The carnivore diet, which focuses on eating only animal foods like meat, fish, eggs, and dairy, has become an increasingly popular way of eating for some people. However, many worry that eating so much animal fat and protein could lead to increased cholesterol levels and heart disease risk.
The good news is that it is absolutely possible to follow a carnivore diet in a heart-healthy way by making smart choices about the types of meat you eat and how you prepare them.
The carnivore diet completely eliminates all plant foods, including fruits, vegetables, grains, beans, and seed oils. Followers claim benefits like reduced inflammation, better digestion, and increased mental clarity. However, critics argue that it lacks nutrients found primarily in plants and could pose heart health risks.
This article will explore optimizing a carnivore diet to keep cholesterol and heart disease risk as low as possible. We’ll cover which meats are best, cooking methods, how to incorporate exercise and other lifestyle factors, and supplements that can support healthy cholesterol levels.
Choose Lean Cuts of Meat
The type of meat you choose can make a big difference in the amount of saturated fat and cholesterol you consume. Here are some of the healthiest cuts to focus on:
- Skinless chicken or turkey breast
- Pork tenderloin
- Sirloin or flank steak
- Extra-lean ground beef (at least 90% lean)
- Fish like salmon, cod, and tuna
Dark chicken meat and fattier cuts of red meat like ribeye or brisket, while delicious, are much higher in saturated fat so should be enjoyed in moderation.
Whenever possible, trim any visible fat before cooking to further reduce the amount you end up eating.
Cook Meat in a Heart-Healthy Way
How you cook your meat also influences its fat content. Healthy cooking methods include:
- Grilling
- Broiling
- Baking
- Poaching
- Steaming
- Light sautéing with minimal added fat
Avoid breaded and fried meats, as the cooking process adds a significant amount of fat. Braising meat for long periods in liquid fat like butter or oil can also increase the fat content.
Include Plenty of Omega-3s
While most foods on the carnivore diet are high in omega-6 fatty acids, getting adequate omega-3s may help balance this out and support heart health. Excellent options include:
- Fatty fish like salmon and sardines
- Grass-fed meat
- Pasture-raised eggs
- Small amounts of olive oil or avocado oil
Taking a high-quality fish oil supplement is another simple way to increase omega-3 intake. Aim for at least 500 milligrams of combined EPA and DHA per day.
Exercise Regularly
Exercise should be a part of any heart-healthy lifestyle, including carnivore. Aim for 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week. This could include brisk walking, jogging, swimming, strength training and more.
Exercise helps raise HDL (good) cholesterol while lowering LDL (bad) cholesterol for better heart disease protection. It also keeps weight under control, blood pressure down, and improves insulin sensitivity.
Manage Stress Levels
Chronic stress takes a toll on cardiovascular health in numerous ways, from raising blood pressure to promoting inflammation. Be sure to make stress management a priority through regular relaxation practices like meditation, yoga, deep breathing, or whatever helps you unwind.
Getting enough high-quality sleep is also key for keeping stress in check. Most adults need 7-9 hours per night. Establishing a consistent bedtime routine can help optimize your sleep.
Consider Targeted Supplements
Certain supplements may help support healthy cholesterol levels on a carnivore diet:
- Fish oil: As mentioned earlier, excellent for increasing anti-inflammatory omega-3 fats
- Garlic extract: Shown to lower LDL and triglycerides
- Psyllium husk: The soluble fiber can help lower LDL
- Plant sterols: Block the absorption of cholesterol
- Red yeast rice: Contains cholesterol-lowering compounds
Always consult your healthcare provider before starting any new supplement, especially if you are already taking cholesterol-lowering medication.
Monitor Your Cholesterol Levels
Get your cholesterol levels checked a few months after starting a carnivore diet, then yearly after that. This allows you to catch any unwanted changes before they progress too far.
A comprehensive lipid panel will give you numbers for total cholesterol, LDL, HDL, and triglycerides. Get this done so your doctor can assess your cardiac risk status and make medication or lifestyle recommendations if needed.
Consider Including Select Plant Foods
While a strict, zero-carb carnivore diet eliminates all plant foods, some followers choose to incorporate small amounts of fruits, vegetables, nuts, and seeds. This provides fiber, antioxidants, and phytonutrients that may support heart health.
Some options to consider adding in moderation: are avocado, berries, leafy greens, green tea, and walnuts. Monitor your symptoms and adjust as needed if you decide to incorporate plants.
The Takeaway
The carnivore diet does not have to spell disaster for your cholesterol and heart health. By paying attention to the type of meat you eat, how you cook it, exercising, managing stress, taking targeted supplements, and getting regular lab work, it is possible to keep cholesterol under control.
With mindful meal planning and a proactive approach, you can gain the many potential benefits of going carnivore without putting your ticker at risk. As with any major diet change, work with your doctor and get regular bloodwork to ensure it is the right approach for your unique health status and goals.