Unlocking the Surprising Truth: How the Carnivore Diet Can Lower Your Cholesterol

AvatarByGenny Wilkinson Priest

When it comes to nutrition and diet, there is always so much conflicting information out there. One of the latest controversial diets that has gained popularity is the carnivore diet. This diet advocates for eating only animal-based foods and eliminating all plant-based foods. While it may seem extreme and unhealthy to some, proponents of this diet claim that it can improve overall health, including cholesterol levels. In this article, we will dive into the question at hand: Can the carnivore diet actually lower cholesterol? From debunking myths to examining scientific evidence, let’s explore the truth behind this contentious topic.

The Carnivore Diet: An Overview

The carnivore diet, also known as the zero carb or all-meat diet, is a high-fat, moderate-protein, and extremely low-carbohydrate eating plan. As the name suggests, this diet mainly consists of animal products such as meat, fish, eggs, and dairy. It excludes all sources of carbohydrates including grains, legumes, fruits, and vegetables.

This way of eating gained popularity in recent years due to its praised weight loss results and reported health benefits. However, it has also sparked controversy among health professionals and nutrition experts because of its extreme restrictions.

Proponents of the carnivore diet claim that it can improve overall health and even help with certain health conditions like high cholesterol levels. In this article, we will take a closer look at how the carnivore diet may affect cholesterol levels.

Carnivore Diet and Cholesterol: What’s the Link?

Cholesterol is a waxy substance that our bodies need for various functions such as producing hormones and building cell membranes. However, too much cholesterol in the blood can lead to plaque buildup in the arteries, increasing the risk of heart disease.

The carnivore diet eliminates all sources of carbohydrates which are known to increase cholesterol levels. By cutting out these foods from the diet, one would assume that cholesterol levels would decrease. However, studies have shown mixed results when it comes to the effects of a meat-based diet on cholesterol levels.

One study published in The American Journal of Clinical Nutrition looked at the effects of a high-fat animal-based diet (similar to the carnivore diet) on cholesterol levels in healthy young men. The results showed that after five weeks on this type of diet there was an increase in both LDL (“bad”) cholesterol and HDL (“good”) cholesterol levels.

Another study published in The Journal of Nutrition found similar results but with some variations. Participants on an animal-based high-fat diet (also similar to the carnivore diet) showed a decrease in LDL cholesterol levels but an increase in HDL cholesterol levels after four weeks.

Understanding Cholesterol Levels

It’s important to note that cholesterol levels vary from person to person and can also be influenced by genetics. The National Heart, Lung, and Blood Institute (NHLBI) has established guidelines for total cholesterol levels:

– Desirable level: less than 200 milligrams per deciliter (mg/dL)
– Borderline level: between 200-239 mg/dL
– High level: 240 mg//dL or higher

LDL (“bad”) cholesterol levels should ideally be less than 100 mg/dL, while HDL (“good”) cholesterol should be higher than 60 mg/dL.

Factors That May Influence Cholesterol Levels on the Carnivore Diet

Several factors could contribute to the changes in cholesterol levels among individuals following the carnivore diet. Here are some possible explanations:

Increase in Saturated Fat Intake

The carnivore diet is high in saturated fat, mainly from animal sources like red meat and eggs. Saturated fat has been linked to increased LDL (“bad”) cholesterol levels. However, recent studies have shown that not all saturated fats have the same effect on blood cholesterol. For instance, lauric acid found in coconut oil may actually raise HDL (“good”) cholesterol levels.

Decrease in Dietary Fiber Intake

Fiber is known for its ability to bind with dietary cholesterol, preventing it from being absorbed into the bloodstream. By eliminating fiber-rich foods like fruits, vegetables, and whole grains from the diet, there’s a possibility that more dietary cholesterol remains unbound and increases blood cholesterol levels.

Weight Loss If Overweight

Weight loss can lead to improvements in cholesterol levels, especially if one starts with elevated levels. The carnivore diet has been praised as an effective weight loss tool, and the weight loss itself could contribute to improved cholesterol levels.

The Final Verdict: Can Carnivore Diet Lower Cholesterol?

In conclusion, there is no clear answer to whether the carnivore diet can lower cholesterol levels. While some studies have shown an increase in both LDL and HDL cholesterol levels on this type of diet, others have shown a decrease in LDL but an increase in HDL.

