Could the oils you’re using in the kitchen be increasing your risk of chronic disease? This is a common question from listeners, particularly regarding whether polyunsaturated fats are inflammatory. Join me in Episode #326 for a focused deep dive as I unpack the essential facts about dietary fats and how they affect your health markers.
Learn which oils to eat and avoid, how to adjust your diet for optimal intake, and how fats can make the difference between health and chronic disease. We’ll explore the different types of dietary fats, the distinction between essential and non-essential fats, and how these fats impact key health markers like cholesterol and inflammation. Additionally, you’ll gain insights into the long-term effects of fat consumption on your body and receive practical advice for your daily food choices and supplementation.
Specifically, I cover:
- Introduction to Dietary Fats (00:00)
- Types of Fats Explained (02:27)
- Essential vs. Non-Essential Fats – What’s the Difference? (07:54)
- Fats and Cardiovascular Health – Unveiling the Connection (10:32)
- How Dietary Fats Influence Blood Pressure (17:47)
- The Fat-Inflammation Link (20:29)
- Exploring the Relationship Between Fats and Insulin Resistance (26:03)
- Long-Term Health Outcomes of Dietary Fat Consumption (29:51)
- Optimising Fat Intake: Practical Dietary Recommendations (36:22)
- Wrapping up and Final Thoughts (41:25)
Understanding how dietary fats affect your health is a game-changer, and I hope this episode helps you make better choices for your well-being. Your future self will thank you for your continued interest in health and longevity.
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Additional resources
- Danish Dietary Guidelines • The Proof
- Episode #266 with Professor Walter Willet • The Proof
- Episode #278 with Dr Philip Calder • The Proof
- Episode #287 with Dr Roy Taylor • The Proof
- Living Proof Challenge • The Proof
- Effects of saturated fatty acids on serum lipids and lipoproteins: a systematic review and regression analysis • WHO
- 2017 ACC/AHA/AAPA/ABC/ACPM/ AGS/APhA/ASH/ASPC/NMA/PCNA Guideline for the Prevention, Detection, Evaluation, and Management of High Blood Pressure in Adults • JACC Journals
- The effects of replacing ghee with rapeseed oil on liver steatosis and enzymes, lipid profile, insulin resistance and anthropometric measurements in patients with non-alcoholic fatty liver disease: a randomised controlled clinical trial • British Journal of Nutrition
Supporting studies
- Saturated Fats Compared With Unsaturated Fats and Sources of Carbohydrates in Relation to Risk of Coronary Heart Disease: A Prospective Cohort Study • PMID: 26429077
- Consumption of Dairy Foods and Cardiovascular Disease: A Systematic Review • PMID: 35215479
- Dairy fat and risk of cardiovascular disease in 3 cohorts of US adults1,2,3 • PMID: 27557656
- Low-density lipoproteins cause atherosclerotic cardiovascular disease. 1. Evidence from genetic, epidemiologic, and clinical studies. A consensus statement from the European Atherosclerosis Society Consensus Panel • PMID: 28444290
- Dietary fat quality, plasma atherogenic lipoproteins, and atherosclerotic cardiovascular disease: An overview of the rationale for dietary recommendations for fat intake • PMID: 38219649
- Saturated fat and CVD: importance of inter-individual variation in the response of serum low-density lipoprotein cholesterol • PMID: 38282001
- Saturated fats and cardiovascular health: Current evidence and controversies • PMID: 34649831
- Trans fatty acids and their effects on lipoproteins in humans • PMID: 8527230
- Impact of low-fat and full-fat dairy foods on fasting lipid profile and blood pressure: exploratory endpoints of a randomized controlled trial • PMID: 34258627
- Effect of cheese consumption on blood lipids: a systematic review and meta-analysis of randomized controlled trials • PMID: 26011901
- Dairy fat in cheese raises LDL cholesterol less than that in butter in mildly hypercholesterolaemic subjects • PMID: 16015270
- Effect of dietary linoleic acid on markers of inflammation in healthy persons: a systematic review of randomized controlled trials • PMID: 22889633
- Effects of n-6 PUFAs compared with SFAs on liver fat, lipoproteins, and inflammation in abdominal obesity: a randomized controlled trial • PMID: 22492369
- Effects of dietary fat quality on metabolic endotoxaemia: a systematic review • PMID: 32381135
- Consumption of Olive Oil and Risk of Total and Cause-specific Mortality Among U.S. Adults • PMID: 35027106
- The effects of canola and olive oils on insulin resistance, inflammation and oxidative stress in women with type 2 diabetes: a randomized and controlled trial • PMID: 30918840
- Effects of Saturated Fat, Polyunsaturated Fat, Monounsaturated Fat, and Carbohydrate on Glucose-Insulin Homeostasis: A Systematic Review and Meta-analysis of Randomised Controlled Feeding Trials • PMID: 27434027
- Quantitative effects on cardiovascular risk factors and coronary heart disease risk of replacing partially hydrogenated vegetable oils with other fats and oils • PMID: 19424216
- Reduction in saturated fat intake for cardiovascular disease • PMID: 32428300
- Association of Specific Dietary Fats With Total and Cause-Specific Mortality • PMID: 27379574
- Dietary fat quality, plasma atherogenic lipoproteins, and atherosclerotic cardiovascular disease: An overview of the rationale for dietary recommendations for fat intake • PMID: 38219649
