12 Eggs Daily Won’t Harm Your Heart. Heart Surgeon Explains Why Cholesterol Isn’t the Problem (Insulin Resistance Is)

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

When asked whether eating 12 eggs daily with butter and ground beef would harm the heart, Dr. Ovadia answered with confidence.

There is no reason that that is going to harm your heart and that can be a great overall health strategy.

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

When asked whether eating 12 eggs daily with butter and ground beef would harm the heart, Dr. Ovadia answered with confidence.

There is no reason that that is going to harm your heart and that can be a great overall health strategy.

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

Can You Eat 12 Eggs a Day?

When asked whether eating 12 eggs daily with butter and ground beef would harm the heart, Dr. Ovadia answered with confidence.

There is no reason that that is going to harm your heart and that can be a great overall health strategy.

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

Can You Eat 12 Eggs a Day?

When asked whether eating 12 eggs daily with butter and ground beef would harm the heart, Dr. Ovadia answered with confidence.

There is no reason that that is going to harm your heart and that can be a great overall health strategy.

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

Red meat consumption is similarly complex. Processed red meat has consistently been linked to increased cardiovascular risk, while unprocessed red meat shows weaker or inconsistent associations. Stating that “the more saturated fat you have, the lower your risk” is not supported by the preponderance of evidence.

Can You Eat 12 Eggs a Day?

When asked whether eating 12 eggs daily with butter and ground beef would harm the heart, Dr. Ovadia answered with confidence.

There is no reason that that is going to harm your heart and that can be a great overall health strategy.

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

Red meat consumption is similarly complex. Processed red meat has consistently been linked to increased cardiovascular risk, while unprocessed red meat shows weaker or inconsistent associations. Stating that “the more saturated fat you have, the lower your risk” is not supported by the preponderance of evidence.

Can You Eat 12 Eggs a Day?

When asked whether eating 12 eggs daily with butter and ground beef would harm the heart, Dr. Ovadia answered with confidence.

There is no reason that that is going to harm your heart and that can be a great overall health strategy.

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

That said, more recent research has introduced nuance. Some studies, including a 2010 meta-analysis in the American Journal of Clinical Nutrition, found no significant association between saturated fat intake and heart disease risk when looking at observational data alone. The context matters—what replaces saturated fat in the diet, overall dietary patterns, and metabolic health all play roles.

Red meat consumption is similarly complex. Processed red meat has consistently been linked to increased cardiovascular risk, while unprocessed red meat shows weaker or inconsistent associations. Stating that “the more saturated fat you have, the lower your risk” is not supported by the preponderance of evidence.

Can You Eat 12 Eggs a Day?

When asked whether eating 12 eggs daily with butter and ground beef would harm the heart, Dr. Ovadia answered with confidence.

There is no reason that that is going to harm your heart and that can be a great overall health strategy.

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

That said, more recent research has introduced nuance. Some studies, including a 2010 meta-analysis in the American Journal of Clinical Nutrition, found no significant association between saturated fat intake and heart disease risk when looking at observational data alone. The context matters—what replaces saturated fat in the diet, overall dietary patterns, and metabolic health all play roles.

Red meat consumption is similarly complex. Processed red meat has consistently been linked to increased cardiovascular risk, while unprocessed red meat shows weaker or inconsistent associations. Stating that “the more saturated fat you have, the lower your risk” is not supported by the preponderance of evidence.

Can You Eat 12 Eggs a Day?

When asked whether eating 12 eggs daily with butter and ground beef would harm the heart, Dr. Ovadia answered with confidence.

There is no reason that that is going to harm your heart and that can be a great overall health strategy.

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

This claim overstates the evidence. The relationship between saturated fat and heart disease has been extensively studied, and the consensus remains cautious. A 2020 review by the American Heart Association reaffirmed that replacing saturated fat with polyunsaturated fat reduces cardiovascular events.

That said, more recent research has introduced nuance. Some studies, including a 2010 meta-analysis in the American Journal of Clinical Nutrition, found no significant association between saturated fat intake and heart disease risk when looking at observational data alone. The context matters—what replaces saturated fat in the diet, overall dietary patterns, and metabolic health all play roles.

Red meat consumption is similarly complex. Processed red meat has consistently been linked to increased cardiovascular risk, while unprocessed red meat shows weaker or inconsistent associations. Stating that “the more saturated fat you have, the lower your risk” is not supported by the preponderance of evidence.

Can You Eat 12 Eggs a Day?

When asked whether eating 12 eggs daily with butter and ground beef would harm the heart, Dr. Ovadia answered with confidence.

There is no reason that that is going to harm your heart and that can be a great overall health strategy.

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

This claim overstates the evidence. The relationship between saturated fat and heart disease has been extensively studied, and the consensus remains cautious. A 2020 review by the American Heart Association reaffirmed that replacing saturated fat with polyunsaturated fat reduces cardiovascular events.

That said, more recent research has introduced nuance. Some studies, including a 2010 meta-analysis in the American Journal of Clinical Nutrition, found no significant association between saturated fat intake and heart disease risk when looking at observational data alone. The context matters—what replaces saturated fat in the diet, overall dietary patterns, and metabolic health all play roles.

Red meat consumption is similarly complex. Processed red meat has consistently been linked to increased cardiovascular risk, while unprocessed red meat shows weaker or inconsistent associations. Stating that “the more saturated fat you have, the lower your risk” is not supported by the preponderance of evidence.

Can You Eat 12 Eggs a Day?

When asked whether eating 12 eggs daily with butter and ground beef would harm the heart, Dr. Ovadia answered with confidence.

There is no reason that that is going to harm your heart and that can be a great overall health strategy.

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

He goes so far as to say that red meat is essential for heart health, calling it “the most nutrient-dense, most bioavailable food” available.

I now as a heart surgeon go around telling people that meat is medicine.

This claim overstates the evidence. The relationship between saturated fat and heart disease has been extensively studied, and the consensus remains cautious. A 2020 review by the American Heart Association reaffirmed that replacing saturated fat with polyunsaturated fat reduces cardiovascular events.

That said, more recent research has introduced nuance. Some studies, including a 2010 meta-analysis in the American Journal of Clinical Nutrition, found no significant association between saturated fat intake and heart disease risk when looking at observational data alone. The context matters—what replaces saturated fat in the diet, overall dietary patterns, and metabolic health all play roles.

Red meat consumption is similarly complex. Processed red meat has consistently been linked to increased cardiovascular risk, while unprocessed red meat shows weaker or inconsistent associations. Stating that “the more saturated fat you have, the lower your risk” is not supported by the preponderance of evidence.

Can You Eat 12 Eggs a Day?

When asked whether eating 12 eggs daily with butter and ground beef would harm the heart, Dr. Ovadia answered with confidence.

There is no reason that that is going to harm your heart and that can be a great overall health strategy.

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

He goes so far as to say that red meat is essential for heart health, calling it “the most nutrient-dense, most bioavailable food” available.

I now as a heart surgeon go around telling people that meat is medicine.

This claim overstates the evidence. The relationship between saturated fat and heart disease has been extensively studied, and the consensus remains cautious. A 2020 review by the American Heart Association reaffirmed that replacing saturated fat with polyunsaturated fat reduces cardiovascular events.

That said, more recent research has introduced nuance. Some studies, including a 2010 meta-analysis in the American Journal of Clinical Nutrition, found no significant association between saturated fat intake and heart disease risk when looking at observational data alone. The context matters—what replaces saturated fat in the diet, overall dietary patterns, and metabolic health all play roles.

Red meat consumption is similarly complex. Processed red meat has consistently been linked to increased cardiovascular risk, while unprocessed red meat shows weaker or inconsistent associations. Stating that “the more saturated fat you have, the lower your risk” is not supported by the preponderance of evidence.

Can You Eat 12 Eggs a Day?

When asked whether eating 12 eggs daily with butter and ground beef would harm the heart, Dr. Ovadia answered with confidence.

There is no reason that that is going to harm your heart and that can be a great overall health strategy.

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

Perhaps Dr. Ovadia’s most provocative claim is that saturated fat and red meat are not only safe but beneficial for heart health.

The more saturated fat you have, the lower your risk of heart disease is going to be. The meat, the butter, the dairy, these are actually protective against heart disease.

He goes so far as to say that red meat is essential for heart health, calling it “the most nutrient-dense, most bioavailable food” available.

I now as a heart surgeon go around telling people that meat is medicine.

This claim overstates the evidence. The relationship between saturated fat and heart disease has been extensively studied, and the consensus remains cautious. A 2020 review by the American Heart Association reaffirmed that replacing saturated fat with polyunsaturated fat reduces cardiovascular events.

That said, more recent research has introduced nuance. Some studies, including a 2010 meta-analysis in the American Journal of Clinical Nutrition, found no significant association between saturated fat intake and heart disease risk when looking at observational data alone. The context matters—what replaces saturated fat in the diet, overall dietary patterns, and metabolic health all play roles.

Red meat consumption is similarly complex. Processed red meat has consistently been linked to increased cardiovascular risk, while unprocessed red meat shows weaker or inconsistent associations. Stating that “the more saturated fat you have, the lower your risk” is not supported by the preponderance of evidence.

Can You Eat 12 Eggs a Day?

When asked whether eating 12 eggs daily with butter and ground beef would harm the heart, Dr. Ovadia answered with confidence.

There is no reason that that is going to harm your heart and that can be a great overall health strategy.

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

Perhaps Dr. Ovadia’s most provocative claim is that saturated fat and red meat are not only safe but beneficial for heart health.

The more saturated fat you have, the lower your risk of heart disease is going to be. The meat, the butter, the dairy, these are actually protective against heart disease.

He goes so far as to say that red meat is essential for heart health, calling it “the most nutrient-dense, most bioavailable food” available.

I now as a heart surgeon go around telling people that meat is medicine.

This claim overstates the evidence. The relationship between saturated fat and heart disease has been extensively studied, and the consensus remains cautious. A 2020 review by the American Heart Association reaffirmed that replacing saturated fat with polyunsaturated fat reduces cardiovascular events.

That said, more recent research has introduced nuance. Some studies, including a 2010 meta-analysis in the American Journal of Clinical Nutrition, found no significant association between saturated fat intake and heart disease risk when looking at observational data alone. The context matters—what replaces saturated fat in the diet, overall dietary patterns, and metabolic health all play roles.

Red meat consumption is similarly complex. Processed red meat has consistently been linked to increased cardiovascular risk, while unprocessed red meat shows weaker or inconsistent associations. Stating that “the more saturated fat you have, the lower your risk” is not supported by the preponderance of evidence.

Can You Eat 12 Eggs a Day?

When asked whether eating 12 eggs daily with butter and ground beef would harm the heart, Dr. Ovadia answered with confidence.

There is no reason that that is going to harm your heart and that can be a great overall health strategy.

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

Saturated Fat and Red Meat: Medicine, Not Poison

Perhaps Dr. Ovadia’s most provocative claim is that saturated fat and red meat are not only safe but beneficial for heart health.

The more saturated fat you have, the lower your risk of heart disease is going to be. The meat, the butter, the dairy, these are actually protective against heart disease.

He goes so far as to say that red meat is essential for heart health, calling it “the most nutrient-dense, most bioavailable food” available.

I now as a heart surgeon go around telling people that meat is medicine.

This claim overstates the evidence. The relationship between saturated fat and heart disease has been extensively studied, and the consensus remains cautious. A 2020 review by the American Heart Association reaffirmed that replacing saturated fat with polyunsaturated fat reduces cardiovascular events.

That said, more recent research has introduced nuance. Some studies, including a 2010 meta-analysis in the American Journal of Clinical Nutrition, found no significant association between saturated fat intake and heart disease risk when looking at observational data alone. The context matters—what replaces saturated fat in the diet, overall dietary patterns, and metabolic health all play roles.

Red meat consumption is similarly complex. Processed red meat has consistently been linked to increased cardiovascular risk, while unprocessed red meat shows weaker or inconsistent associations. Stating that “the more saturated fat you have, the lower your risk” is not supported by the preponderance of evidence.

Can You Eat 12 Eggs a Day?

When asked whether eating 12 eggs daily with butter and ground beef would harm the heart, Dr. Ovadia answered with confidence.

There is no reason that that is going to harm your heart and that can be a great overall health strategy.

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

Saturated Fat and Red Meat: Medicine, Not Poison

Perhaps Dr. Ovadia’s most provocative claim is that saturated fat and red meat are not only safe but beneficial for heart health.

The more saturated fat you have, the lower your risk of heart disease is going to be. The meat, the butter, the dairy, these are actually protective against heart disease.

He goes so far as to say that red meat is essential for heart health, calling it “the most nutrient-dense, most bioavailable food” available.

I now as a heart surgeon go around telling people that meat is medicine.

This claim overstates the evidence. The relationship between saturated fat and heart disease has been extensively studied, and the consensus remains cautious. A 2020 review by the American Heart Association reaffirmed that replacing saturated fat with polyunsaturated fat reduces cardiovascular events.

That said, more recent research has introduced nuance. Some studies, including a 2010 meta-analysis in the American Journal of Clinical Nutrition, found no significant association between saturated fat intake and heart disease risk when looking at observational data alone. The context matters—what replaces saturated fat in the diet, overall dietary patterns, and metabolic health all play roles.

Red meat consumption is similarly complex. Processed red meat has consistently been linked to increased cardiovascular risk, while unprocessed red meat shows weaker or inconsistent associations. Stating that “the more saturated fat you have, the lower your risk” is not supported by the preponderance of evidence.

Can You Eat 12 Eggs a Day?

When asked whether eating 12 eggs daily with butter and ground beef would harm the heart, Dr. Ovadia answered with confidence.

There is no reason that that is going to harm your heart and that can be a great overall health strategy.

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

The clinical decision to prescribe statins involves weighing individual risk factors, not a blanket approach.

Saturated Fat and Red Meat: Medicine, Not Poison

Perhaps Dr. Ovadia’s most provocative claim is that saturated fat and red meat are not only safe but beneficial for heart health.

The more saturated fat you have, the lower your risk of heart disease is going to be. The meat, the butter, the dairy, these are actually protective against heart disease.

He goes so far as to say that red meat is essential for heart health, calling it “the most nutrient-dense, most bioavailable food” available.

I now as a heart surgeon go around telling people that meat is medicine.

This claim overstates the evidence. The relationship between saturated fat and heart disease has been extensively studied, and the consensus remains cautious. A 2020 review by the American Heart Association reaffirmed that replacing saturated fat with polyunsaturated fat reduces cardiovascular events.

That said, more recent research has introduced nuance. Some studies, including a 2010 meta-analysis in the American Journal of Clinical Nutrition, found no significant association between saturated fat intake and heart disease risk when looking at observational data alone. The context matters—what replaces saturated fat in the diet, overall dietary patterns, and metabolic health all play roles.

Red meat consumption is similarly complex. Processed red meat has consistently been linked to increased cardiovascular risk, while unprocessed red meat shows weaker or inconsistent associations. Stating that “the more saturated fat you have, the lower your risk” is not supported by the preponderance of evidence.

Can You Eat 12 Eggs a Day?

When asked whether eating 12 eggs daily with butter and ground beef would harm the heart, Dr. Ovadia answered with confidence.

There is no reason that that is going to harm your heart and that can be a great overall health strategy.

