¿Es saludable la dieta carnívora? La opinión de un cardiólogo

The carnivore diet has become increasingly popular in recent years. From claims about rapid weight loss to improved mental clarity, advocates of the diet argue that it has unlocked their body’s full potential. But is the carnivore diet good for you, especially when it comes to heart health?

We all know food plays a significant role in supporting our heart health. Heart-healthy diets, like the Mediterranean or DASH diet, focus on balance, variety and plant-based nutrients. So, how does an all-meat diet compare when it comes to keeping your heart healthy?

Let’s take a closer look at the risks and realities of this popular diet.

What is the carnivore diet?

The carnivore diet, also known as the “zero-carb” diet, is a restrictive eating plan that focuses on consuming only animal-based foods. This includes meat, eggs, fish and limited dairy products, such as butter.

The idea is that by eliminating all plant-based foods, including fruits, vegetables, grains, seeds and legumes, you’re left with a “zero-carb” diet, which forces your body to burn fat for fuel. This weight loss method is also commonly referred to as a ketogenic or “keto” diet.

Supporters of the carnivore diet often point to ancestral eating habits, claiming this way of eating aligns with how early humans ate. And while short-term weight loss may occur, the long-term health implications are still unclear, especially when it comes to cardiovascular health.

What can you eat on the carnivore diet?

The carnivore diet is highly restrictive and leans heavily on foods high in saturated fat and cholesterol—two components known to raise low-density lipoprotein (LDL) or "bad" cholesterol and increase the risk of developing heart disease.

The carnivore diet focuses almost entirely on:

• Animal fats, such as butter or lard
• Huevos
• Pescado
• Limited dairy products, often high-fat and low-lactose
• Aves de corral
• Red meats

Because this diet eliminates all fiber, antioxidants and plant-based nutrients, it lacks the protective elements known to reduce your risk of heart disease. These include:

• Antioxidants, such as vitamins C and E, which help reduce oxidative stress and inflammation, two key contributors to the development of heart conditions.
• Dietary fiber, which helps lower cholesterol levels, regulates blood sugar and promotes a healthy gut—all of which contribute to reducing your risk of heart disease.
• Plant-based proteins, when used to replace red or processed meats, have been shown to lower the risk of heart disease and stroke.
• Phytochemicals, which are plant foods such as legumes, nuts, seed and whole grains, help your blood vessels work better and lower blood pressure.

Eliminating these means missing out on key nutrients that support heart health, which may increase your risk for heart disease in the long run.

The link between saturated fats, cholesterol and heart health

Many of the foods promoted on the carnivore diet—especially red and processed meats—are high in saturated fat and dietary cholesterol. Over time, eating a diet high in saturated fat can raise LDL cholesterol levels in your blood, which is one of the leading contributors to plaque buildup in your arteries.

When LDL cholesterol levels increase, so does the potential to develop atherosclerosis, which can increase your risk of heart disease, heart attacks and even stroke.

On the other hand, fiber-rich diets, like the Mediterranean or DASH diets, can help lower LDL cholesterol levels, reduce inflammation and support healthy blood pressure.

When you choose foods that positively impact your heart health, you can significantly lower your risk of developing future heart conditions by fueling your body with what it needs to stay well.

How the carnivore diet affects your heart

While everyone responds differently to dietary changes, the carnivore diet raises several concerns from a cardiology perspective:

• It can lead to elevated LDL or “bad” cholesterol levels, a known risk factor for heart disease and stroke.
• The lack of fiber in the diet makes it harder for your body to regulate cholesterol and blood pressure.
• Essential heart-healthy nutrients like vitamins, potassium, magnesium and antioxidants are missing from your diet.
• Removing plant-based foods means missing out on anti-inflammatory and gut-supportive nutrients that may protect against long-term chronic disease, including cardiovascular conditions.

If your goal is to support a healthy heart, diets that prioritize a variety of heart-healthy foods are a safer and more evidence-based choice.

The bottom line: Is the carnivore diet healthy?

So, is the carnivore diet healthy? When it comes to your heart, the risks outweigh the rewards. While it may offer short-term benefits for some looking to lose weight, its long-term effects, especially on cholesterol levels and your heart, may not be worth it.

Rather than adopting highly restrictive diets, consider a more balanced and sustainable approach. Diets like the Mediterranean or DASH are good examples that allow a variety of nutritious foods to choose from. By focusing on a well-balanced diet with foods from a variety of sources, you can build a plate that supports your long-term health and still fits your lifestyle.

If you’re considering a major diet change, especially one as extreme as the carnivore diet, talk with your primary care doctor or a registered dietitian. They can help you find a plan that aligns with your health goals—without putting your heart at risk.

Want to understand more about your heart health? Take our heart health quiz.