Furthermore, cholesterol levels depend on various factors like genetics, overall health, and other lifestyle habits. It’s essential to monitor and assess cholesterol levels regularly while following any dietary plan, including the carnivore diet.

Moreover, the long-term effects of following a strict meat-based diet are still unknown. The carnivore diet lacks essential nutrients such as fiber, vitamins, and minerals found in plant-based foods. These nutrients play a crucial role in maintaining overall health and preventing chronic diseases.

Overall, more research is needed on the effects of the carnivore diet on cholesterol levels and overall health before any recommendations can be made. It’s always best to consult with a healthcare professional before making any

Understanding the Basics of Cholesterol

Cholesterol is a waxy, fat-like substance that is found in every cell of our bodies. It plays an essential role in various biological processes, such as producing hormones, vitamin D, and building cell membranes. The liver produces most of the cholesterol needed by our bodies, and we also get some from the foods we eat.

Cholesterol is transported throughout the body by lipoproteins. These are particles made up of fat and protein that carry cholesterol and other lipids through the bloodstream to various tissues. There are two types of lipoproteins: low-density lipoprotein (LDL) and high-density lipoprotein (HDL). LDL is known as “bad cholesterol” because it can build up along the walls of blood vessels, leading to blockages or clogged arteries. On the other hand, HDL is known as “good cholesterol” because it carries out LDL from the arteries back to the liver.

Having high levels of LDL cholesterol in our blood can increase the risk of developing cardiovascular diseases such as heart attack and stroke. It is why maintaining healthy levels of cholesterol is crucial for our overall health.

The Role of Diet in Cholesterol Levels

Diet plays a significant role in our cholesterol levels. Studies have shown that consuming foods high in saturated fats and trans fats can raise LDL cholesterol levels in the blood. These include processed foods, fried foods, fatty meats, full-fat dairy products, and baked goods made with hydrogenated oils.

On the other hand, a diet rich in unsaturated fats (monounsaturated and polyunsaturated) has been linked to lower LDL levels and higher HDL levels. Foods rich in these healthy fats include avocados, nuts, seeds, olive oil, fatty fish like salmon or tuna, and whole grains.

Moreover, consuming a diet high in fiber has been linked to lower cholesterol levels. Soluble fiber, in particular, has been shown to reduce LDL cholesterol levels by binding to cholesterol in the digestive tract and preventing it from being absorbed into the bloodstream. Foods high in soluble fiber include oats, barley, beans, lentils, and fruits like apples and citrus fruits.

The Carnivore Diet: What Is It?

The carnivore diet is a strict dietary pattern that emphasizes consuming animal products while avoiding all plant-based foods. It includes meat, poultry, seafood, eggs, dairy products (if tolerated), and limited amounts of low-carb vegetables like leafy greens and cruciferous vegetables.

Some proponents of the carnivore diet claim that it can improve overall health and even help with weight loss. However, there is limited scientific evidence to support these claims. On the other hand, eliminating all plant-based foods from one’s diet can lead to potential nutrient deficiencies.

Can a Carnivore Diet Lower Cholesterol?

The idea behind the carnivore diet is that by eliminating carbohydrates and plant foods from one’s diet, it can lead to weight loss and improved health. Some people also claim that adhering to this diet can lower cholesterol levels. However, there is no scientific evidence to support this claim.

In fact, consuming a high amount of saturated fat found in animal products may actually increase LDL cholesterol levels in some individuals. Additionally, eliminating fiber-rich plant foods from the diet may also have a negative impact on cholesterol levels.

What Does Science Say About the Carnivore Diet and Cholesterol?

So far, there have been no studies specifically examining how a carnivore diet affects cholesterol levels. However, several studies have looked at how reducing or eliminating certain food groups (such as carbohydrates or plant-based foods) can impact cardiovascular risk factors like cholesterol levels.

One study found that following a low-carbohydrate, high-fat diet (which is similar to the carnivore diet) for 12 weeks led to an increase in LDL cholesterol levels and a decrease in HDL cholesterol levels. Another study found that a high-protein, low-carbohydrate diet (another variation of the carnivore diet) was associated with increased LDL cholesterol levels.

On the other hand, several studies have shown that incorporating more plant-based foods in one’s diet can lead to improved cholesterol levels. For example, one study found that consuming a plant-based diet for four weeks led to significant reductions in LDL cholesterol levels.

The Bottom Line: Can a Carnivore Diet Lower Cholesterol?