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

The clinical decision to prescribe statins involves weighing individual risk factors, not a blanket approach.

Saturated Fat and Red Meat: Medicine, Not Poison

Perhaps Dr. Ovadia’s most provocative claim is that saturated fat and red meat are not only safe but beneficial for heart health.

The more saturated fat you have, the lower your risk of heart disease is going to be. The meat, the butter, the dairy, these are actually protective against heart disease.

He goes so far as to say that red meat is essential for heart health, calling it “the most nutrient-dense, most bioavailable food” available.

I now as a heart surgeon go around telling people that meat is medicine.

This claim overstates the evidence. The relationship between saturated fat and heart disease has been extensively studied, and the consensus remains cautious. A 2020 review by the American Heart Association reaffirmed that replacing saturated fat with polyunsaturated fat reduces cardiovascular events.

That said, more recent research has introduced nuance. Some studies, including a 2010 meta-analysis in the American Journal of Clinical Nutrition, found no significant association between saturated fat intake and heart disease risk when looking at observational data alone. The context matters—what replaces saturated fat in the diet, overall dietary patterns, and metabolic health all play roles.

Red meat consumption is similarly complex. Processed red meat has consistently been linked to increased cardiovascular risk, while unprocessed red meat shows weaker or inconsistent associations. Stating that “the more saturated fat you have, the lower your risk” is not supported by the preponderance of evidence.

Can You Eat 12 Eggs a Day?

When asked whether eating 12 eggs daily with butter and ground beef would harm the heart, Dr. Ovadia answered with confidence.

There is no reason that that is going to harm your heart and that can be a great overall health strategy.

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

However, Dr. Ovadia’s claim that statins have “never been shown to save lives” requires context. Multiple large trials and meta-analyses, including those published in The Lancet, have demonstrated that statins reduce all-cause mortality in high-risk populations and those with established cardiovascular disease. The benefit in primary prevention is smaller and more debated, but not nonexistent.

The clinical decision to prescribe statins involves weighing individual risk factors, not a blanket approach.

Saturated Fat and Red Meat: Medicine, Not Poison

Perhaps Dr. Ovadia’s most provocative claim is that saturated fat and red meat are not only safe but beneficial for heart health.

The more saturated fat you have, the lower your risk of heart disease is going to be. The meat, the butter, the dairy, these are actually protective against heart disease.

He goes so far as to say that red meat is essential for heart health, calling it “the most nutrient-dense, most bioavailable food” available.

I now as a heart surgeon go around telling people that meat is medicine.

This claim overstates the evidence. The relationship between saturated fat and heart disease has been extensively studied, and the consensus remains cautious. A 2020 review by the American Heart Association reaffirmed that replacing saturated fat with polyunsaturated fat reduces cardiovascular events.

That said, more recent research has introduced nuance. Some studies, including a 2010 meta-analysis in the American Journal of Clinical Nutrition, found no significant association between saturated fat intake and heart disease risk when looking at observational data alone. The context matters—what replaces saturated fat in the diet, overall dietary patterns, and metabolic health all play roles.

Red meat consumption is similarly complex. Processed red meat has consistently been linked to increased cardiovascular risk, while unprocessed red meat shows weaker or inconsistent associations. Stating that “the more saturated fat you have, the lower your risk” is not supported by the preponderance of evidence.

Can You Eat 12 Eggs a Day?

When asked whether eating 12 eggs daily with butter and ground beef would harm the heart, Dr. Ovadia answered with confidence.

There is no reason that that is going to harm your heart and that can be a great overall health strategy.

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

However, Dr. Ovadia’s claim that statins have “never been shown to save lives” requires context. Multiple large trials and meta-analyses, including those published in The Lancet, have demonstrated that statins reduce all-cause mortality in high-risk populations and those with established cardiovascular disease. The benefit in primary prevention is smaller and more debated, but not nonexistent.

The clinical decision to prescribe statins involves weighing individual risk factors, not a blanket approach.

Saturated Fat and Red Meat: Medicine, Not Poison

Perhaps Dr. Ovadia’s most provocative claim is that saturated fat and red meat are not only safe but beneficial for heart health.

The more saturated fat you have, the lower your risk of heart disease is going to be. The meat, the butter, the dairy, these are actually protective against heart disease.

He goes so far as to say that red meat is essential for heart health, calling it “the most nutrient-dense, most bioavailable food” available.

I now as a heart surgeon go around telling people that meat is medicine.

This claim overstates the evidence. The relationship between saturated fat and heart disease has been extensively studied, and the consensus remains cautious. A 2020 review by the American Heart Association reaffirmed that replacing saturated fat with polyunsaturated fat reduces cardiovascular events.

That said, more recent research has introduced nuance. Some studies, including a 2010 meta-analysis in the American Journal of Clinical Nutrition, found no significant association between saturated fat intake and heart disease risk when looking at observational data alone. The context matters—what replaces saturated fat in the diet, overall dietary patterns, and metabolic health all play roles.

Red meat consumption is similarly complex. Processed red meat has consistently been linked to increased cardiovascular risk, while unprocessed red meat shows weaker or inconsistent associations. Stating that “the more saturated fat you have, the lower your risk” is not supported by the preponderance of evidence.

Can You Eat 12 Eggs a Day?

When asked whether eating 12 eggs daily with butter and ground beef would harm the heart, Dr. Ovadia answered with confidence.

There is no reason that that is going to harm your heart and that can be a great overall health strategy.

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

The evidence on this is mixed. Research does show that statins can increase the risk of new-onset diabetes, particularly in people with metabolic risk factors. A 2019 study in Diabetes Care found a modest increase in diabetes risk among statin users.

However, Dr. Ovadia’s claim that statins have “never been shown to save lives” requires context. Multiple large trials and meta-analyses, including those published in The Lancet, have demonstrated that statins reduce all-cause mortality in high-risk populations and those with established cardiovascular disease. The benefit in primary prevention is smaller and more debated, but not nonexistent.

The clinical decision to prescribe statins involves weighing individual risk factors, not a blanket approach.

Saturated Fat and Red Meat: Medicine, Not Poison

Perhaps Dr. Ovadia’s most provocative claim is that saturated fat and red meat are not only safe but beneficial for heart health.

The more saturated fat you have, the lower your risk of heart disease is going to be. The meat, the butter, the dairy, these are actually protective against heart disease.

He goes so far as to say that red meat is essential for heart health, calling it “the most nutrient-dense, most bioavailable food” available.

I now as a heart surgeon go around telling people that meat is medicine.

This claim overstates the evidence. The relationship between saturated fat and heart disease has been extensively studied, and the consensus remains cautious. A 2020 review by the American Heart Association reaffirmed that replacing saturated fat with polyunsaturated fat reduces cardiovascular events.

That said, more recent research has introduced nuance. Some studies, including a 2010 meta-analysis in the American Journal of Clinical Nutrition, found no significant association between saturated fat intake and heart disease risk when looking at observational data alone. The context matters—what replaces saturated fat in the diet, overall dietary patterns, and metabolic health all play roles.

Red meat consumption is similarly complex. Processed red meat has consistently been linked to increased cardiovascular risk, while unprocessed red meat shows weaker or inconsistent associations. Stating that “the more saturated fat you have, the lower your risk” is not supported by the preponderance of evidence.

Can You Eat 12 Eggs a Day?

When asked whether eating 12 eggs daily with butter and ground beef would harm the heart, Dr. Ovadia answered with confidence.

There is no reason that that is going to harm your heart and that can be a great overall health strategy.

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

The evidence on this is mixed. Research does show that statins can increase the risk of new-onset diabetes, particularly in people with metabolic risk factors. A 2019 study in Diabetes Care found a modest increase in diabetes risk among statin users.

However, Dr. Ovadia’s claim that statins have “never been shown to save lives” requires context. Multiple large trials and meta-analyses, including those published in The Lancet, have demonstrated that statins reduce all-cause mortality in high-risk populations and those with established cardiovascular disease. The benefit in primary prevention is smaller and more debated, but not nonexistent.

The clinical decision to prescribe statins involves weighing individual risk factors, not a blanket approach.

Saturated Fat and Red Meat: Medicine, Not Poison

Perhaps Dr. Ovadia’s most provocative claim is that saturated fat and red meat are not only safe but beneficial for heart health.

The more saturated fat you have, the lower your risk of heart disease is going to be. The meat, the butter, the dairy, these are actually protective against heart disease.

He goes so far as to say that red meat is essential for heart health, calling it “the most nutrient-dense, most bioavailable food” available.

I now as a heart surgeon go around telling people that meat is medicine.

This claim overstates the evidence. The relationship between saturated fat and heart disease has been extensively studied, and the consensus remains cautious. A 2020 review by the American Heart Association reaffirmed that replacing saturated fat with polyunsaturated fat reduces cardiovascular events.

That said, more recent research has introduced nuance. Some studies, including a 2010 meta-analysis in the American Journal of Clinical Nutrition, found no significant association between saturated fat intake and heart disease risk when looking at observational data alone. The context matters—what replaces saturated fat in the diet, overall dietary patterns, and metabolic health all play roles.

Red meat consumption is similarly complex. Processed red meat has consistently been linked to increased cardiovascular risk, while unprocessed red meat shows weaker or inconsistent associations. Stating that “the more saturated fat you have, the lower your risk” is not supported by the preponderance of evidence.

Can You Eat 12 Eggs a Day?

When asked whether eating 12 eggs daily with butter and ground beef would harm the heart, Dr. Ovadia answered with confidence.

There is no reason that that is going to harm your heart and that can be a great overall health strategy.

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

He also challenges the magnitude of statins’ benefits, noting that in primary prevention—people who haven’t had a heart attack—the reduction in risk is less than 1%, with a number needed to treat between 80 and 120.

Statins have never been shown to save lives.

The evidence on this is mixed. Research does show that statins can increase the risk of new-onset diabetes, particularly in people with metabolic risk factors. A 2019 study in Diabetes Care found a modest increase in diabetes risk among statin users.

However, Dr. Ovadia’s claim that statins have “never been shown to save lives” requires context. Multiple large trials and meta-analyses, including those published in The Lancet, have demonstrated that statins reduce all-cause mortality in high-risk populations and those with established cardiovascular disease. The benefit in primary prevention is smaller and more debated, but not nonexistent.

The clinical decision to prescribe statins involves weighing individual risk factors, not a blanket approach.

Saturated Fat and Red Meat: Medicine, Not Poison

Perhaps Dr. Ovadia’s most provocative claim is that saturated fat and red meat are not only safe but beneficial for heart health.

The more saturated fat you have, the lower your risk of heart disease is going to be. The meat, the butter, the dairy, these are actually protective against heart disease.

He goes so far as to say that red meat is essential for heart health, calling it “the most nutrient-dense, most bioavailable food” available.

I now as a heart surgeon go around telling people that meat is medicine.

This claim overstates the evidence. The relationship between saturated fat and heart disease has been extensively studied, and the consensus remains cautious. A 2020 review by the American Heart Association reaffirmed that replacing saturated fat with polyunsaturated fat reduces cardiovascular events.

That said, more recent research has introduced nuance. Some studies, including a 2010 meta-analysis in the American Journal of Clinical Nutrition, found no significant association between saturated fat intake and heart disease risk when looking at observational data alone. The context matters—what replaces saturated fat in the diet, overall dietary patterns, and metabolic health all play roles.

Red meat consumption is similarly complex. Processed red meat has consistently been linked to increased cardiovascular risk, while unprocessed red meat shows weaker or inconsistent associations. Stating that “the more saturated fat you have, the lower your risk” is not supported by the preponderance of evidence.

Can You Eat 12 Eggs a Day?

When asked whether eating 12 eggs daily with butter and ground beef would harm the heart, Dr. Ovadia answered with confidence.

There is no reason that that is going to harm your heart and that can be a great overall health strategy.

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

He also challenges the magnitude of statins’ benefits, noting that in primary prevention—people who haven’t had a heart attack—the reduction in risk is less than 1%, with a number needed to treat between 80 and 120.

Statins have never been shown to save lives.

The evidence on this is mixed. Research does show that statins can increase the risk of new-onset diabetes, particularly in people with metabolic risk factors. A 2019 study in Diabetes Care found a modest increase in diabetes risk among statin users.

However, Dr. Ovadia’s claim that statins have “never been shown to save lives” requires context. Multiple large trials and meta-analyses, including those published in The Lancet, have demonstrated that statins reduce all-cause mortality in high-risk populations and those with established cardiovascular disease. The benefit in primary prevention is smaller and more debated, but not nonexistent.

The clinical decision to prescribe statins involves weighing individual risk factors, not a blanket approach.

Saturated Fat and Red Meat: Medicine, Not Poison

Perhaps Dr. Ovadia’s most provocative claim is that saturated fat and red meat are not only safe but beneficial for heart health.

The more saturated fat you have, the lower your risk of heart disease is going to be. The meat, the butter, the dairy, these are actually protective against heart disease.

He goes so far as to say that red meat is essential for heart health, calling it “the most nutrient-dense, most bioavailable food” available.

I now as a heart surgeon go around telling people that meat is medicine.

This claim overstates the evidence. The relationship between saturated fat and heart disease has been extensively studied, and the consensus remains cautious. A 2020 review by the American Heart Association reaffirmed that replacing saturated fat with polyunsaturated fat reduces cardiovascular events.

That said, more recent research has introduced nuance. Some studies, including a 2010 meta-analysis in the American Journal of Clinical Nutrition, found no significant association between saturated fat intake and heart disease risk when looking at observational data alone. The context matters—what replaces saturated fat in the diet, overall dietary patterns, and metabolic health all play roles.

Red meat consumption is similarly complex. Processed red meat has consistently been linked to increased cardiovascular risk, while unprocessed red meat shows weaker or inconsistent associations. Stating that “the more saturated fat you have, the lower your risk” is not supported by the preponderance of evidence.

Can You Eat 12 Eggs a Day?

When asked whether eating 12 eggs daily with butter and ground beef would harm the heart, Dr. Ovadia answered with confidence.

There is no reason that that is going to harm your heart and that can be a great overall health strategy.

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

Dr. Ovadia takes a particularly strong stance against statins, especially for people without existing heart disease. He points out that these drugs can actually worsen insulin resistance.

After you take statins for 5 years, your risk of developing insulin resistance starts to increase significantly.

He also challenges the magnitude of statins’ benefits, noting that in primary prevention—people who haven’t had a heart attack—the reduction in risk is less than 1%, with a number needed to treat between 80 and 120.

Statins have never been shown to save lives.

The evidence on this is mixed. Research does show that statins can increase the risk of new-onset diabetes, particularly in people with metabolic risk factors. A 2019 study in Diabetes Care found a modest increase in diabetes risk among statin users.

However, Dr. Ovadia’s claim that statins have “never been shown to save lives” requires context. Multiple large trials and meta-analyses, including those published in The Lancet, have demonstrated that statins reduce all-cause mortality in high-risk populations and those with established cardiovascular disease. The benefit in primary prevention is smaller and more debated, but not nonexistent.

The clinical decision to prescribe statins involves weighing individual risk factors, not a blanket approach.

Saturated Fat and Red Meat: Medicine, Not Poison

Perhaps Dr. Ovadia’s most provocative claim is that saturated fat and red meat are not only safe but beneficial for heart health.

The more saturated fat you have, the lower your risk of heart disease is going to be. The meat, the butter, the dairy, these are actually protective against heart disease.

