So, you’ve heard about the carnivore diet, and now you’re curious about giving it a try. But there’s one thing holding you back. The thought of high cholesterol levels from such high levels of animal fats.
When considering this high-protein, low-carbohydrate diet, it's only natural to keep your cholesterol levels in mind. But this is all because of a common misconception that high dietary fat is bad for the health of your heart.
Today, we'll go over the basics of carnivore diet cholesterol. We’ll explore how cholesterol actually works and then see how the latest research links it to the carnivore diet.
Understanding LDL & HDL Cholesterol
Before we get to the ‘meat’ of this conversation, let's cover the fundamentals. When beginning to get a grasp of cholesterol, the distinction between LDL (low-density lipoprotein) and HDL (high-density lipoprotein) cholesterol is important.
WHat is LDL Cholesterol?
LDL cholesterol is often referred to as "bad" cholesterol. It travels out from the liver to any cells in the body that need it. There's a tonne of associative and correlative data to show that elevated levels can contribute to the buildup of plaque in the arteries, increasing the risk of cardiovascular disease.
However, it's essential to consider the nuances beyond its categorization as "bad" cholesterol. High LDL levels have been linked to an increased risk of cardiovascular disease. But it's crucial to understand that not all LDL cholesterol is inherently harmful.
Research suggests that there are two kinds of LDL cholesterol particles. There are small, dense LDL particles that pose a greater risk of contributing to plaque buildup in the arteries. Then there are larger, more buoyant LDL particles that easily float through the bloodstream.
The composition of LDL particles, rather than simply their quantity, may be a more accurate indicator of cardiovascular risk. Therefore, focusing solely on total LDL cholesterol levels may oversimplify the complex interplay between diet, cholesterol metabolism, and heart health.
The carnivore diet is characterized by high consumption of animal products rich in saturated fats. Some individuals may experience an increase in total LDL cholesterol while attempting this diet. However, it's essential to assess the quality of LDL particles and their potential impact on heart health.
What is HDL Cholesterol?
HDL cholesterol, often heralded as "good" cholesterol, plays a crucial role in cardiovascular health. It absorbs excess cholesterol from the bloodstream and transports it to the liver for excretion. This reduces the risk of plaque formation in the arteries and lowers the risk of heart disease.
On the carnivore diet, there is evidence to suggest that some individuals may experience an increase in HDL cholesterol levels. The rise in this kind of cholesterol could potentially confer protective benefits against cardiovascular disease, counteracting any adverse effects associated with elevated LDL cholesterol.
HDL particles exhibit diverse functions, including antioxidant and anti-inflammatory properties. All of these contribute to their atheroprotective effects. These are the effects that protect against those fatty deposits on your artery wall.
Where do the Cholesterol Guidelines Come from?
Ancel Keys, a prominent figure in nutrition science, introduced the Diet Heart Hypothesis in the mid-20th century, suggesting a link between dietary fat intake and heart disease. However, subsequent research has challenged this hypothesis, revealing flaws in Keys' methodology and highlighting the role of other factors, particularly sugar and seed oils, in cardiovascular health.
Keys' Seven Countries Study, often cited as evidence supporting the hypothesis, has been criticized for selectively including data that fit his narrative while ignoring contradictory findings from other countries. Moreover, modern research has failed to consistently replicate his results, casting doubt on the validity of his conclusions.
In recent years, a growing body of evidence has shifted focus away from saturated fat as the primary driver of heart disease, instead pointing to the detrimental effects of excessive sugar consumption and the consumption of highly processed seed oils high in omega-6 fatty acids.
The Link Between The Carnivore Diet And Cholesterol
The carnivore diet, much like keto, focuses on animal-based foods while limiting, or outright excluding, plant-based foods. It has sparked significant interest in recent years, particularly regarding its effects on cholesterol levels.
One of the primary concerns surrounding the carnivore diet is its high intake of saturated fat, which can affect the level of cholesterol in one’s blood. This is commonly associated with adverse effects on cholesterol profiles and cardiovascular health.
Animal-based foods, such as meat, poultry, and dairy products, are rich sources of saturated fats and cholesterol. Consumption of these foods on the carnivore diet may lead to an increase in LDL cholesterol levels in some individuals.
Saturated fats, in particular, have been linked to elevated LDL cholesterol levels. This has unfortunately prompted concerns about the potential risks of following a diet high in animal products.
The Bigger Picture Of Carnivore Diet Cholesterol
However, it's essential to consider the broader context when evaluating the impact of the carnivore diet on cholesterol levels. The carnivore diet advocates for the elimination of processed foods, refined carbohydrates, and sugars.
All of these are known contributors to elevated cholesterol levels and cardiovascular disease risk. The carnivore diet removes these foods from the diet. This is why some people experience improvements in cholesterol profiles and overall heart health.
Moreover, research suggests that the relationship between dietary cholesterol and blood cholesterol levels is complex and varies among individuals. Some people may experience a rise in cholesterol levels when consuming food high in protein while others may not exhibit significant changes.
It is difficult to predict how genetic factors, metabolic differences, and overall dietary patterns will determine individual responses to dietary cholesterol.
The carnivore diet's high intake of saturated fat may raise concerns about blood cholesterol levels. But its exclusion of processed foods and focus on whole, nutrient-dense animal-based foods offers potential health benefits.
Nevertheless, if you are considering the carnivore diet, you should monitor your cholesterol levels. It is important to consult with healthcare professionals regularly to ensure optimal heart health.
Key Takeaways
The carnivore diet has sparked interest for its potential effects on total cholesterol. While some people may experience initial increases in LDL cholesterol levels, others may see improvements in HDL cholesterol levels. They also note an improvement in overall heart health.
It's important to note that the carnivore diet's impact on cholesterol levels varies among individuals. Moreover, this diet may offer numerous benefits such as weight loss and improvements in physical and mental health.
If you’re worried about your cholesterol, get your levels checked before embarking on your journey into the carnivore diet. This way, you can accurately monitor how this all-meat diet affects your body initially and as you settle into it.
