Imagine biting into a juicy steak, savoring the rich flavor of bacon, or indulging in a cream cheese dip for every meal. The carnivore diet is all about eating only animal products. This dietary approach has gained attention for its supposed health benefits and weight loss potential. But if you’re living with heart disease, you might wonder: Is a diet of meat good for you, or could it hurt your heart?

What Is the Carnivore Diet?

The carnivore diet is a very strict way of eating where you only eat animal products. There are several variations of the carnivore diet, but in general, people on a carnivore diet eat mostly:

• Meat (beef, pork, lamb, poultry)
• Fish and seafood
• Eggs
• Some dairy products (mainly those low in lactose, the natural sugar found in dairy products)

What’s missing from this diet are fruits, vegetables, grains, legumes, nuts, and seeds. Basically, any plant-based foods are off the menu.

The Potential Benefits of the Carnivore Diet

Fans of the carnivore diet believe it makes them healthier in a few ways:

• Weight loss — Some people report significant weight loss on the carnivore diet. This might be because it’s high in protein. Protein can make you feel full and boost your metabolism (how your body uses energy).
• Blood sugar control — The carnivore diet may help stabilize blood sugar levels by eliminating carbohydrates. This could be particularly beneficial for people with type 2 diabetes or insulin resistance.
• Reduced Inflammation — Some people with autoimmune conditions (immune system problems) say they have less swelling and feel better.

One MyHeartDiseaseTeam member said, “I’m eating a very low-carb diet. I was on the keto diet for 2 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.”

However, it’s important to note that many of these claims are self-reported. That means that the carnivore diet has not undergone much rigorous scientific testing, and there simply isn’t reliable evidence for many of these claims.

The Carnivore Diet and Heart Disease — Potential Risks

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

• High saturated fat intake — The carnivore diet is usually high in saturated fat. Saturated fat has been associated with an increase in low-density lipoprotein (also known as LDL or “bad”) cholesterol levels, which can cause heart disease.
• Low fiber — The carnivore diet excludes dietary fiber. Fiber is very important for heart health because it can help lower cholesterol levels and prevent heart disease.
• Increased sodium intake — Many processed meats contain a lot of sodium. Sodium can cause high blood pressure and lead to heart disease.
• Lack of other nutrients — The carnivore diet doesn’t have many essential nutrients from plant-based foods. These include antioxidants, vitamins, and minerals that keep your heart healthy.

It’s important to understand that not everyone on the carnivore diet eats a lot of processed meats. Some people stick to fresh, unprocessed meats like steak, chicken, and fish, which may be healthier.

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 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, 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 Short-Term 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 effects:

• Constipation — Because you don’t eat fiber on this diet, you could have digestive issues.
• 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 — Your cholesterol levels may change quickly on this diet. Some people see an increase in LDL cholesterol, while others may see improvements in their lipid profile (labs for cholesterol).

Long-Term Considerations for Heart Health

The long-term impact of the carnivore diet on heart health is a much bigger worry than the short-term ones:

• More 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.
• Not enough vitamins — If you’re on the carnivore diet for a long time, you may not get enough vitamins and minerals important for heart health, like potassium, magnesium, and vitamin C.
• Gut health — Not eating enough fiber can sometimes hurt the good bacteria in your gut that keep your heart healthy. However, research shows this is not always the case.

Other Dietary Options

If you want to try the carnivore diet but worry about your heart health, think about 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 focuses on plant-based foods while allowing for occasional meat consumption. It offers a balanced approach to heart health.

Talk to Others Who Understand

MyHeartDiseaseTeam is the social network for people with heart disease and their loved ones. On MyHeartDiseaseTeam, more than 62,000 members come together to ask questions, give advice, and share their stories with others who understand life with heart disease.

Have you tried the carnivore diet? How did it work for you? Share your experience in the comments below, start a conversation by posting on your Activities page, or connect with like-minded members in Groups.