He goes so far as to say that red meat is essential for heart health, calling it “the most nutrient-dense, most bioavailable food” available.

I now as a heart surgeon go around telling people that meat is medicine.

This claim overstates the evidence. The relationship between saturated fat and heart disease has been extensively studied, and the consensus remains cautious. A 2020 review by the American Heart Association reaffirmed that replacing saturated fat with polyunsaturated fat reduces cardiovascular events.

That said, more recent research has introduced nuance. Some studies, including a 2010 meta-analysis in the American Journal of Clinical Nutrition, found no significant association between saturated fat intake and heart disease risk when looking at observational data alone. The context matters—what replaces saturated fat in the diet, overall dietary patterns, and metabolic health all play roles.

Red meat consumption is similarly complex. Processed red meat has consistently been linked to increased cardiovascular risk, while unprocessed red meat shows weaker or inconsistent associations. Stating that “the more saturated fat you have, the lower your risk” is not supported by the preponderance of evidence.

Can You Eat 12 Eggs a Day?

When asked whether eating 12 eggs daily with butter and ground beef would harm the heart, Dr. Ovadia answered with confidence.

There is no reason that that is going to harm your heart and that can be a great overall health strategy.

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

Dr. Ovadia takes a particularly strong stance against statins, especially for people without existing heart disease. He points out that these drugs can actually worsen insulin resistance.

After you take statins for 5 years, your risk of developing insulin resistance starts to increase significantly.

He also challenges the magnitude of statins’ benefits, noting that in primary prevention—people who haven’t had a heart attack—the reduction in risk is less than 1%, with a number needed to treat between 80 and 120.

Statins have never been shown to save lives.

The evidence on this is mixed. Research does show that statins can increase the risk of new-onset diabetes, particularly in people with metabolic risk factors. A 2019 study in Diabetes Care found a modest increase in diabetes risk among statin users.

However, Dr. Ovadia’s claim that statins have “never been shown to save lives” requires context. Multiple large trials and meta-analyses, including those published in The Lancet, have demonstrated that statins reduce all-cause mortality in high-risk populations and those with established cardiovascular disease. The benefit in primary prevention is smaller and more debated, but not nonexistent.

The clinical decision to prescribe statins involves weighing individual risk factors, not a blanket approach.

Saturated Fat and Red Meat: Medicine, Not Poison

Perhaps Dr. Ovadia’s most provocative claim is that saturated fat and red meat are not only safe but beneficial for heart health.

The more saturated fat you have, the lower your risk of heart disease is going to be. The meat, the butter, the dairy, these are actually protective against heart disease.

He goes so far as to say that red meat is essential for heart health, calling it “the most nutrient-dense, most bioavailable food” available.

I now as a heart surgeon go around telling people that meat is medicine.

This claim overstates the evidence. The relationship between saturated fat and heart disease has been extensively studied, and the consensus remains cautious. A 2020 review by the American Heart Association reaffirmed that replacing saturated fat with polyunsaturated fat reduces cardiovascular events.

That said, more recent research has introduced nuance. Some studies, including a 2010 meta-analysis in the American Journal of Clinical Nutrition, found no significant association between saturated fat intake and heart disease risk when looking at observational data alone. The context matters—what replaces saturated fat in the diet, overall dietary patterns, and metabolic health all play roles.

Red meat consumption is similarly complex. Processed red meat has consistently been linked to increased cardiovascular risk, while unprocessed red meat shows weaker or inconsistent associations. Stating that “the more saturated fat you have, the lower your risk” is not supported by the preponderance of evidence.

Can You Eat 12 Eggs a Day?

When asked whether eating 12 eggs daily with butter and ground beef would harm the heart, Dr. Ovadia answered with confidence.

There is no reason that that is going to harm your heart and that can be a great overall health strategy.

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

The Statin Controversy

Dr. Ovadia takes a particularly strong stance against statins, especially for people without existing heart disease. He points out that these drugs can actually worsen insulin resistance.

After you take statins for 5 years, your risk of developing insulin resistance starts to increase significantly.

He also challenges the magnitude of statins’ benefits, noting that in primary prevention—people who haven’t had a heart attack—the reduction in risk is less than 1%, with a number needed to treat between 80 and 120.

Statins have never been shown to save lives.

The evidence on this is mixed. Research does show that statins can increase the risk of new-onset diabetes, particularly in people with metabolic risk factors. A 2019 study in Diabetes Care found a modest increase in diabetes risk among statin users.

However, Dr. Ovadia’s claim that statins have “never been shown to save lives” requires context. Multiple large trials and meta-analyses, including those published in The Lancet, have demonstrated that statins reduce all-cause mortality in high-risk populations and those with established cardiovascular disease. The benefit in primary prevention is smaller and more debated, but not nonexistent.

The clinical decision to prescribe statins involves weighing individual risk factors, not a blanket approach.

Saturated Fat and Red Meat: Medicine, Not Poison

Perhaps Dr. Ovadia’s most provocative claim is that saturated fat and red meat are not only safe but beneficial for heart health.

The more saturated fat you have, the lower your risk of heart disease is going to be. The meat, the butter, the dairy, these are actually protective against heart disease.

He goes so far as to say that red meat is essential for heart health, calling it “the most nutrient-dense, most bioavailable food” available.

I now as a heart surgeon go around telling people that meat is medicine.

This claim overstates the evidence. The relationship between saturated fat and heart disease has been extensively studied, and the consensus remains cautious. A 2020 review by the American Heart Association reaffirmed that replacing saturated fat with polyunsaturated fat reduces cardiovascular events.

That said, more recent research has introduced nuance. Some studies, including a 2010 meta-analysis in the American Journal of Clinical Nutrition, found no significant association between saturated fat intake and heart disease risk when looking at observational data alone. The context matters—what replaces saturated fat in the diet, overall dietary patterns, and metabolic health all play roles.

Red meat consumption is similarly complex. Processed red meat has consistently been linked to increased cardiovascular risk, while unprocessed red meat shows weaker or inconsistent associations. Stating that “the more saturated fat you have, the lower your risk” is not supported by the preponderance of evidence.

Can You Eat 12 Eggs a Day?

When asked whether eating 12 eggs daily with butter and ground beef would harm the heart, Dr. Ovadia answered with confidence.

There is no reason that that is going to harm your heart and that can be a great overall health strategy.

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

The Statin Controversy

Dr. Ovadia takes a particularly strong stance against statins, especially for people without existing heart disease. He points out that these drugs can actually worsen insulin resistance.

After you take statins for 5 years, your risk of developing insulin resistance starts to increase significantly.

He also challenges the magnitude of statins’ benefits, noting that in primary prevention—people who haven’t had a heart attack—the reduction in risk is less than 1%, with a number needed to treat between 80 and 120.

Statins have never been shown to save lives.

The evidence on this is mixed. Research does show that statins can increase the risk of new-onset diabetes, particularly in people with metabolic risk factors. A 2019 study in Diabetes Care found a modest increase in diabetes risk among statin users.

However, Dr. Ovadia’s claim that statins have “never been shown to save lives” requires context. Multiple large trials and meta-analyses, including those published in The Lancet, have demonstrated that statins reduce all-cause mortality in high-risk populations and those with established cardiovascular disease. The benefit in primary prevention is smaller and more debated, but not nonexistent.

The clinical decision to prescribe statins involves weighing individual risk factors, not a blanket approach.

Saturated Fat and Red Meat: Medicine, Not Poison

Perhaps Dr. Ovadia’s most provocative claim is that saturated fat and red meat are not only safe but beneficial for heart health.

The more saturated fat you have, the lower your risk of heart disease is going to be. The meat, the butter, the dairy, these are actually protective against heart disease.

He goes so far as to say that red meat is essential for heart health, calling it “the most nutrient-dense, most bioavailable food” available.

I now as a heart surgeon go around telling people that meat is medicine.

This claim overstates the evidence. The relationship between saturated fat and heart disease has been extensively studied, and the consensus remains cautious. A 2020 review by the American Heart Association reaffirmed that replacing saturated fat with polyunsaturated fat reduces cardiovascular events.

That said, more recent research has introduced nuance. Some studies, including a 2010 meta-analysis in the American Journal of Clinical Nutrition, found no significant association between saturated fat intake and heart disease risk when looking at observational data alone. The context matters—what replaces saturated fat in the diet, overall dietary patterns, and metabolic health all play roles.

Red meat consumption is similarly complex. Processed red meat has consistently been linked to increased cardiovascular risk, while unprocessed red meat shows weaker or inconsistent associations. Stating that “the more saturated fat you have, the lower your risk” is not supported by the preponderance of evidence.

Can You Eat 12 Eggs a Day?

When asked whether eating 12 eggs daily with butter and ground beef would harm the heart, Dr. Ovadia answered with confidence.

There is no reason that that is going to harm your heart and that can be a great overall health strategy.

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

Each of these mechanisms has been documented in medical literature, making insulin resistance a legitimate therapeutic target.

The Statin Controversy

Dr. Ovadia takes a particularly strong stance against statins, especially for people without existing heart disease. He points out that these drugs can actually worsen insulin resistance.

After you take statins for 5 years, your risk of developing insulin resistance starts to increase significantly.

He also challenges the magnitude of statins’ benefits, noting that in primary prevention—people who haven’t had a heart attack—the reduction in risk is less than 1%, with a number needed to treat between 80 and 120.

Statins have never been shown to save lives.

The evidence on this is mixed. Research does show that statins can increase the risk of new-onset diabetes, particularly in people with metabolic risk factors. A 2019 study in Diabetes Care found a modest increase in diabetes risk among statin users.

However, Dr. Ovadia’s claim that statins have “never been shown to save lives” requires context. Multiple large trials and meta-analyses, including those published in The Lancet, have demonstrated that statins reduce all-cause mortality in high-risk populations and those with established cardiovascular disease. The benefit in primary prevention is smaller and more debated, but not nonexistent.

The clinical decision to prescribe statins involves weighing individual risk factors, not a blanket approach.

Saturated Fat and Red Meat: Medicine, Not Poison

Perhaps Dr. Ovadia’s most provocative claim is that saturated fat and red meat are not only safe but beneficial for heart health.

The more saturated fat you have, the lower your risk of heart disease is going to be. The meat, the butter, the dairy, these are actually protective against heart disease.

He goes so far as to say that red meat is essential for heart health, calling it “the most nutrient-dense, most bioavailable food” available.

I now as a heart surgeon go around telling people that meat is medicine.

This claim overstates the evidence. The relationship between saturated fat and heart disease has been extensively studied, and the consensus remains cautious. A 2020 review by the American Heart Association reaffirmed that replacing saturated fat with polyunsaturated fat reduces cardiovascular events.

That said, more recent research has introduced nuance. Some studies, including a 2010 meta-analysis in the American Journal of Clinical Nutrition, found no significant association between saturated fat intake and heart disease risk when looking at observational data alone. The context matters—what replaces saturated fat in the diet, overall dietary patterns, and metabolic health all play roles.

Red meat consumption is similarly complex. Processed red meat has consistently been linked to increased cardiovascular risk, while unprocessed red meat shows weaker or inconsistent associations. Stating that “the more saturated fat you have, the lower your risk” is not supported by the preponderance of evidence.

Can You Eat 12 Eggs a Day?

When asked whether eating 12 eggs daily with butter and ground beef would harm the heart, Dr. Ovadia answered with confidence.

There is no reason that that is going to harm your heart and that can be a great overall health strategy.

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

Each of these mechanisms has been documented in medical literature, making insulin resistance a legitimate therapeutic target.

The Statin Controversy

Dr. Ovadia takes a particularly strong stance against statins, especially for people without existing heart disease. He points out that these drugs can actually worsen insulin resistance.

After you take statins for 5 years, your risk of developing insulin resistance starts to increase significantly.

He also challenges the magnitude of statins’ benefits, noting that in primary prevention—people who haven’t had a heart attack—the reduction in risk is less than 1%, with a number needed to treat between 80 and 120.

Statins have never been shown to save lives.

The evidence on this is mixed. Research does show that statins can increase the risk of new-onset diabetes, particularly in people with metabolic risk factors. A 2019 study in Diabetes Care found a modest increase in diabetes risk among statin users.

However, Dr. Ovadia’s claim that statins have “never been shown to save lives” requires context. Multiple large trials and meta-analyses, including those published in The Lancet, have demonstrated that statins reduce all-cause mortality in high-risk populations and those with established cardiovascular disease. The benefit in primary prevention is smaller and more debated, but not nonexistent.

The clinical decision to prescribe statins involves weighing individual risk factors, not a blanket approach.

Saturated Fat and Red Meat: Medicine, Not Poison

Perhaps Dr. Ovadia’s most provocative claim is that saturated fat and red meat are not only safe but beneficial for heart health.

The more saturated fat you have, the lower your risk of heart disease is going to be. The meat, the butter, the dairy, these are actually protective against heart disease.

He goes so far as to say that red meat is essential for heart health, calling it “the most nutrient-dense, most bioavailable food” available.

I now as a heart surgeon go around telling people that meat is medicine.

This claim overstates the evidence. The relationship between saturated fat and heart disease has been extensively studied, and the consensus remains cautious. A 2020 review by the American Heart Association reaffirmed that replacing saturated fat with polyunsaturated fat reduces cardiovascular events.

That said, more recent research has introduced nuance. Some studies, including a 2010 meta-analysis in the American Journal of Clinical Nutrition, found no significant association between saturated fat intake and heart disease risk when looking at observational data alone. The context matters—what replaces saturated fat in the diet, overall dietary patterns, and metabolic health all play roles.

Red meat consumption is similarly complex. Processed red meat has consistently been linked to increased cardiovascular risk, while unprocessed red meat shows weaker or inconsistent associations. Stating that “the more saturated fat you have, the lower your risk” is not supported by the preponderance of evidence.

Can You Eat 12 Eggs a Day?

When asked whether eating 12 eggs daily with butter and ground beef would harm the heart, Dr. Ovadia answered with confidence.

There is no reason that that is going to harm your heart and that can be a great overall health strategy.

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

Dr. Ovadia outlines several pathways through which insulin resistance leads to heart disease:

• Elevated blood sugar: Sustained levels above 140 mg/dL damage blood vessel walls
• Particle quality changes: More small, dense LDL particles that are atherogenic
• Reduced nitric oxide: Insulin resistance blocks production of this blood vessel protector
• Increased inflammation: Metabolic dysfunction triggers chronic inflammatory responses

Each of these mechanisms has been documented in medical literature, making insulin resistance a legitimate therapeutic target.

The Statin Controversy

Dr. Ovadia takes a particularly strong stance against statins, especially for people without existing heart disease. He points out that these drugs can actually worsen insulin resistance.

After you take statins for 5 years, your risk of developing insulin resistance starts to increase significantly.

He also challenges the magnitude of statins’ benefits, noting that in primary prevention—people who haven’t had a heart attack—the reduction in risk is less than 1%, with a number needed to treat between 80 and 120.

Statins have never been shown to save lives.

The evidence on this is mixed. Research does show that statins can increase the risk of new-onset diabetes, particularly in people with metabolic risk factors. A 2019 study in Diabetes Care found a modest increase in diabetes risk among statin users.

