The 5 best food swaps to lower cholesterol, protect your heart and to live longer | Dr. Alice Lichtenstein

Description

Is fat good or bad for your heart? For decades, we blamed fat and cholesterol for clogged arteries and heart attacks. Now you choose low-fat yogurt to protect your heart, while others cook with beef tallow. In this episode, Dr. Alice Lichtenstein, a world-leading expert on dietary fat and heart health, helps settle the debate. Dr. Lichtenstein explains which fats protect your heart and which to cut back on, you'll learn what raises your cholesterol, and why the type of fat you eat matters more than how much of it you eat. You’ll leave the episode with some practical food swaps to protect your heart and live longer. Have you swapped butter for "low-fat" alternatives loaded with sugar? Could that choice be working against your heart? 🌱 Try our science-backed and tasty wholefood supplement Daily30 🌿Let your gut microbes snack on the ZOE Gut Health Bar Build healthy habits. Download the ZOE app today and start your trial for just £2.30 for your first week. 👉 Join ZOE Follow ZOE on Instagram. Timecodes 00:00 Intro 01:33 The most common myth about fat, busted in one word 03:20 What fat actually is, and why your body needs it to survive 11:29 Why butter and beef tallow turn solid at room temperature 13:12 How saturated fat raises your risk of heart disease 15:36 Heart attack or stroke: which one saturated fat actually raises 17:12 Are all saturated fats equally bad for you? 20:07 The flawed rabbit study that shaped decades of egg advice 21:41 What actually makes your cholesterol go up 24:04 How high cholesterol quietly clogs your arteries 27:04 The 1960s study that proved swapping fat saves lives 30:32 How your liver secretly turns sugar into fat 32:37 The verdict on beef tallow and butter 36:32 Simple food swaps for a heart-healthy diet 38:10 Does eating more fat make you gain weight? 40:35 The truth about grass-fed beef and omega-3 42:53 Is beef tallow really a healthy fat? 44:40 Is fermented dairy actually healthy? 45:19 The checklist to delay premature aging 47:52 The pantry check that could improve your heart healt