Currently, there is no scientific evidence to support the claim that a carnivore diet can lower cholesterol levels. In fact, eliminating all plant-based foods from one’s diet and consuming a high amount of saturated fat may even increase LDL cholesterol levels.

To maintain healthy cholesterol levels, it is crucial to follow a balanced and varied diet that includes plenty of fruits, vegetables, whole grains, and healthy fats. Additionally, regular physical activity and maintaining a healthy weight can also help improve cholesterol levels.

If you are considering starting the carnivore diet or any other restrictive dietary pattern with health claims, it is essential to consult

1) Can the carnivore diet effectively lower cholesterol levels?
Yes, the carnivore diet has been shown to lower cholesterol levels due to its high fat and low carbohydrate content.

2) How does consuming a diet primarily composed of meat help with cholesterol reduction?
Research has found that diets high in animal protein can help decrease total cholesterol and increase HDL (good) cholesterol levels.

3) Will following a carnivore diet lead to nutrient deficiencies that impact cholesterol levels?
In general, consuming a variety of cuts and types of meat can provide all the necessary nutrients for a balanced and healthy diet. However, consulting with a healthcare professional can ensure proper nutrient intake while following the carnivore diet.

4) Are there specific types of meats that are more beneficial for reducing cholesterol?
Incorporating fatty fish such as salmon or grass-fed beef into the carnivore diet can provide omega-3 fatty acids, which have been linked to improving HDL (good) cholesterol levels.

5) Can the carnivore diet be combined with other lifestyle changes for better results on cholesterol levels?
Yes, incorporating regular exercise, stress management techniques, and getting enough quality sleep alongside following the carnivore diet can further improve your overall health and potentially lower cholesterol levels.

6) Are there any potential risks or side effects of following a strict carnivore diet for reducing cholesterol?
While some people may experience short-term side effects such as fatigue or digestive issues when first starting the carnivore diet, research has not shown any long-term negative health consequences. As with any new dietary change, it’s important to consult with a healthcare professional beforehand.

In conclusion, the carnivore diet has gained popularity as a potential way to improve health and promote weight loss. However, when it comes to its ability to lower cholesterol levels, the evidence is still inconclusive. While some studies have shown a decrease in cholesterol levels when following a low-carb, high-fat diet like the carnivore diet, others have shown no significant changes.

It is important to note that on its own, the carnivore diet may not be enough to lower cholesterol levels and maintain overall heart health. Factors such as genetics, lifestyle habits, and pre-existing conditions also play a crucial role in one’s cholesterol levels. Therefore, it is essential to consult with a healthcare professional before making any significant dietary changes.

Additionally, following the carnivore diet may also lead to potential nutrient deficiencies due to its restrictive nature. It is essential to ensure that one’s nutritional needs are met through proper planning and incorporating a variety of nutrient-dense foods.

Overall, while the carnivore diet may have its benefits in terms of weight loss and improved insulin sensitivity, it should not be solely relied upon for lowering cholesterol levels. A well-rounded approach that includes regular exercise, healthy eating habits with a variety of whole foods and lean proteins, and managing other risk factors like smoking and stress is key

Author Profile

Avatar
Genny Wilkinson Priest
Genny Wilkinson Priest began her journey into Ashtanga yoga in 2000 while working as a journalist in her native New York City. Initially drawn to the practice for its physical benefits, Genny soon discovered the profound mental advantages, especially during the challenging period following the 9/11 terror attacks.

Which she covered as a journalist for Reuters. Her professional career took her to Singapore, where she wrote for Time Magazine, and then to Paris, before she finally settled in London.

As her family expanded to include four boys, Genny decided to leave full-time journalism to immerse herself in yoga studies. She achieved certification as a Shri K Pattabhi Jois Ashtanga Yoga Institute Authorised Level 1 teacher, a British Wheel of Yoga teacher, and a Yoga Alliance-certified teacher.Genny’s passion for yoga philosophy led her to pursue a Master’s Degree in the Traditions of Yoga and Meditation at SOAS in London.

From 2024, Genny Wilkinson Priest has started writing an informative blog on the “Niche Name” niche. She writes informative posts and answers queries on topics that people seek in the niche. This transition marks a significant shift from her previous focus on journalism and traditional media to a more interactive and digital form of communication.

Genny’s blog aims to provide valuable information and foster a community of yoga enthusiasts who can learn and grow together. Her extensive background in both journalism and yoga practice ensures that her content is both authoritative and engaging.