However, Dr. Ovadia’s claim that statins have “never been shown to save lives” requires context. Multiple large trials and meta-analyses, including those published in The Lancet, have demonstrated that statins reduce all-cause mortality in high-risk populations and those with established cardiovascular disease. The benefit in primary prevention is smaller and more debated, but not nonexistent.

The clinical decision to prescribe statins involves weighing individual risk factors, not a blanket approach.

Saturated Fat and Red Meat: Medicine, Not Poison

Perhaps Dr. Ovadia’s most provocative claim is that saturated fat and red meat are not only safe but beneficial for heart health.

The more saturated fat you have, the lower your risk of heart disease is going to be. The meat, the butter, the dairy, these are actually protective against heart disease.

He goes so far as to say that red meat is essential for heart health, calling it “the most nutrient-dense, most bioavailable food” available.

I now as a heart surgeon go around telling people that meat is medicine.

This claim overstates the evidence. The relationship between saturated fat and heart disease has been extensively studied, and the consensus remains cautious. A 2020 review by the American Heart Association reaffirmed that replacing saturated fat with polyunsaturated fat reduces cardiovascular events.

That said, more recent research has introduced nuance. Some studies, including a 2010 meta-analysis in the American Journal of Clinical Nutrition, found no significant association between saturated fat intake and heart disease risk when looking at observational data alone. The context matters—what replaces saturated fat in the diet, overall dietary patterns, and metabolic health all play roles.

Red meat consumption is similarly complex. Processed red meat has consistently been linked to increased cardiovascular risk, while unprocessed red meat shows weaker or inconsistent associations. Stating that “the more saturated fat you have, the lower your risk” is not supported by the preponderance of evidence.

Can You Eat 12 Eggs a Day?

When asked whether eating 12 eggs daily with butter and ground beef would harm the heart, Dr. Ovadia answered with confidence.

There is no reason that that is going to harm your heart and that can be a great overall health strategy.

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

Dr. Ovadia outlines several pathways through which insulin resistance leads to heart disease:

• Elevated blood sugar: Sustained levels above 140 mg/dL damage blood vessel walls
• Particle quality changes: More small, dense LDL particles that are atherogenic
• Reduced nitric oxide: Insulin resistance blocks production of this blood vessel protector
• Increased inflammation: Metabolic dysfunction triggers chronic inflammatory responses

Each of these mechanisms has been documented in medical literature, making insulin resistance a legitimate therapeutic target.

The Statin Controversy

Dr. Ovadia takes a particularly strong stance against statins, especially for people without existing heart disease. He points out that these drugs can actually worsen insulin resistance.

After you take statins for 5 years, your risk of developing insulin resistance starts to increase significantly.

He also challenges the magnitude of statins’ benefits, noting that in primary prevention—people who haven’t had a heart attack—the reduction in risk is less than 1%, with a number needed to treat between 80 and 120.

Statins have never been shown to save lives.

The evidence on this is mixed. Research does show that statins can increase the risk of new-onset diabetes, particularly in people with metabolic risk factors. A 2019 study in Diabetes Care found a modest increase in diabetes risk among statin users.

However, Dr. Ovadia’s claim that statins have “never been shown to save lives” requires context. Multiple large trials and meta-analyses, including those published in The Lancet, have demonstrated that statins reduce all-cause mortality in high-risk populations and those with established cardiovascular disease. The benefit in primary prevention is smaller and more debated, but not nonexistent.

The clinical decision to prescribe statins involves weighing individual risk factors, not a blanket approach.

Saturated Fat and Red Meat: Medicine, Not Poison

Perhaps Dr. Ovadia’s most provocative claim is that saturated fat and red meat are not only safe but beneficial for heart health.

The more saturated fat you have, the lower your risk of heart disease is going to be. The meat, the butter, the dairy, these are actually protective against heart disease.

He goes so far as to say that red meat is essential for heart health, calling it “the most nutrient-dense, most bioavailable food” available.

I now as a heart surgeon go around telling people that meat is medicine.

This claim overstates the evidence. The relationship between saturated fat and heart disease has been extensively studied, and the consensus remains cautious. A 2020 review by the American Heart Association reaffirmed that replacing saturated fat with polyunsaturated fat reduces cardiovascular events.

That said, more recent research has introduced nuance. Some studies, including a 2010 meta-analysis in the American Journal of Clinical Nutrition, found no significant association between saturated fat intake and heart disease risk when looking at observational data alone. The context matters—what replaces saturated fat in the diet, overall dietary patterns, and metabolic health all play roles.

Red meat consumption is similarly complex. Processed red meat has consistently been linked to increased cardiovascular risk, while unprocessed red meat shows weaker or inconsistent associations. Stating that “the more saturated fat you have, the lower your risk” is not supported by the preponderance of evidence.

Can You Eat 12 Eggs a Day?

When asked whether eating 12 eggs daily with butter and ground beef would harm the heart, Dr. Ovadia answered with confidence.

There is no reason that that is going to harm your heart and that can be a great overall health strategy.

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

How Insulin Resistance Harms the Heart

Dr. Ovadia outlines several pathways through which insulin resistance leads to heart disease:

• Elevated blood sugar: Sustained levels above 140 mg/dL damage blood vessel walls
• Particle quality changes: More small, dense LDL particles that are atherogenic
• Reduced nitric oxide: Insulin resistance blocks production of this blood vessel protector
• Increased inflammation: Metabolic dysfunction triggers chronic inflammatory responses

Each of these mechanisms has been documented in medical literature, making insulin resistance a legitimate therapeutic target.

The Statin Controversy

Dr. Ovadia takes a particularly strong stance against statins, especially for people without existing heart disease. He points out that these drugs can actually worsen insulin resistance.

After you take statins for 5 years, your risk of developing insulin resistance starts to increase significantly.

He also challenges the magnitude of statins’ benefits, noting that in primary prevention—people who haven’t had a heart attack—the reduction in risk is less than 1%, with a number needed to treat between 80 and 120.

Statins have never been shown to save lives.

The evidence on this is mixed. Research does show that statins can increase the risk of new-onset diabetes, particularly in people with metabolic risk factors. A 2019 study in Diabetes Care found a modest increase in diabetes risk among statin users.

However, Dr. Ovadia’s claim that statins have “never been shown to save lives” requires context. Multiple large trials and meta-analyses, including those published in The Lancet, have demonstrated that statins reduce all-cause mortality in high-risk populations and those with established cardiovascular disease. The benefit in primary prevention is smaller and more debated, but not nonexistent.

The clinical decision to prescribe statins involves weighing individual risk factors, not a blanket approach.

Saturated Fat and Red Meat: Medicine, Not Poison

Perhaps Dr. Ovadia’s most provocative claim is that saturated fat and red meat are not only safe but beneficial for heart health.

The more saturated fat you have, the lower your risk of heart disease is going to be. The meat, the butter, the dairy, these are actually protective against heart disease.

He goes so far as to say that red meat is essential for heart health, calling it “the most nutrient-dense, most bioavailable food” available.

I now as a heart surgeon go around telling people that meat is medicine.

This claim overstates the evidence. The relationship between saturated fat and heart disease has been extensively studied, and the consensus remains cautious. A 2020 review by the American Heart Association reaffirmed that replacing saturated fat with polyunsaturated fat reduces cardiovascular events.

That said, more recent research has introduced nuance. Some studies, including a 2010 meta-analysis in the American Journal of Clinical Nutrition, found no significant association between saturated fat intake and heart disease risk when looking at observational data alone. The context matters—what replaces saturated fat in the diet, overall dietary patterns, and metabolic health all play roles.

Red meat consumption is similarly complex. Processed red meat has consistently been linked to increased cardiovascular risk, while unprocessed red meat shows weaker or inconsistent associations. Stating that “the more saturated fat you have, the lower your risk” is not supported by the preponderance of evidence.

Can You Eat 12 Eggs a Day?

When asked whether eating 12 eggs daily with butter and ground beef would harm the heart, Dr. Ovadia answered with confidence.

There is no reason that that is going to harm your heart and that can be a great overall health strategy.

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

How Insulin Resistance Harms the Heart

Dr. Ovadia outlines several pathways through which insulin resistance leads to heart disease:

• Elevated blood sugar: Sustained levels above 140 mg/dL damage blood vessel walls
• Particle quality changes: More small, dense LDL particles that are atherogenic
• Reduced nitric oxide: Insulin resistance blocks production of this blood vessel protector
• Increased inflammation: Metabolic dysfunction triggers chronic inflammatory responses

Each of these mechanisms has been documented in medical literature, making insulin resistance a legitimate therapeutic target.

The Statin Controversy

Dr. Ovadia takes a particularly strong stance against statins, especially for people without existing heart disease. He points out that these drugs can actually worsen insulin resistance.

After you take statins for 5 years, your risk of developing insulin resistance starts to increase significantly.

He also challenges the magnitude of statins’ benefits, noting that in primary prevention—people who haven’t had a heart attack—the reduction in risk is less than 1%, with a number needed to treat between 80 and 120.

Statins have never been shown to save lives.

The evidence on this is mixed. Research does show that statins can increase the risk of new-onset diabetes, particularly in people with metabolic risk factors. A 2019 study in Diabetes Care found a modest increase in diabetes risk among statin users.

However, Dr. Ovadia’s claim that statins have “never been shown to save lives” requires context. Multiple large trials and meta-analyses, including those published in The Lancet, have demonstrated that statins reduce all-cause mortality in high-risk populations and those with established cardiovascular disease. The benefit in primary prevention is smaller and more debated, but not nonexistent.

The clinical decision to prescribe statins involves weighing individual risk factors, not a blanket approach.

Saturated Fat and Red Meat: Medicine, Not Poison

Perhaps Dr. Ovadia’s most provocative claim is that saturated fat and red meat are not only safe but beneficial for heart health.

The more saturated fat you have, the lower your risk of heart disease is going to be. The meat, the butter, the dairy, these are actually protective against heart disease.

He goes so far as to say that red meat is essential for heart health, calling it “the most nutrient-dense, most bioavailable food” available.

I now as a heart surgeon go around telling people that meat is medicine.

This claim overstates the evidence. The relationship between saturated fat and heart disease has been extensively studied, and the consensus remains cautious. A 2020 review by the American Heart Association reaffirmed that replacing saturated fat with polyunsaturated fat reduces cardiovascular events.

That said, more recent research has introduced nuance. Some studies, including a 2010 meta-analysis in the American Journal of Clinical Nutrition, found no significant association between saturated fat intake and heart disease risk when looking at observational data alone. The context matters—what replaces saturated fat in the diet, overall dietary patterns, and metabolic health all play roles.

Red meat consumption is similarly complex. Processed red meat has consistently been linked to increased cardiovascular risk, while unprocessed red meat shows weaker or inconsistent associations. Stating that “the more saturated fat you have, the lower your risk” is not supported by the preponderance of evidence.

Can You Eat 12 Eggs a Day?

When asked whether eating 12 eggs daily with butter and ground beef would harm the heart, Dr. Ovadia answered with confidence.

There is no reason that that is going to harm your heart and that can be a great overall health strategy.

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

Insulin resistance is indeed a major cardiovascular risk factor, and addressing it can improve heart health outcomes.

How Insulin Resistance Harms the Heart

Dr. Ovadia outlines several pathways through which insulin resistance leads to heart disease:

• Elevated blood sugar: Sustained levels above 140 mg/dL damage blood vessel walls
• Particle quality changes: More small, dense LDL particles that are atherogenic
• Reduced nitric oxide: Insulin resistance blocks production of this blood vessel protector
• Increased inflammation: Metabolic dysfunction triggers chronic inflammatory responses

Each of these mechanisms has been documented in medical literature, making insulin resistance a legitimate therapeutic target.

The Statin Controversy

Dr. Ovadia takes a particularly strong stance against statins, especially for people without existing heart disease. He points out that these drugs can actually worsen insulin resistance.

After you take statins for 5 years, your risk of developing insulin resistance starts to increase significantly.

He also challenges the magnitude of statins’ benefits, noting that in primary prevention—people who haven’t had a heart attack—the reduction in risk is less than 1%, with a number needed to treat between 80 and 120.

Statins have never been shown to save lives.

The evidence on this is mixed. Research does show that statins can increase the risk of new-onset diabetes, particularly in people with metabolic risk factors. A 2019 study in Diabetes Care found a modest increase in diabetes risk among statin users.

However, Dr. Ovadia’s claim that statins have “never been shown to save lives” requires context. Multiple large trials and meta-analyses, including those published in The Lancet, have demonstrated that statins reduce all-cause mortality in high-risk populations and those with established cardiovascular disease. The benefit in primary prevention is smaller and more debated, but not nonexistent.

The clinical decision to prescribe statins involves weighing individual risk factors, not a blanket approach.

Saturated Fat and Red Meat: Medicine, Not Poison

Perhaps Dr. Ovadia’s most provocative claim is that saturated fat and red meat are not only safe but beneficial for heart health.

The more saturated fat you have, the lower your risk of heart disease is going to be. The meat, the butter, the dairy, these are actually protective against heart disease.

He goes so far as to say that red meat is essential for heart health, calling it “the most nutrient-dense, most bioavailable food” available.

I now as a heart surgeon go around telling people that meat is medicine.

This claim overstates the evidence. The relationship between saturated fat and heart disease has been extensively studied, and the consensus remains cautious. A 2020 review by the American Heart Association reaffirmed that replacing saturated fat with polyunsaturated fat reduces cardiovascular events.

That said, more recent research has introduced nuance. Some studies, including a 2010 meta-analysis in the American Journal of Clinical Nutrition, found no significant association between saturated fat intake and heart disease risk when looking at observational data alone. The context matters—what replaces saturated fat in the diet, overall dietary patterns, and metabolic health all play roles.

Red meat consumption is similarly complex. Processed red meat has consistently been linked to increased cardiovascular risk, while unprocessed red meat shows weaker or inconsistent associations. Stating that “the more saturated fat you have, the lower your risk” is not supported by the preponderance of evidence.

Can You Eat 12 Eggs a Day?

When asked whether eating 12 eggs daily with butter and ground beef would harm the heart, Dr. Ovadia answered with confidence.

There is no reason that that is going to harm your heart and that can be a great overall health strategy.

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

Insulin resistance is indeed a major cardiovascular risk factor, and addressing it can improve heart health outcomes.

How Insulin Resistance Harms the Heart

Dr. Ovadia outlines several pathways through which insulin resistance leads to heart disease:

• Elevated blood sugar: Sustained levels above 140 mg/dL damage blood vessel walls
• Particle quality changes: More small, dense LDL particles that are atherogenic
• Reduced nitric oxide: Insulin resistance blocks production of this blood vessel protector
• Increased inflammation: Metabolic dysfunction triggers chronic inflammatory responses

Each of these mechanisms has been documented in medical literature, making insulin resistance a legitimate therapeutic target.

The Statin Controversy

Dr. Ovadia takes a particularly strong stance against statins, especially for people without existing heart disease. He points out that these drugs can actually worsen insulin resistance.

After you take statins for 5 years, your risk of developing insulin resistance starts to increase significantly.

He also challenges the magnitude of statins’ benefits, noting that in primary prevention—people who haven’t had a heart attack—the reduction in risk is less than 1%, with a number needed to treat between 80 and 120.

Statins have never been shown to save lives.

The evidence on this is mixed. Research does show that statins can increase the risk of new-onset diabetes, particularly in people with metabolic risk factors. A 2019 study in Diabetes Care found a modest increase in diabetes risk among statin users.

