unwanted sugars and artificial ingredients. For them, the benefits of eating more natural, whole, and basic foods may outweigh the concerns of eating virtually no fiber.

What should you do if you want to try the carnivore diet but have cholesterol concerns? Beyond speaking with a trusted healthcare provider, consider a diet that is similar but a little bit less restrictive. In a WebMD article, registered dietitian nutritionist Kathleen Zelman says it's better to look for a diet that's plant-friendly. Why? Those types of diets are filled with antioxidants, micronutrients, and fiber. Consequently, the article offers up the idea of going with a low-carbohydrate diet like the keto plan instead of a full-blown carnivore diet.

According to Healthline, a typical keto diet allows for a much wider range of fiber-filled foods, including nuts and low-starch vegetables. And it still adheres to the principle of turning to meats, dairy, eggs, and some fats, which is the core of carnivore dieting.