Consuming animal products and avoiding plants on a Carnivore Diet can raise concerns in some people about fat buildup and heart problems. But does eating meat and fat equal heart problems? Let’s see what science says and learn how to lower cholesterol on Carnivore Diet with 10 approved methods.
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.
However, before jumping to conclusions and learning how to lower cholesterol on Carnivore Diet, we first need to understand how animal-based foods affect cholesterol, and how cholesterol affects our health, especially heart health.
Learn More: Carnivore Diet Before and After Results + Photos
Various studies show that saturated fats are not the only factor affecting cholesterol levels, and consuming saturated fats does not directly cause heart disease [1] [2].
Saturated fats can even be part of a healthy lifestyle if we focus on a high-quality diet and elimination of processed foods, especially simple carbohydrates [3].
Studies also show that consuming lower saturated fatty acids and replacing them with carbohydrates can negatively impact blood lipids [4].
Also, research shows that consuming unsaturated fatty acids instead of saturated fats can improve some risk markers, but worsen others.
So, we cannot rely on a single marker, such as LDL cholesterol, and reach conclusions about the clinical effects of nutrients on cardiovascular risk [5].
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 [6].
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 [7] [8].
So, an increase in LDL can be an adaptive response, not harmful.
Learn More: Carnivore Diet and Cholesterol: Everything You Should Know
What matters more than the amount of LDL is:
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 [9] [10].
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 [11].
A low triglyceride-to-HDL ratio, which is often seen in Carnivore dieters, means better metabolism and cardiovascular health.
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) [12].
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.
So:
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.
Learn More: Carnivore Electrolytes: Why They Matter & How to Source Them
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:
Your doctor can consider:
In addition to these, you should learn how to lower cholesterol on Carnivore Diet. Here are the 10 approved ways!
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.
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) [13].
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 [14].
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.
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 [15].
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 [16].
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.
Learn More: 7 Carnivore Diet Supplements for Filling Nutritional Gaps
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.
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.
Learn More: Not Losing Weight on Carnivore Diet: 30 Reasons & Solutions
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.
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.
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.
Learn More: Carnivore Diet Side Effects and How to Avoid Them
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.
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.
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.
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.
It’s no secret that to check your cholesterol and other health markers, you should visit a doctor and ask for the following tests.
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.
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:
Lunch:
Dinner:
Snack:
You can also use this 30-Day Carnivore Diet Meal Plan PDF (Downloadable File) to get a complete meal plan for the whole month.
Not necessarily. Rising cholesterol doesn’t always mean danger, especially if HDL is high, triglycerides are low, and there is no inflammation. The key is to monitor with advanced testing and adjust your Carnivore approach rather than leave it.
You can also use this free Carnivore Diet Macro Calculator to learn the right ratio of macronutrients based on your gender, height, weight, and activity level.
A rise in cholesterol on the Carnivore Diet doesn’t always mean you’re at risk. Also, learning how to lower cholesterol on Carnivore Diet is easy.
The best approach is to see the big picture and consider inflammation, insulin, lifestyle, and genetics. With smart adjustments and regular testing, you can support heart health without quitting meat and your low-carb diet.
Here are the answers to the most frequently asked questions about how to lower cholesterol on Carnivore Diet.
No. Context and particle size matter. High LDL with low inflammation and good HDL is less concerning.
Some do, but it depends on your risk profile. Discuss with a doctor who knows low-carb diets.
Yes. Women may have stronger hormonal responses, especially pre-menopause.
In many cases, yes. The Carnivore Diet can improve triglycerides, insulin, and waist circumference.