However, Dr. Ovadia’s claim that statins have “never been shown to save lives” requires context. Multiple large trials and meta-analyses, including those published in The Lancet, have demonstrated that statins reduce all-cause mortality in high-risk populations and those with established cardiovascular disease. The benefit in primary prevention is smaller and more debated, but not nonexistent.

The clinical decision to prescribe statins involves weighing individual risk factors, not a blanket approach.

Saturated Fat and Red Meat: Medicine, Not Poison

Perhaps Dr. Ovadia’s most provocative claim is that saturated fat and red meat are not only safe but beneficial for heart health.

The more saturated fat you have, the lower your risk of heart disease is going to be. The meat, the butter, the dairy, these are actually protective against heart disease.

He goes so far as to say that red meat is essential for heart health, calling it “the most nutrient-dense, most bioavailable food” available.

I now as a heart surgeon go around telling people that meat is medicine.

This claim overstates the evidence. The relationship between saturated fat and heart disease has been extensively studied, and the consensus remains cautious. A 2020 review by the American Heart Association reaffirmed that replacing saturated fat with polyunsaturated fat reduces cardiovascular events.

That said, more recent research has introduced nuance. Some studies, including a 2010 meta-analysis in the American Journal of Clinical Nutrition, found no significant association between saturated fat intake and heart disease risk when looking at observational data alone. The context matters—what replaces saturated fat in the diet, overall dietary patterns, and metabolic health all play roles.

Red meat consumption is similarly complex. Processed red meat has consistently been linked to increased cardiovascular risk, while unprocessed red meat shows weaker or inconsistent associations. Stating that “the more saturated fat you have, the lower your risk” is not supported by the preponderance of evidence.

Can You Eat 12 Eggs a Day?

When asked whether eating 12 eggs daily with butter and ground beef would harm the heart, Dr. Ovadia answered with confidence.

There is no reason that that is going to harm your heart and that can be a great overall health strategy.

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

This claim is well-supported by research. Studies have established strong links between insulin resistance and cardiovascular disease. A 2019 review in Endocrine Reviews confirmed that insulin resistance contributes to atherosclerosis through multiple mechanisms, including inflammation, oxidative stress, and dyslipidemia.

Insulin resistance is indeed a major cardiovascular risk factor, and addressing it can improve heart health outcomes.

How Insulin Resistance Harms the Heart

Dr. Ovadia outlines several pathways through which insulin resistance leads to heart disease:

• Elevated blood sugar: Sustained levels above 140 mg/dL damage blood vessel walls
• Particle quality changes: More small, dense LDL particles that are atherogenic
• Reduced nitric oxide: Insulin resistance blocks production of this blood vessel protector
• Increased inflammation: Metabolic dysfunction triggers chronic inflammatory responses

Each of these mechanisms has been documented in medical literature, making insulin resistance a legitimate therapeutic target.

The Statin Controversy

Dr. Ovadia takes a particularly strong stance against statins, especially for people without existing heart disease. He points out that these drugs can actually worsen insulin resistance.

After you take statins for 5 years, your risk of developing insulin resistance starts to increase significantly.

He also challenges the magnitude of statins’ benefits, noting that in primary prevention—people who haven’t had a heart attack—the reduction in risk is less than 1%, with a number needed to treat between 80 and 120.

Statins have never been shown to save lives.

The evidence on this is mixed. Research does show that statins can increase the risk of new-onset diabetes, particularly in people with metabolic risk factors. A 2019 study in Diabetes Care found a modest increase in diabetes risk among statin users.

However, Dr. Ovadia’s claim that statins have “never been shown to save lives” requires context. Multiple large trials and meta-analyses, including those published in The Lancet, have demonstrated that statins reduce all-cause mortality in high-risk populations and those with established cardiovascular disease. The benefit in primary prevention is smaller and more debated, but not nonexistent.

The clinical decision to prescribe statins involves weighing individual risk factors, not a blanket approach.

Saturated Fat and Red Meat: Medicine, Not Poison

Perhaps Dr. Ovadia’s most provocative claim is that saturated fat and red meat are not only safe but beneficial for heart health.

The more saturated fat you have, the lower your risk of heart disease is going to be. The meat, the butter, the dairy, these are actually protective against heart disease.

He goes so far as to say that red meat is essential for heart health, calling it “the most nutrient-dense, most bioavailable food” available.

I now as a heart surgeon go around telling people that meat is medicine.

This claim overstates the evidence. The relationship between saturated fat and heart disease has been extensively studied, and the consensus remains cautious. A 2020 review by the American Heart Association reaffirmed that replacing saturated fat with polyunsaturated fat reduces cardiovascular events.

That said, more recent research has introduced nuance. Some studies, including a 2010 meta-analysis in the American Journal of Clinical Nutrition, found no significant association between saturated fat intake and heart disease risk when looking at observational data alone. The context matters—what replaces saturated fat in the diet, overall dietary patterns, and metabolic health all play roles.

Red meat consumption is similarly complex. Processed red meat has consistently been linked to increased cardiovascular risk, while unprocessed red meat shows weaker or inconsistent associations. Stating that “the more saturated fat you have, the lower your risk” is not supported by the preponderance of evidence.

Can You Eat 12 Eggs a Day?

When asked whether eating 12 eggs daily with butter and ground beef would harm the heart, Dr. Ovadia answered with confidence.

There is no reason that that is going to harm your heart and that can be a great overall health strategy.

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

This claim is well-supported by research. Studies have established strong links between insulin resistance and cardiovascular disease. A 2019 review in Endocrine Reviews confirmed that insulin resistance contributes to atherosclerosis through multiple mechanisms, including inflammation, oxidative stress, and dyslipidemia.

Insulin resistance is indeed a major cardiovascular risk factor, and addressing it can improve heart health outcomes.

How Insulin Resistance Harms the Heart

Dr. Ovadia outlines several pathways through which insulin resistance leads to heart disease:

• Elevated blood sugar: Sustained levels above 140 mg/dL damage blood vessel walls
• Particle quality changes: More small, dense LDL particles that are atherogenic
• Reduced nitric oxide: Insulin resistance blocks production of this blood vessel protector
• Increased inflammation: Metabolic dysfunction triggers chronic inflammatory responses

Each of these mechanisms has been documented in medical literature, making insulin resistance a legitimate therapeutic target.

The Statin Controversy

Dr. Ovadia takes a particularly strong stance against statins, especially for people without existing heart disease. He points out that these drugs can actually worsen insulin resistance.

After you take statins for 5 years, your risk of developing insulin resistance starts to increase significantly.

He also challenges the magnitude of statins’ benefits, noting that in primary prevention—people who haven’t had a heart attack—the reduction in risk is less than 1%, with a number needed to treat between 80 and 120.

Statins have never been shown to save lives.

The evidence on this is mixed. Research does show that statins can increase the risk of new-onset diabetes, particularly in people with metabolic risk factors. A 2019 study in Diabetes Care found a modest increase in diabetes risk among statin users.

However, Dr. Ovadia’s claim that statins have “never been shown to save lives” requires context. Multiple large trials and meta-analyses, including those published in The Lancet, have demonstrated that statins reduce all-cause mortality in high-risk populations and those with established cardiovascular disease. The benefit in primary prevention is smaller and more debated, but not nonexistent.

The clinical decision to prescribe statins involves weighing individual risk factors, not a blanket approach.

Saturated Fat and Red Meat: Medicine, Not Poison

Perhaps Dr. Ovadia’s most provocative claim is that saturated fat and red meat are not only safe but beneficial for heart health.

The more saturated fat you have, the lower your risk of heart disease is going to be. The meat, the butter, the dairy, these are actually protective against heart disease.

He goes so far as to say that red meat is essential for heart health, calling it “the most nutrient-dense, most bioavailable food” available.

I now as a heart surgeon go around telling people that meat is medicine.

This claim overstates the evidence. The relationship between saturated fat and heart disease has been extensively studied, and the consensus remains cautious. A 2020 review by the American Heart Association reaffirmed that replacing saturated fat with polyunsaturated fat reduces cardiovascular events.

That said, more recent research has introduced nuance. Some studies, including a 2010 meta-analysis in the American Journal of Clinical Nutrition, found no significant association between saturated fat intake and heart disease risk when looking at observational data alone. The context matters—what replaces saturated fat in the diet, overall dietary patterns, and metabolic health all play roles.

Red meat consumption is similarly complex. Processed red meat has consistently been linked to increased cardiovascular risk, while unprocessed red meat shows weaker or inconsistent associations. Stating that “the more saturated fat you have, the lower your risk” is not supported by the preponderance of evidence.

Can You Eat 12 Eggs a Day?

When asked whether eating 12 eggs daily with butter and ground beef would harm the heart, Dr. Ovadia answered with confidence.

There is no reason that that is going to harm your heart and that can be a great overall health strategy.

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

He explains that high blood sugar damages blood vessel walls, creating an environment where cholesterol can become problematic. Insulin resistance also changes the quality of cholesterol particles, shifting them toward smaller, denser forms that are more likely to cause plaque buildup.

This claim is well-supported by research. Studies have established strong links between insulin resistance and cardiovascular disease. A 2019 review in Endocrine Reviews confirmed that insulin resistance contributes to atherosclerosis through multiple mechanisms, including inflammation, oxidative stress, and dyslipidemia.

Insulin resistance is indeed a major cardiovascular risk factor, and addressing it can improve heart health outcomes.

How Insulin Resistance Harms the Heart

Dr. Ovadia outlines several pathways through which insulin resistance leads to heart disease:

• Elevated blood sugar: Sustained levels above 140 mg/dL damage blood vessel walls
• Particle quality changes: More small, dense LDL particles that are atherogenic
• Reduced nitric oxide: Insulin resistance blocks production of this blood vessel protector
• Increased inflammation: Metabolic dysfunction triggers chronic inflammatory responses

Each of these mechanisms has been documented in medical literature, making insulin resistance a legitimate therapeutic target.

The Statin Controversy

Dr. Ovadia takes a particularly strong stance against statins, especially for people without existing heart disease. He points out that these drugs can actually worsen insulin resistance.

After you take statins for 5 years, your risk of developing insulin resistance starts to increase significantly.

He also challenges the magnitude of statins’ benefits, noting that in primary prevention—people who haven’t had a heart attack—the reduction in risk is less than 1%, with a number needed to treat between 80 and 120.

Statins have never been shown to save lives.

The evidence on this is mixed. Research does show that statins can increase the risk of new-onset diabetes, particularly in people with metabolic risk factors. A 2019 study in Diabetes Care found a modest increase in diabetes risk among statin users.

However, Dr. Ovadia’s claim that statins have “never been shown to save lives” requires context. Multiple large trials and meta-analyses, including those published in The Lancet, have demonstrated that statins reduce all-cause mortality in high-risk populations and those with established cardiovascular disease. The benefit in primary prevention is smaller and more debated, but not nonexistent.

The clinical decision to prescribe statins involves weighing individual risk factors, not a blanket approach.

Saturated Fat and Red Meat: Medicine, Not Poison

Perhaps Dr. Ovadia’s most provocative claim is that saturated fat and red meat are not only safe but beneficial for heart health.

The more saturated fat you have, the lower your risk of heart disease is going to be. The meat, the butter, the dairy, these are actually protective against heart disease.

He goes so far as to say that red meat is essential for heart health, calling it “the most nutrient-dense, most bioavailable food” available.

I now as a heart surgeon go around telling people that meat is medicine.

This claim overstates the evidence. The relationship between saturated fat and heart disease has been extensively studied, and the consensus remains cautious. A 2020 review by the American Heart Association reaffirmed that replacing saturated fat with polyunsaturated fat reduces cardiovascular events.

That said, more recent research has introduced nuance. Some studies, including a 2010 meta-analysis in the American Journal of Clinical Nutrition, found no significant association between saturated fat intake and heart disease risk when looking at observational data alone. The context matters—what replaces saturated fat in the diet, overall dietary patterns, and metabolic health all play roles.

Red meat consumption is similarly complex. Processed red meat has consistently been linked to increased cardiovascular risk, while unprocessed red meat shows weaker or inconsistent associations. Stating that “the more saturated fat you have, the lower your risk” is not supported by the preponderance of evidence.

Can You Eat 12 Eggs a Day?

When asked whether eating 12 eggs daily with butter and ground beef would harm the heart, Dr. Ovadia answered with confidence.

There is no reason that that is going to harm your heart and that can be a great overall health strategy.

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

He explains that high blood sugar damages blood vessel walls, creating an environment where cholesterol can become problematic. Insulin resistance also changes the quality of cholesterol particles, shifting them toward smaller, denser forms that are more likely to cause plaque buildup.

This claim is well-supported by research. Studies have established strong links between insulin resistance and cardiovascular disease. A 2019 review in Endocrine Reviews confirmed that insulin resistance contributes to atherosclerosis through multiple mechanisms, including inflammation, oxidative stress, and dyslipidemia.

Insulin resistance is indeed a major cardiovascular risk factor, and addressing it can improve heart health outcomes.

How Insulin Resistance Harms the Heart

Dr. Ovadia outlines several pathways through which insulin resistance leads to heart disease:

• Elevated blood sugar: Sustained levels above 140 mg/dL damage blood vessel walls
• Particle quality changes: More small, dense LDL particles that are atherogenic
• Reduced nitric oxide: Insulin resistance blocks production of this blood vessel protector
• Increased inflammation: Metabolic dysfunction triggers chronic inflammatory responses

Each of these mechanisms has been documented in medical literature, making insulin resistance a legitimate therapeutic target.

The Statin Controversy

Dr. Ovadia takes a particularly strong stance against statins, especially for people without existing heart disease. He points out that these drugs can actually worsen insulin resistance.

After you take statins for 5 years, your risk of developing insulin resistance starts to increase significantly.

He also challenges the magnitude of statins’ benefits, noting that in primary prevention—people who haven’t had a heart attack—the reduction in risk is less than 1%, with a number needed to treat between 80 and 120.

Statins have never been shown to save lives.

The evidence on this is mixed. Research does show that statins can increase the risk of new-onset diabetes, particularly in people with metabolic risk factors. A 2019 study in Diabetes Care found a modest increase in diabetes risk among statin users.

However, Dr. Ovadia’s claim that statins have “never been shown to save lives” requires context. Multiple large trials and meta-analyses, including those published in The Lancet, have demonstrated that statins reduce all-cause mortality in high-risk populations and those with established cardiovascular disease. The benefit in primary prevention is smaller and more debated, but not nonexistent.

The clinical decision to prescribe statins involves weighing individual risk factors, not a blanket approach.

Saturated Fat and Red Meat: Medicine, Not Poison

Perhaps Dr. Ovadia’s most provocative claim is that saturated fat and red meat are not only safe but beneficial for heart health.

The more saturated fat you have, the lower your risk of heart disease is going to be. The meat, the butter, the dairy, these are actually protective against heart disease.

He goes so far as to say that red meat is essential for heart health, calling it “the most nutrient-dense, most bioavailable food” available.

I now as a heart surgeon go around telling people that meat is medicine.

This claim overstates the evidence. The relationship between saturated fat and heart disease has been extensively studied, and the consensus remains cautious. A 2020 review by the American Heart Association reaffirmed that replacing saturated fat with polyunsaturated fat reduces cardiovascular events.

