Imagine biting into a juicy steak, savoring the rich flavor of bacon, or indulging in a cheese board for every meal. The carnivore diet has gained attention and popularity in recent years. But if you’re living with heart disease, you might wonder: Is a meat-based diet good for you, or could it hurt your heart?

Understanding what the carnivore diet includes and what the most recent research says can help you work with your healthcare team to determine whether it’s safe for you.

Potential Benefits of the Carnivore Diet

The research specifically focused on the carnivore diet is very limited. However, fans of the carnivore diet believe it may offer some of the following benefits.

• Weight loss — Some people report losing weight on the carnivore diet. One reason may its high protein intake, which may increase fullness and make it easier to reduce overall total calorie intake.
• Blood sugar control — The carnivore diet may have similar effects as other low-carb diets that help stabilize blood sugar levels by eliminating carbohydrates.
• Reduced inflammation — Some people who follow the carnivore diet report improvements with inflammation and autoimmune conditions, saying they have less swelling. However, research shows that high amounts of animal protein and fat may actually increase inflammatory markers.

One MyHeartDiseaseTeam member said, “I’m eating a very low-carb diet. I was on the keto diet for two years, which alleviated my diabetes, need for insulin, and stage 3 chronic kidney disease (CKD). I’ve maintained stable blood sugars ever since. Now I’ve been eating 99 percent carnivore for the past 17 months. I’ve lost about 180 pounds from my all-time high of 518 pounds, and I found that my angina has reduced tremendously over the last month.”

It’s important to note that the carnivore diet has not undergone much rigorous scientific testing, and there simply isn’t reliable evidence for many of these claims.

Potential Risks of the Carnivore Diet

Even though some people believe that the carnivore diet offers benefits, it also poses several concerns, especially because it’s heavy on several of the foods you should avoid if you have heart disease.

High Saturated Fat Intake

The carnivore diet includes fatty cuts of meat, butter, cheese, and other animal fats that are high in saturated fat. Saturated fat has been associated with an increase in low-density lipoprotein (also known as LDL or “bad” cholesterol) levels. For some people, this may contribute to heart disease.

Low Fiber Intake

The carnivore diet contains little to no fiber due to the focus on animal foods and exclusion of fruits, vegetables, whole grains, legumes, nuts, and seeds. Fiber is very important for heart health because it can help prevent heart disease.

Potentially High Sodium Intake

Many processed meats, like jerky, deli meat, or meats used in fast food, contain high amounts of sodium. Sodium can cause high blood pressure and lead to heart disease in some people. However, some people following the carnivore diet stick to fresh, unprocessed meats like steak, chicken, and fish.

What Does the Research Say?

Again, there’s not much research on the carnivore diet. But a 2020 study on high-animal protein diets found that eating a lot of processed meat and even unprocessed red meat is linked to a slightly higher risk of heart disease, along with higher mortality (death) rates, including death from heart disease.

Of course, this study did not look at the carnivore diet in particular. Most of what we know comes from studies on people who ate a lot of meat and also ate other foods. More research is needed to fully understand the long-term effects of a strict carnivore diet on heart health.

The Importance of a Balanced Diet for Heart Health

For people living with heart disease, many healthcare providers suggest eating a balanced diet with a variety of foods like:

• Fruits and vegetables — These foods are rich in antioxidants, vitamins, and minerals. Strong scientific evidence shows that they can help protect against heart disease.
• Whole grains — Whole grains provide fiber and other nutrients, which can help lower cholesterol and reduce the risk of heart disease.
• Lean proteins — Fish, lean cuts of chicken, and plant-based proteins like tofu and beans give you nutrients without excess saturated fat.
• Healthy fats — Foods like olive oil, avocados, and nuts contain heart-healthy unsaturated fats.

Potential Effects of the Carnivore Diet

If you’re thinking about trying the carnivore diet despite having heart disease, you need to be aware of potential short-term and long-term effects:

• Constipation and other gut issues — Because you don’t eat fiber on this diet, you could have digestive issues. Eliminating fiber can also sometimes reduce the diversity of good bacteria in your gut.
• Vitamin and mineral deficiencies — You may not get enough nutrients, such as vitamin C.
• Keto flu — Some people feel like they have the flu when first starting a very low-carb diet. They might get headaches, feel tired, and become grumpy.
• Changes in cholesterol — Some people see an increase in LDL cholesterol, while others may see improvements in their lipid profile (labs for cholesterol). It’s important to get your LDL levels checked regularly.
• Heart problems — A diet high in saturated fat and low in fiber and plant-based nutrients may increase the risk of heart attacks and strokes over time.

🗳️ Despite the risks, would you try the carnivore diet?

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Other Dietary Options

If you want to try the carnivore diet but worry about your heart health, consider these other options:

• Mediterranean diet — This diet has a lot of fruits, vegetables, whole grains, and good fats. It can lower your risk of heart disease.
• The Dietary Approaches to Stop Hypertension (DASH) diet — The DASH diet is designed to help lower blood pressure. It includes fruits, vegetables, whole grains, and lean proteins.
• Flexitarian diet — This diet, based largely on plant-based foods, offers a balanced approach to heart health.