Manage High Triglycerides on the Carnivore Diet: 9 Helpful Tips

Understanding and Managing High Triglycerides on a Carnivore Diet

The carnivore diet, which involves eating only animal foods like meat, fish, eggs, and dairy, has been growing in popularity over the last few years. However, some people find that this diet causes an increase in blood triglyceride levels.

Triglycerides are a type of fat found in the blood. Having moderately elevated triglycerides is quite common, especially in people following diets that are very low in carbs. However, extremely high levels may increase disease risk.

While nutritional ketosis from low-carb diets is safe for most people, those with already high triglycerides need to take extra precautions. Fortunately, there are steps you can take to manage high triglycerides while following a carnivore way of eating.

Why Triglycerides Get High on a Carnivore Diet

On a standard Western diet full of processed carbs and sugars, high triglycerides are often caused by insulin resistance and excess carb intake. However, on a very low carb carnivore diet, they may be elevated for other reasons:

• Loss of triglyceride clearance pathways when carbs are restricted
• Low fiber intake failing to lower triglyceride absorption
• High intake of saturated fat
• Weight loss releasing triglycerides from fat cells
• Underlying conditions like genetics, hypothyroidism, or fatty liver

Ideal Triglyceride Levels

A triglyceride level below 150 mg/dL is considered ideal. Levels between 150-199 mg/dL are borderline high. Having levels between 200-499 mg/dL is considered elevated and higher than 500 mg/dL is very concerning.

Health Risks of Very High Triglycerides

While moderately elevated triglycerides likely pose little health risk, very high levels may increase the chance of:

• Pancreatitis
• Fatty liver disease
• Insulin resistance
• Heart disease

That’s why it’s recommended to take steps to lower excessively high triglycerides.

9 Tips to Lower Triglycerides on a Carnivore Diet

Here are some tips to help manage high triglyceride levels while following a carnivore diet:

1. Increase Omega-3 Intake

Eating more high omega-3 foods like fatty fish, fish roe, oysters, and beef liver can help combat high triglycerides. Omega-3 fats help improve triglyceride clearance.

2. Reduce Saturated Fat

Limiting intake of high saturated fat animal foods like pork, lamb, beef ribeye, cheese, and butter may help lower triglyceride levels.

3. Eat More Monounsaturated Fat

Focusing on fattier cuts of meat that are high in monounsaturated fat like beef tenderloin, chicken thighs, and salmon can help improve triglycerides.

4. Increase Fiber Intake

Although fiber is limited on carnivore, options like chia seeds and avocado can help bind to triglycerides and reduce their absorption.

5. Exercise Regularly

Engaging in aerobic exercise and strength training most days of the week can help lower triglyceride levels over time.

6. Lose Weight If Overweight

Excess weight is tied to high triglycerides. Losing weight through the carnivore diet can lower triglyceride levels.

7. Manage Underlying Conditions

Getting conditions like hypothyroidism, diabetes, and fatty liver under control can all help lower excessive triglycerides.

8. Lower Protein Intake

Overeating protein can raise triglycerides in some people. Try reducing protein portions if levels remain very elevated.

9. Consider Supplements

Supplements like fish oil, berberine, curcumin, and vitamin E may help support healthy triglyceride levels.

Should You Add Carbs Back In?

In some cases, adding a small amount of low glycemic carbs back into the diet can improve triglyceride clearance. Options like non-starchy veggies, berries, avocado, nuts, and seeds may be beneficial.

However, this approach doesn’t work for everyone. Some people see their triglycerides spike higher with extra carbs. Testing your response by adding carbs back incrementally can help you find the optimal approach.

Partner with Your Doctor

If the dietary and lifestyle changes above don’t lower your triglycerides, consult with your healthcare practitioner. They may recommend medication as needed to help manage stubbornly high levels.

Getting your triglycerides checked regularly and working together with your doctor allows you to follow a carnivore diet in the safest way possible despite lipid abnormalities.

The Bottom Line

A carnivore diet may lead to an elevation in triglyceride levels for some people. Moderately high levels are usually not a major concern. However, extremely high triglycerides over 500 mg/dL can increase health risks.

Thankfully, steps like increasing omega-3 intake, reducing saturated fat, adding fiber, exercising, managing underlying conditions, and taking supplements can often help lower excessive triglycerides.

Working together with your healthcare provider allows you to follow a carnivore diet safely and sustainably over the long term.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.