That said, more recent research has introduced nuance. Some studies, including a 2010 meta-analysis in the American Journal of Clinical Nutrition, found no significant association between saturated fat intake and heart disease risk when looking at observational data alone. The context matters—what replaces saturated fat in the diet, overall dietary patterns, and metabolic health all play roles.

Red meat consumption is similarly complex. Processed red meat has consistently been linked to increased cardiovascular risk, while unprocessed red meat shows weaker or inconsistent associations. Stating that “the more saturated fat you have, the lower your risk” is not supported by the preponderance of evidence.

Can You Eat 12 Eggs a Day?

When asked whether eating 12 eggs daily with butter and ground beef would harm the heart, Dr. Ovadia answered with confidence.

There is no reason that that is going to harm your heart and that can be a great overall health strategy.

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

According to Dr. Ovadia, insulin resistance is the true root cause of most heart disease. When cells become resistant to insulin, blood sugar levels rise and metabolic dysfunction follows.

When you are insulin resistant, you are more prone to having high blood sugar levels. That’s what really starts the process of heart disease.

He explains that high blood sugar damages blood vessel walls, creating an environment where cholesterol can become problematic. Insulin resistance also changes the quality of cholesterol particles, shifting them toward smaller, denser forms that are more likely to cause plaque buildup.

This claim is well-supported by research. Studies have established strong links between insulin resistance and cardiovascular disease. A 2019 review in Endocrine Reviews confirmed that insulin resistance contributes to atherosclerosis through multiple mechanisms, including inflammation, oxidative stress, and dyslipidemia.

Insulin resistance is indeed a major cardiovascular risk factor, and addressing it can improve heart health outcomes.

How Insulin Resistance Harms the Heart

Dr. Ovadia outlines several pathways through which insulin resistance leads to heart disease:

• Elevated blood sugar: Sustained levels above 140 mg/dL damage blood vessel walls
• Particle quality changes: More small, dense LDL particles that are atherogenic
• Reduced nitric oxide: Insulin resistance blocks production of this blood vessel protector
• Increased inflammation: Metabolic dysfunction triggers chronic inflammatory responses

Each of these mechanisms has been documented in medical literature, making insulin resistance a legitimate therapeutic target.

The Statin Controversy

Dr. Ovadia takes a particularly strong stance against statins, especially for people without existing heart disease. He points out that these drugs can actually worsen insulin resistance.

After you take statins for 5 years, your risk of developing insulin resistance starts to increase significantly.

He also challenges the magnitude of statins’ benefits, noting that in primary prevention—people who haven’t had a heart attack—the reduction in risk is less than 1%, with a number needed to treat between 80 and 120.

Statins have never been shown to save lives.

The evidence on this is mixed. Research does show that statins can increase the risk of new-onset diabetes, particularly in people with metabolic risk factors. A 2019 study in Diabetes Care found a modest increase in diabetes risk among statin users.

However, Dr. Ovadia’s claim that statins have “never been shown to save lives” requires context. Multiple large trials and meta-analyses, including those published in The Lancet, have demonstrated that statins reduce all-cause mortality in high-risk populations and those with established cardiovascular disease. The benefit in primary prevention is smaller and more debated, but not nonexistent.

The clinical decision to prescribe statins involves weighing individual risk factors, not a blanket approach.

Saturated Fat and Red Meat: Medicine, Not Poison

Perhaps Dr. Ovadia’s most provocative claim is that saturated fat and red meat are not only safe but beneficial for heart health.

The more saturated fat you have, the lower your risk of heart disease is going to be. The meat, the butter, the dairy, these are actually protective against heart disease.

He goes so far as to say that red meat is essential for heart health, calling it “the most nutrient-dense, most bioavailable food” available.

I now as a heart surgeon go around telling people that meat is medicine.

This claim overstates the evidence. The relationship between saturated fat and heart disease has been extensively studied, and the consensus remains cautious. A 2020 review by the American Heart Association reaffirmed that replacing saturated fat with polyunsaturated fat reduces cardiovascular events.

That said, more recent research has introduced nuance. Some studies, including a 2010 meta-analysis in the American Journal of Clinical Nutrition, found no significant association between saturated fat intake and heart disease risk when looking at observational data alone. The context matters—what replaces saturated fat in the diet, overall dietary patterns, and metabolic health all play roles.

Red meat consumption is similarly complex. Processed red meat has consistently been linked to increased cardiovascular risk, while unprocessed red meat shows weaker or inconsistent associations. Stating that “the more saturated fat you have, the lower your risk” is not supported by the preponderance of evidence.

Can You Eat 12 Eggs a Day?

When asked whether eating 12 eggs daily with butter and ground beef would harm the heart, Dr. Ovadia answered with confidence.

There is no reason that that is going to harm your heart and that can be a great overall health strategy.

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

According to Dr. Ovadia, insulin resistance is the true root cause of most heart disease. When cells become resistant to insulin, blood sugar levels rise and metabolic dysfunction follows.

When you are insulin resistant, you are more prone to having high blood sugar levels. That’s what really starts the process of heart disease.

He explains that high blood sugar damages blood vessel walls, creating an environment where cholesterol can become problematic. Insulin resistance also changes the quality of cholesterol particles, shifting them toward smaller, denser forms that are more likely to cause plaque buildup.

This claim is well-supported by research. Studies have established strong links between insulin resistance and cardiovascular disease. A 2019 review in Endocrine Reviews confirmed that insulin resistance contributes to atherosclerosis through multiple mechanisms, including inflammation, oxidative stress, and dyslipidemia.

Insulin resistance is indeed a major cardiovascular risk factor, and addressing it can improve heart health outcomes.

How Insulin Resistance Harms the Heart

Dr. Ovadia outlines several pathways through which insulin resistance leads to heart disease:

• Elevated blood sugar: Sustained levels above 140 mg/dL damage blood vessel walls
• Particle quality changes: More small, dense LDL particles that are atherogenic
• Reduced nitric oxide: Insulin resistance blocks production of this blood vessel protector
• Increased inflammation: Metabolic dysfunction triggers chronic inflammatory responses

Each of these mechanisms has been documented in medical literature, making insulin resistance a legitimate therapeutic target.

The Statin Controversy

Dr. Ovadia takes a particularly strong stance against statins, especially for people without existing heart disease. He points out that these drugs can actually worsen insulin resistance.

After you take statins for 5 years, your risk of developing insulin resistance starts to increase significantly.

He also challenges the magnitude of statins’ benefits, noting that in primary prevention—people who haven’t had a heart attack—the reduction in risk is less than 1%, with a number needed to treat between 80 and 120.

Statins have never been shown to save lives.

The evidence on this is mixed. Research does show that statins can increase the risk of new-onset diabetes, particularly in people with metabolic risk factors. A 2019 study in Diabetes Care found a modest increase in diabetes risk among statin users.

However, Dr. Ovadia’s claim that statins have “never been shown to save lives” requires context. Multiple large trials and meta-analyses, including those published in The Lancet, have demonstrated that statins reduce all-cause mortality in high-risk populations and those with established cardiovascular disease. The benefit in primary prevention is smaller and more debated, but not nonexistent.

The clinical decision to prescribe statins involves weighing individual risk factors, not a blanket approach.

Saturated Fat and Red Meat: Medicine, Not Poison

Perhaps Dr. Ovadia’s most provocative claim is that saturated fat and red meat are not only safe but beneficial for heart health.

The more saturated fat you have, the lower your risk of heart disease is going to be. The meat, the butter, the dairy, these are actually protective against heart disease.

He goes so far as to say that red meat is essential for heart health, calling it “the most nutrient-dense, most bioavailable food” available.

I now as a heart surgeon go around telling people that meat is medicine.

This claim overstates the evidence. The relationship between saturated fat and heart disease has been extensively studied, and the consensus remains cautious. A 2020 review by the American Heart Association reaffirmed that replacing saturated fat with polyunsaturated fat reduces cardiovascular events.

That said, more recent research has introduced nuance. Some studies, including a 2010 meta-analysis in the American Journal of Clinical Nutrition, found no significant association between saturated fat intake and heart disease risk when looking at observational data alone. The context matters—what replaces saturated fat in the diet, overall dietary patterns, and metabolic health all play roles.

Red meat consumption is similarly complex. Processed red meat has consistently been linked to increased cardiovascular risk, while unprocessed red meat shows weaker or inconsistent associations. Stating that “the more saturated fat you have, the lower your risk” is not supported by the preponderance of evidence.

Can You Eat 12 Eggs a Day?

When asked whether eating 12 eggs daily with butter and ground beef would harm the heart, Dr. Ovadia answered with confidence.

There is no reason that that is going to harm your heart and that can be a great overall health strategy.

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

Insulin Resistance: The Hidden Driver

According to Dr. Ovadia, insulin resistance is the true root cause of most heart disease. When cells become resistant to insulin, blood sugar levels rise and metabolic dysfunction follows.

When you are insulin resistant, you are more prone to having high blood sugar levels. That’s what really starts the process of heart disease.

He explains that high blood sugar damages blood vessel walls, creating an environment where cholesterol can become problematic. Insulin resistance also changes the quality of cholesterol particles, shifting them toward smaller, denser forms that are more likely to cause plaque buildup.

This claim is well-supported by research. Studies have established strong links between insulin resistance and cardiovascular disease. A 2019 review in Endocrine Reviews confirmed that insulin resistance contributes to atherosclerosis through multiple mechanisms, including inflammation, oxidative stress, and dyslipidemia.

Insulin resistance is indeed a major cardiovascular risk factor, and addressing it can improve heart health outcomes.

How Insulin Resistance Harms the Heart

Dr. Ovadia outlines several pathways through which insulin resistance leads to heart disease:

• Elevated blood sugar: Sustained levels above 140 mg/dL damage blood vessel walls
• Particle quality changes: More small, dense LDL particles that are atherogenic
• Reduced nitric oxide: Insulin resistance blocks production of this blood vessel protector
• Increased inflammation: Metabolic dysfunction triggers chronic inflammatory responses

Each of these mechanisms has been documented in medical literature, making insulin resistance a legitimate therapeutic target.

The Statin Controversy

Dr. Ovadia takes a particularly strong stance against statins, especially for people without existing heart disease. He points out that these drugs can actually worsen insulin resistance.

After you take statins for 5 years, your risk of developing insulin resistance starts to increase significantly.

He also challenges the magnitude of statins’ benefits, noting that in primary prevention—people who haven’t had a heart attack—the reduction in risk is less than 1%, with a number needed to treat between 80 and 120.

Statins have never been shown to save lives.

The evidence on this is mixed. Research does show that statins can increase the risk of new-onset diabetes, particularly in people with metabolic risk factors. A 2019 study in Diabetes Care found a modest increase in diabetes risk among statin users.

However, Dr. Ovadia’s claim that statins have “never been shown to save lives” requires context. Multiple large trials and meta-analyses, including those published in The Lancet, have demonstrated that statins reduce all-cause mortality in high-risk populations and those with established cardiovascular disease. The benefit in primary prevention is smaller and more debated, but not nonexistent.

The clinical decision to prescribe statins involves weighing individual risk factors, not a blanket approach.

Saturated Fat and Red Meat: Medicine, Not Poison

Perhaps Dr. Ovadia’s most provocative claim is that saturated fat and red meat are not only safe but beneficial for heart health.

The more saturated fat you have, the lower your risk of heart disease is going to be. The meat, the butter, the dairy, these are actually protective against heart disease.

He goes so far as to say that red meat is essential for heart health, calling it “the most nutrient-dense, most bioavailable food” available.

I now as a heart surgeon go around telling people that meat is medicine.

This claim overstates the evidence. The relationship between saturated fat and heart disease has been extensively studied, and the consensus remains cautious. A 2020 review by the American Heart Association reaffirmed that replacing saturated fat with polyunsaturated fat reduces cardiovascular events.

That said, more recent research has introduced nuance. Some studies, including a 2010 meta-analysis in the American Journal of Clinical Nutrition, found no significant association between saturated fat intake and heart disease risk when looking at observational data alone. The context matters—what replaces saturated fat in the diet, overall dietary patterns, and metabolic health all play roles.

Red meat consumption is similarly complex. Processed red meat has consistently been linked to increased cardiovascular risk, while unprocessed red meat shows weaker or inconsistent associations. Stating that “the more saturated fat you have, the lower your risk” is not supported by the preponderance of evidence.

Can You Eat 12 Eggs a Day?

When asked whether eating 12 eggs daily with butter and ground beef would harm the heart, Dr. Ovadia answered with confidence.

There is no reason that that is going to harm your heart and that can be a great overall health strategy.

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

Insulin Resistance: The Hidden Driver

According to Dr. Ovadia, insulin resistance is the true root cause of most heart disease. When cells become resistant to insulin, blood sugar levels rise and metabolic dysfunction follows.

When you are insulin resistant, you are more prone to having high blood sugar levels. That’s what really starts the process of heart disease.

He explains that high blood sugar damages blood vessel walls, creating an environment where cholesterol can become problematic. Insulin resistance also changes the quality of cholesterol particles, shifting them toward smaller, denser forms that are more likely to cause plaque buildup.

This claim is well-supported by research. Studies have established strong links between insulin resistance and cardiovascular disease. A 2019 review in Endocrine Reviews confirmed that insulin resistance contributes to atherosclerosis through multiple mechanisms, including inflammation, oxidative stress, and dyslipidemia.

Insulin resistance is indeed a major cardiovascular risk factor, and addressing it can improve heart health outcomes.

How Insulin Resistance Harms the Heart

Dr. Ovadia outlines several pathways through which insulin resistance leads to heart disease:

• Elevated blood sugar: Sustained levels above 140 mg/dL damage blood vessel walls
• Particle quality changes: More small, dense LDL particles that are atherogenic
• Reduced nitric oxide: Insulin resistance blocks production of this blood vessel protector
• Increased inflammation: Metabolic dysfunction triggers chronic inflammatory responses

Each of these mechanisms has been documented in medical literature, making insulin resistance a legitimate therapeutic target.

The Statin Controversy

Dr. Ovadia takes a particularly strong stance against statins, especially for people without existing heart disease. He points out that these drugs can actually worsen insulin resistance.

After you take statins for 5 years, your risk of developing insulin resistance starts to increase significantly.

He also challenges the magnitude of statins’ benefits, noting that in primary prevention—people who haven’t had a heart attack—the reduction in risk is less than 1%, with a number needed to treat between 80 and 120.

Statins have never been shown to save lives.

The evidence on this is mixed. Research does show that statins can increase the risk of new-onset diabetes, particularly in people with metabolic risk factors. A 2019 study in Diabetes Care found a modest increase in diabetes risk among statin users.

However, Dr. Ovadia’s claim that statins have “never been shown to save lives” requires context. Multiple large trials and meta-analyses, including those published in The Lancet, have demonstrated that statins reduce all-cause mortality in high-risk populations and those with established cardiovascular disease. The benefit in primary prevention is smaller and more debated, but not nonexistent.

The clinical decision to prescribe statins involves weighing individual risk factors, not a blanket approach.

Saturated Fat and Red Meat: Medicine, Not Poison

Perhaps Dr. Ovadia’s most provocative claim is that saturated fat and red meat are not only safe but beneficial for heart health.

The more saturated fat you have, the lower your risk of heart disease is going to be. The meat, the butter, the dairy, these are actually protective against heart disease.

