Cholesterol on Keto & Carnivore: What You Really Need to Know
As a cognitive health coach who's cycled through both keto and carnivore multiple times over the years, I’ve had a front-row seat to what these diets can do—not just to energy and brain function, but to cholesterol levels too.
And I get it. You start eating cleaner, ditching the sugar and processed carbs, and suddenly your cholesterol panel lights up. Total cholesterol is up. LDL creeps higher. Maybe your doctor raises an eyebrow. Sound familiar?
But here’s what most traditional providers miss: context matters. Especially when it comes to low-carb science and cholesterol.
Why We Need Cholesterol (Yes, Need It)
Cholesterol isn’t the enemy. It’s essential. Every single cell in your body needs cholesterol to build healthy membranes. It’s the raw material for sex hormones like estrogen, testosterone, and cortisol. It also supports bile production for fat digestion and plays a vital role in brain health and nerve signaling.
Your brain is about 60% fat—and a significant portion of that is cholesterol-based. In fact, nearly 25% of your body’s total cholesterol is found in the brain. Low cholesterol has even been linked to mood disorders and cognitive decline (Mann, 2017).
Cholesterol Changes on Keto & Carnivore: What’s Actually Happening
When you cut carbs and increase your fat intake, your body becomes more reliant on fat for fuel. That means more transport of fats and cholesterol via lipoproteins like LDL and HDL.
So yes—LDL cholesterol might go up. But that’s not the full story.
In low-carb individuals, we often see:
- HDL (good cholesterol) going up—which is protective
- Triglycerides going down—also a good sign
- LDL particle size shifting toward larger, less dangerous particles
- Improved insulin sensitivity and lower inflammation
Many low-carb experts now recommend looking at markers like the triglyceride-to-HDL ratio, LDL particle size, and inflammatory markers like hs-CRP—not just total or LDL cholesterol alone (Volek & Phinney, 2009).
It’s Not Just About the Numbers—It’s About the Function
Rather than panic over a bump in cholesterol, ask: how’s your energy? Focus? Blood sugar stability? Inflammation? Are your triglycerides down and HDL up?
These answers are often a better indicator of what’s really going on inside the body—especially when you’re eating in a way that supports metabolic health, cognitive function, and long-term resilience.
Bottom line? Cholesterol isn’t good or bad—it’s essential. What matters most is how it’s functioning in your unique system.
My Take as a Coach
I’m not here to give medical advice. But I am here to encourage you to ask better questions. If your cholesterol rises on keto or carnivore, don’t just jump to medication or fear. Look deeper. Talk to a functional provider. Assess your inflammation, insulin resistance, and full metabolic panel.
And if your mental clarity, energy, and focus are the best they’ve ever been? That’s information too.
Written by Wendy Francis, Board-Certified Cognitive Health Coach and Functional Nutrition Specialist