He goes so far as to say that red meat is essential for heart health, calling it “the most nutrient-dense, most bioavailable food” available.

I now as a heart surgeon go around telling people that meat is medicine.

This claim overstates the evidence. The relationship between saturated fat and heart disease has been extensively studied, and the consensus remains cautious. A 2020 review by the American Heart Association reaffirmed that replacing saturated fat with polyunsaturated fat reduces cardiovascular events.

That said, more recent research has introduced nuance. Some studies, including a 2010 meta-analysis in the American Journal of Clinical Nutrition, found no significant association between saturated fat intake and heart disease risk when looking at observational data alone. The context matters—what replaces saturated fat in the diet, overall dietary patterns, and metabolic health all play roles.

Red meat consumption is similarly complex. Processed red meat has consistently been linked to increased cardiovascular risk, while unprocessed red meat shows weaker or inconsistent associations. Stating that “the more saturated fat you have, the lower your risk” is not supported by the preponderance of evidence.

Can You Eat 12 Eggs a Day?

When asked whether eating 12 eggs daily with butter and ground beef would harm the heart, Dr. Ovadia answered with confidence.

There is no reason that that is going to harm your heart and that can be a great overall health strategy.

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

That said, cholesterol is not the only factor. Inflammation, insulin resistance, blood pressure, and lifestyle all contribute to cardiovascular health. Dr. Ovadia’s emphasis on these additional factors aligns with current understanding—but the evidence does not support dismissing cholesterol management entirely.

Insulin Resistance: The Hidden Driver

According to Dr. Ovadia, insulin resistance is the true root cause of most heart disease. When cells become resistant to insulin, blood sugar levels rise and metabolic dysfunction follows.

When you are insulin resistant, you are more prone to having high blood sugar levels. That’s what really starts the process of heart disease.

He explains that high blood sugar damages blood vessel walls, creating an environment where cholesterol can become problematic. Insulin resistance also changes the quality of cholesterol particles, shifting them toward smaller, denser forms that are more likely to cause plaque buildup.

This claim is well-supported by research. Studies have established strong links between insulin resistance and cardiovascular disease. A 2019 review in Endocrine Reviews confirmed that insulin resistance contributes to atherosclerosis through multiple mechanisms, including inflammation, oxidative stress, and dyslipidemia.

Insulin resistance is indeed a major cardiovascular risk factor, and addressing it can improve heart health outcomes.

How Insulin Resistance Harms the Heart

Dr. Ovadia outlines several pathways through which insulin resistance leads to heart disease:

• Elevated blood sugar: Sustained levels above 140 mg/dL damage blood vessel walls
• Particle quality changes: More small, dense LDL particles that are atherogenic
• Reduced nitric oxide: Insulin resistance blocks production of this blood vessel protector
• Increased inflammation: Metabolic dysfunction triggers chronic inflammatory responses

Each of these mechanisms has been documented in medical literature, making insulin resistance a legitimate therapeutic target.

The Statin Controversy

Dr. Ovadia takes a particularly strong stance against statins, especially for people without existing heart disease. He points out that these drugs can actually worsen insulin resistance.

After you take statins for 5 years, your risk of developing insulin resistance starts to increase significantly.

He also challenges the magnitude of statins’ benefits, noting that in primary prevention—people who haven’t had a heart attack—the reduction in risk is less than 1%, with a number needed to treat between 80 and 120.

Statins have never been shown to save lives.

The evidence on this is mixed. Research does show that statins can increase the risk of new-onset diabetes, particularly in people with metabolic risk factors. A 2019 study in Diabetes Care found a modest increase in diabetes risk among statin users.

However, Dr. Ovadia’s claim that statins have “never been shown to save lives” requires context. Multiple large trials and meta-analyses, including those published in The Lancet, have demonstrated that statins reduce all-cause mortality in high-risk populations and those with established cardiovascular disease. The benefit in primary prevention is smaller and more debated, but not nonexistent.

The clinical decision to prescribe statins involves weighing individual risk factors, not a blanket approach.

Saturated Fat and Red Meat: Medicine, Not Poison

Perhaps Dr. Ovadia’s most provocative claim is that saturated fat and red meat are not only safe but beneficial for heart health.

The more saturated fat you have, the lower your risk of heart disease is going to be. The meat, the butter, the dairy, these are actually protective against heart disease.

He goes so far as to say that red meat is essential for heart health, calling it “the most nutrient-dense, most bioavailable food” available.

I now as a heart surgeon go around telling people that meat is medicine.

This claim overstates the evidence. The relationship between saturated fat and heart disease has been extensively studied, and the consensus remains cautious. A 2020 review by the American Heart Association reaffirmed that replacing saturated fat with polyunsaturated fat reduces cardiovascular events.

That said, more recent research has introduced nuance. Some studies, including a 2010 meta-analysis in the American Journal of Clinical Nutrition, found no significant association between saturated fat intake and heart disease risk when looking at observational data alone. The context matters—what replaces saturated fat in the diet, overall dietary patterns, and metabolic health all play roles.

Red meat consumption is similarly complex. Processed red meat has consistently been linked to increased cardiovascular risk, while unprocessed red meat shows weaker or inconsistent associations. Stating that “the more saturated fat you have, the lower your risk” is not supported by the preponderance of evidence.

Can You Eat 12 Eggs a Day?

When asked whether eating 12 eggs daily with butter and ground beef would harm the heart, Dr. Ovadia answered with confidence.

There is no reason that that is going to harm your heart and that can be a great overall health strategy.

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

That said, cholesterol is not the only factor. Inflammation, insulin resistance, blood pressure, and lifestyle all contribute to cardiovascular health. Dr. Ovadia’s emphasis on these additional factors aligns with current understanding—but the evidence does not support dismissing cholesterol management entirely.

Insulin Resistance: The Hidden Driver

According to Dr. Ovadia, insulin resistance is the true root cause of most heart disease. When cells become resistant to insulin, blood sugar levels rise and metabolic dysfunction follows.

When you are insulin resistant, you are more prone to having high blood sugar levels. That’s what really starts the process of heart disease.

He explains that high blood sugar damages blood vessel walls, creating an environment where cholesterol can become problematic. Insulin resistance also changes the quality of cholesterol particles, shifting them toward smaller, denser forms that are more likely to cause plaque buildup.

This claim is well-supported by research. Studies have established strong links between insulin resistance and cardiovascular disease. A 2019 review in Endocrine Reviews confirmed that insulin resistance contributes to atherosclerosis through multiple mechanisms, including inflammation, oxidative stress, and dyslipidemia.

Insulin resistance is indeed a major cardiovascular risk factor, and addressing it can improve heart health outcomes.

How Insulin Resistance Harms the Heart

Dr. Ovadia outlines several pathways through which insulin resistance leads to heart disease:

• Elevated blood sugar: Sustained levels above 140 mg/dL damage blood vessel walls
• Particle quality changes: More small, dense LDL particles that are atherogenic
• Reduced nitric oxide: Insulin resistance blocks production of this blood vessel protector
• Increased inflammation: Metabolic dysfunction triggers chronic inflammatory responses

Each of these mechanisms has been documented in medical literature, making insulin resistance a legitimate therapeutic target.

The Statin Controversy

Dr. Ovadia takes a particularly strong stance against statins, especially for people without existing heart disease. He points out that these drugs can actually worsen insulin resistance.

After you take statins for 5 years, your risk of developing insulin resistance starts to increase significantly.

He also challenges the magnitude of statins’ benefits, noting that in primary prevention—people who haven’t had a heart attack—the reduction in risk is less than 1%, with a number needed to treat between 80 and 120.

Statins have never been shown to save lives.

The evidence on this is mixed. Research does show that statins can increase the risk of new-onset diabetes, particularly in people with metabolic risk factors. A 2019 study in Diabetes Care found a modest increase in diabetes risk among statin users.

However, Dr. Ovadia’s claim that statins have “never been shown to save lives” requires context. Multiple large trials and meta-analyses, including those published in The Lancet, have demonstrated that statins reduce all-cause mortality in high-risk populations and those with established cardiovascular disease. The benefit in primary prevention is smaller and more debated, but not nonexistent.

The clinical decision to prescribe statins involves weighing individual risk factors, not a blanket approach.

Saturated Fat and Red Meat: Medicine, Not Poison

Perhaps Dr. Ovadia’s most provocative claim is that saturated fat and red meat are not only safe but beneficial for heart health.

The more saturated fat you have, the lower your risk of heart disease is going to be. The meat, the butter, the dairy, these are actually protective against heart disease.

He goes so far as to say that red meat is essential for heart health, calling it “the most nutrient-dense, most bioavailable food” available.

I now as a heart surgeon go around telling people that meat is medicine.

This claim overstates the evidence. The relationship between saturated fat and heart disease has been extensively studied, and the consensus remains cautious. A 2020 review by the American Heart Association reaffirmed that replacing saturated fat with polyunsaturated fat reduces cardiovascular events.

That said, more recent research has introduced nuance. Some studies, including a 2010 meta-analysis in the American Journal of Clinical Nutrition, found no significant association between saturated fat intake and heart disease risk when looking at observational data alone. The context matters—what replaces saturated fat in the diet, overall dietary patterns, and metabolic health all play roles.

Red meat consumption is similarly complex. Processed red meat has consistently been linked to increased cardiovascular risk, while unprocessed red meat shows weaker or inconsistent associations. Stating that “the more saturated fat you have, the lower your risk” is not supported by the preponderance of evidence.

Can You Eat 12 Eggs a Day?

When asked whether eating 12 eggs daily with butter and ground beef would harm the heart, Dr. Ovadia answered with confidence.

There is no reason that that is going to harm your heart and that can be a great overall health strategy.

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

The research here presents a more nuanced picture. Large-scale reviews confirm that elevated LDL cholesterol is associated with increased cardiovascular risk, and statin therapy does reduce cardiac events in high-risk populations. Meta-analyses published in journals like The Lancet and the Journal of the American Medical Association consistently show statins lower the risk of heart attacks and strokes, particularly in people with existing cardiovascular disease.

That said, cholesterol is not the only factor. Inflammation, insulin resistance, blood pressure, and lifestyle all contribute to cardiovascular health. Dr. Ovadia’s emphasis on these additional factors aligns with current understanding—but the evidence does not support dismissing cholesterol management entirely.

Insulin Resistance: The Hidden Driver

According to Dr. Ovadia, insulin resistance is the true root cause of most heart disease. When cells become resistant to insulin, blood sugar levels rise and metabolic dysfunction follows.

When you are insulin resistant, you are more prone to having high blood sugar levels. That’s what really starts the process of heart disease.

He explains that high blood sugar damages blood vessel walls, creating an environment where cholesterol can become problematic. Insulin resistance also changes the quality of cholesterol particles, shifting them toward smaller, denser forms that are more likely to cause plaque buildup.

This claim is well-supported by research. Studies have established strong links between insulin resistance and cardiovascular disease. A 2019 review in Endocrine Reviews confirmed that insulin resistance contributes to atherosclerosis through multiple mechanisms, including inflammation, oxidative stress, and dyslipidemia.

Insulin resistance is indeed a major cardiovascular risk factor, and addressing it can improve heart health outcomes.

How Insulin Resistance Harms the Heart

Dr. Ovadia outlines several pathways through which insulin resistance leads to heart disease:

• Elevated blood sugar: Sustained levels above 140 mg/dL damage blood vessel walls
• Particle quality changes: More small, dense LDL particles that are atherogenic
• Reduced nitric oxide: Insulin resistance blocks production of this blood vessel protector
• Increased inflammation: Metabolic dysfunction triggers chronic inflammatory responses

Each of these mechanisms has been documented in medical literature, making insulin resistance a legitimate therapeutic target.

The Statin Controversy

Dr. Ovadia takes a particularly strong stance against statins, especially for people without existing heart disease. He points out that these drugs can actually worsen insulin resistance.

After you take statins for 5 years, your risk of developing insulin resistance starts to increase significantly.

He also challenges the magnitude of statins’ benefits, noting that in primary prevention—people who haven’t had a heart attack—the reduction in risk is less than 1%, with a number needed to treat between 80 and 120.

Statins have never been shown to save lives.

The evidence on this is mixed. Research does show that statins can increase the risk of new-onset diabetes, particularly in people with metabolic risk factors. A 2019 study in Diabetes Care found a modest increase in diabetes risk among statin users.

However, Dr. Ovadia’s claim that statins have “never been shown to save lives” requires context. Multiple large trials and meta-analyses, including those published in The Lancet, have demonstrated that statins reduce all-cause mortality in high-risk populations and those with established cardiovascular disease. The benefit in primary prevention is smaller and more debated, but not nonexistent.

The clinical decision to prescribe statins involves weighing individual risk factors, not a blanket approach.

Saturated Fat and Red Meat: Medicine, Not Poison

Perhaps Dr. Ovadia’s most provocative claim is that saturated fat and red meat are not only safe but beneficial for heart health.

The more saturated fat you have, the lower your risk of heart disease is going to be. The meat, the butter, the dairy, these are actually protective against heart disease.

He goes so far as to say that red meat is essential for heart health, calling it “the most nutrient-dense, most bioavailable food” available.

I now as a heart surgeon go around telling people that meat is medicine.

This claim overstates the evidence. The relationship between saturated fat and heart disease has been extensively studied, and the consensus remains cautious. A 2020 review by the American Heart Association reaffirmed that replacing saturated fat with polyunsaturated fat reduces cardiovascular events.

That said, more recent research has introduced nuance. Some studies, including a 2010 meta-analysis in the American Journal of Clinical Nutrition, found no significant association between saturated fat intake and heart disease risk when looking at observational data alone. The context matters—what replaces saturated fat in the diet, overall dietary patterns, and metabolic health all play roles.

Red meat consumption is similarly complex. Processed red meat has consistently been linked to increased cardiovascular risk, while unprocessed red meat shows weaker or inconsistent associations. Stating that “the more saturated fat you have, the lower your risk” is not supported by the preponderance of evidence.

Can You Eat 12 Eggs a Day?

When asked whether eating 12 eggs daily with butter and ground beef would harm the heart, Dr. Ovadia answered with confidence.

There is no reason that that is going to harm your heart and that can be a great overall health strategy.

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

The research here presents a more nuanced picture. Large-scale reviews confirm that elevated LDL cholesterol is associated with increased cardiovascular risk, and statin therapy does reduce cardiac events in high-risk populations. Meta-analyses published in journals like The Lancet and the Journal of the American Medical Association consistently show statins lower the risk of heart attacks and strokes, particularly in people with existing cardiovascular disease.

That said, cholesterol is not the only factor. Inflammation, insulin resistance, blood pressure, and lifestyle all contribute to cardiovascular health. Dr. Ovadia’s emphasis on these additional factors aligns with current understanding—but the evidence does not support dismissing cholesterol management entirely.

Insulin Resistance: The Hidden Driver

According to Dr. Ovadia, insulin resistance is the true root cause of most heart disease. When cells become resistant to insulin, blood sugar levels rise and metabolic dysfunction follows.

When you are insulin resistant, you are more prone to having high blood sugar levels. That’s what really starts the process of heart disease.

He explains that high blood sugar damages blood vessel walls, creating an environment where cholesterol can become problematic. Insulin resistance also changes the quality of cholesterol particles, shifting them toward smaller, denser forms that are more likely to cause plaque buildup.

This claim is well-supported by research. Studies have established strong links between insulin resistance and cardiovascular disease. A 2019 review in Endocrine Reviews confirmed that insulin resistance contributes to atherosclerosis through multiple mechanisms, including inflammation, oxidative stress, and dyslipidemia.

Insulin resistance is indeed a major cardiovascular risk factor, and addressing it can improve heart health outcomes.

How Insulin Resistance Harms the Heart

Dr. Ovadia outlines several pathways through which insulin resistance leads to heart disease:

• Elevated blood sugar: Sustained levels above 140 mg/dL damage blood vessel walls
• Particle quality changes: More small, dense LDL particles that are atherogenic
• Reduced nitric oxide: Insulin resistance blocks production of this blood vessel protector
• Increased inflammation: Metabolic dysfunction triggers chronic inflammatory responses

Each of these mechanisms has been documented in medical literature, making insulin resistance a legitimate therapeutic target.

The Statin Controversy

Dr. Ovadia takes a particularly strong stance against statins, especially for people without existing heart disease. He points out that these drugs can actually worsen insulin resistance.

After you take statins for 5 years, your risk of developing insulin resistance starts to increase significantly.

He also challenges the magnitude of statins’ benefits, noting that in primary prevention—people who haven’t had a heart attack—the reduction in risk is less than 1%, with a number needed to treat between 80 and 120.

Statins have never been shown to save lives.

The evidence on this is mixed. Research does show that statins can increase the risk of new-onset diabetes, particularly in people with metabolic risk factors. A 2019 study in Diabetes Care found a modest increase in diabetes risk among statin users.

However, Dr. Ovadia’s claim that statins have “never been shown to save lives” requires context. Multiple large trials and meta-analyses, including those published in The Lancet, have demonstrated that statins reduce all-cause mortality in high-risk populations and those with established cardiovascular disease. The benefit in primary prevention is smaller and more debated, but not nonexistent.

The clinical decision to prescribe statins involves weighing individual risk factors, not a blanket approach.

Saturated Fat and Red Meat: Medicine, Not Poison

Perhaps Dr. Ovadia’s most provocative claim is that saturated fat and red meat are not only safe but beneficial for heart health.

The more saturated fat you have, the lower your risk of heart disease is going to be. The meat, the butter, the dairy, these are actually protective against heart disease.

He goes so far as to say that red meat is essential for heart health, calling it “the most nutrient-dense, most bioavailable food” available.

I now as a heart surgeon go around telling people that meat is medicine.

This claim overstates the evidence. The relationship between saturated fat and heart disease has been extensively studied, and the consensus remains cautious. A 2020 review by the American Heart Association reaffirmed that replacing saturated fat with polyunsaturated fat reduces cardiovascular events.

That said, more recent research has introduced nuance. Some studies, including a 2010 meta-analysis in the American Journal of Clinical Nutrition, found no significant association between saturated fat intake and heart disease risk when looking at observational data alone. The context matters—what replaces saturated fat in the diet, overall dietary patterns, and metabolic health all play roles.

Red meat consumption is similarly complex. Processed red meat has consistently been linked to increased cardiovascular risk, while unprocessed red meat shows weaker or inconsistent associations. Stating that “the more saturated fat you have, the lower your risk” is not supported by the preponderance of evidence.

Can You Eat 12 Eggs a Day?

When asked whether eating 12 eggs daily with butter and ground beef would harm the heart, Dr. Ovadia answered with confidence.

There is no reason that that is going to harm your heart and that can be a great overall health strategy.

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

He acknowledges that cholesterol plays some role in heart disease, but insists it’s not the root cause. The obsessive focus on cholesterol numbers, he argues, has distracted medicine from addressing the real problems.

The research here presents a more nuanced picture. Large-scale reviews confirm that elevated LDL cholesterol is associated with increased cardiovascular risk, and statin therapy does reduce cardiac events in high-risk populations. Meta-analyses published in journals like The Lancet and the Journal of the American Medical Association consistently show statins lower the risk of heart attacks and strokes, particularly in people with existing cardiovascular disease.

That said, cholesterol is not the only factor. Inflammation, insulin resistance, blood pressure, and lifestyle all contribute to cardiovascular health. Dr. Ovadia’s emphasis on these additional factors aligns with current understanding—but the evidence does not support dismissing cholesterol management entirely.

Insulin Resistance: The Hidden Driver

According to Dr. Ovadia, insulin resistance is the true root cause of most heart disease. When cells become resistant to insulin, blood sugar levels rise and metabolic dysfunction follows.

When you are insulin resistant, you are more prone to having high blood sugar levels. That’s what really starts the process of heart disease.

He explains that high blood sugar damages blood vessel walls, creating an environment where cholesterol can become problematic. Insulin resistance also changes the quality of cholesterol particles, shifting them toward smaller, denser forms that are more likely to cause plaque buildup.

This claim is well-supported by research. Studies have established strong links between insulin resistance and cardiovascular disease. A 2019 review in Endocrine Reviews confirmed that insulin resistance contributes to atherosclerosis through multiple mechanisms, including inflammation, oxidative stress, and dyslipidemia.

Insulin resistance is indeed a major cardiovascular risk factor, and addressing it can improve heart health outcomes.

How Insulin Resistance Harms the Heart

Dr. Ovadia outlines several pathways through which insulin resistance leads to heart disease:

• Elevated blood sugar: Sustained levels above 140 mg/dL damage blood vessel walls
• Particle quality changes: More small, dense LDL particles that are atherogenic
• Reduced nitric oxide: Insulin resistance blocks production of this blood vessel protector
• Increased inflammation: Metabolic dysfunction triggers chronic inflammatory responses

Each of these mechanisms has been documented in medical literature, making insulin resistance a legitimate therapeutic target.

The Statin Controversy

Dr. Ovadia takes a particularly strong stance against statins, especially for people without existing heart disease. He points out that these drugs can actually worsen insulin resistance.

After you take statins for 5 years, your risk of developing insulin resistance starts to increase significantly.

He also challenges the magnitude of statins’ benefits, noting that in primary prevention—people who haven’t had a heart attack—the reduction in risk is less than 1%, with a number needed to treat between 80 and 120.

Statins have never been shown to save lives.

The evidence on this is mixed. Research does show that statins can increase the risk of new-onset diabetes, particularly in people with metabolic risk factors. A 2019 study in Diabetes Care found a modest increase in diabetes risk among statin users.

However, Dr. Ovadia’s claim that statins have “never been shown to save lives” requires context. Multiple large trials and meta-analyses, including those published in The Lancet, have demonstrated that statins reduce all-cause mortality in high-risk populations and those with established cardiovascular disease. The benefit in primary prevention is smaller and more debated, but not nonexistent.

The clinical decision to prescribe statins involves weighing individual risk factors, not a blanket approach.

Saturated Fat and Red Meat: Medicine, Not Poison

Perhaps Dr. Ovadia’s most provocative claim is that saturated fat and red meat are not only safe but beneficial for heart health.

The more saturated fat you have, the lower your risk of heart disease is going to be. The meat, the butter, the dairy, these are actually protective against heart disease.

He goes so far as to say that red meat is essential for heart health, calling it “the most nutrient-dense, most bioavailable food” available.

I now as a heart surgeon go around telling people that meat is medicine.

This claim overstates the evidence. The relationship between saturated fat and heart disease has been extensively studied, and the consensus remains cautious. A 2020 review by the American Heart Association reaffirmed that replacing saturated fat with polyunsaturated fat reduces cardiovascular events.

That said, more recent research has introduced nuance. Some studies, including a 2010 meta-analysis in the American Journal of Clinical Nutrition, found no significant association between saturated fat intake and heart disease risk when looking at observational data alone. The context matters—what replaces saturated fat in the diet, overall dietary patterns, and metabolic health all play roles.

Red meat consumption is similarly complex. Processed red meat has consistently been linked to increased cardiovascular risk, while unprocessed red meat shows weaker or inconsistent associations. Stating that “the more saturated fat you have, the lower your risk” is not supported by the preponderance of evidence.

Can You Eat 12 Eggs a Day?

When asked whether eating 12 eggs daily with butter and ground beef would harm the heart, Dr. Ovadia answered with confidence.

There is no reason that that is going to harm your heart and that can be a great overall health strategy.

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

He acknowledges that cholesterol plays some role in heart disease, but insists it’s not the root cause. The obsessive focus on cholesterol numbers, he argues, has distracted medicine from addressing the real problems.

The research here presents a more nuanced picture. Large-scale reviews confirm that elevated LDL cholesterol is associated with increased cardiovascular risk, and statin therapy does reduce cardiac events in high-risk populations. Meta-analyses published in journals like The Lancet and the Journal of the American Medical Association consistently show statins lower the risk of heart attacks and strokes, particularly in people with existing cardiovascular disease.

That said, cholesterol is not the only factor. Inflammation, insulin resistance, blood pressure, and lifestyle all contribute to cardiovascular health. Dr. Ovadia’s emphasis on these additional factors aligns with current understanding—but the evidence does not support dismissing cholesterol management entirely.

Insulin Resistance: The Hidden Driver

According to Dr. Ovadia, insulin resistance is the true root cause of most heart disease. When cells become resistant to insulin, blood sugar levels rise and metabolic dysfunction follows.

When you are insulin resistant, you are more prone to having high blood sugar levels. That’s what really starts the process of heart disease.

He explains that high blood sugar damages blood vessel walls, creating an environment where cholesterol can become problematic. Insulin resistance also changes the quality of cholesterol particles, shifting them toward smaller, denser forms that are more likely to cause plaque buildup.

This claim is well-supported by research. Studies have established strong links between insulin resistance and cardiovascular disease. A 2019 review in Endocrine Reviews confirmed that insulin resistance contributes to atherosclerosis through multiple mechanisms, including inflammation, oxidative stress, and dyslipidemia.

Insulin resistance is indeed a major cardiovascular risk factor, and addressing it can improve heart health outcomes.

How Insulin Resistance Harms the Heart

Dr. Ovadia outlines several pathways through which insulin resistance leads to heart disease:

• Elevated blood sugar: Sustained levels above 140 mg/dL damage blood vessel walls
• Particle quality changes: More small, dense LDL particles that are atherogenic
• Reduced nitric oxide: Insulin resistance blocks production of this blood vessel protector
• Increased inflammation: Metabolic dysfunction triggers chronic inflammatory responses

Each of these mechanisms has been documented in medical literature, making insulin resistance a legitimate therapeutic target.

The Statin Controversy

Dr. Ovadia takes a particularly strong stance against statins, especially for people without existing heart disease. He points out that these drugs can actually worsen insulin resistance.

After you take statins for 5 years, your risk of developing insulin resistance starts to increase significantly.

He also challenges the magnitude of statins’ benefits, noting that in primary prevention—people who haven’t had a heart attack—the reduction in risk is less than 1%, with a number needed to treat between 80 and 120.

Statins have never been shown to save lives.

The evidence on this is mixed. Research does show that statins can increase the risk of new-onset diabetes, particularly in people with metabolic risk factors. A 2019 study in Diabetes Care found a modest increase in diabetes risk among statin users.

However, Dr. Ovadia’s claim that statins have “never been shown to save lives” requires context. Multiple large trials and meta-analyses, including those published in The Lancet, have demonstrated that statins reduce all-cause mortality in high-risk populations and those with established cardiovascular disease. The benefit in primary prevention is smaller and more debated, but not nonexistent.

The clinical decision to prescribe statins involves weighing individual risk factors, not a blanket approach.

Saturated Fat and Red Meat: Medicine, Not Poison

Perhaps Dr. Ovadia’s most provocative claim is that saturated fat and red meat are not only safe but beneficial for heart health.

The more saturated fat you have, the lower your risk of heart disease is going to be. The meat, the butter, the dairy, these are actually protective against heart disease.

He goes so far as to say that red meat is essential for heart health, calling it “the most nutrient-dense, most bioavailable food” available.

I now as a heart surgeon go around telling people that meat is medicine.

This claim overstates the evidence. The relationship between saturated fat and heart disease has been extensively studied, and the consensus remains cautious. A 2020 review by the American Heart Association reaffirmed that replacing saturated fat with polyunsaturated fat reduces cardiovascular events.

That said, more recent research has introduced nuance. Some studies, including a 2010 meta-analysis in the American Journal of Clinical Nutrition, found no significant association between saturated fat intake and heart disease risk when looking at observational data alone. The context matters—what replaces saturated fat in the diet, overall dietary patterns, and metabolic health all play roles.

Red meat consumption is similarly complex. Processed red meat has consistently been linked to increased cardiovascular risk, while unprocessed red meat shows weaker or inconsistent associations. Stating that “the more saturated fat you have, the lower your risk” is not supported by the preponderance of evidence.

Can You Eat 12 Eggs a Day?

When asked whether eating 12 eggs daily with butter and ground beef would harm the heart, Dr. Ovadia answered with confidence.

There is no reason that that is going to harm your heart and that can be a great overall health strategy.

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

For decades, doctors have prescribed statins to lower cholesterol, operating under the assumption that high cholesterol is the main driver of heart disease. Dr. Ovadia no longer believes this is accurate.

The concept that cholesterol is the primary cause of heart disease is just flat-out wrong at this point.

He acknowledges that cholesterol plays some role in heart disease, but insists it’s not the root cause. The obsessive focus on cholesterol numbers, he argues, has distracted medicine from addressing the real problems.

The research here presents a more nuanced picture. Large-scale reviews confirm that elevated LDL cholesterol is associated with increased cardiovascular risk, and statin therapy does reduce cardiac events in high-risk populations. Meta-analyses published in journals like The Lancet and the Journal of the American Medical Association consistently show statins lower the risk of heart attacks and strokes, particularly in people with existing cardiovascular disease.

That said, cholesterol is not the only factor. Inflammation, insulin resistance, blood pressure, and lifestyle all contribute to cardiovascular health. Dr. Ovadia’s emphasis on these additional factors aligns with current understanding—but the evidence does not support dismissing cholesterol management entirely.

Insulin Resistance: The Hidden Driver

According to Dr. Ovadia, insulin resistance is the true root cause of most heart disease. When cells become resistant to insulin, blood sugar levels rise and metabolic dysfunction follows.

When you are insulin resistant, you are more prone to having high blood sugar levels. That’s what really starts the process of heart disease.

He explains that high blood sugar damages blood vessel walls, creating an environment where cholesterol can become problematic. Insulin resistance also changes the quality of cholesterol particles, shifting them toward smaller, denser forms that are more likely to cause plaque buildup.

This claim is well-supported by research. Studies have established strong links between insulin resistance and cardiovascular disease. A 2019 review in Endocrine Reviews confirmed that insulin resistance contributes to atherosclerosis through multiple mechanisms, including inflammation, oxidative stress, and dyslipidemia.

Insulin resistance is indeed a major cardiovascular risk factor, and addressing it can improve heart health outcomes.

How Insulin Resistance Harms the Heart

Dr. Ovadia outlines several pathways through which insulin resistance leads to heart disease:

• Elevated blood sugar: Sustained levels above 140 mg/dL damage blood vessel walls
• Particle quality changes: More small, dense LDL particles that are atherogenic
• Reduced nitric oxide: Insulin resistance blocks production of this blood vessel protector
• Increased inflammation: Metabolic dysfunction triggers chronic inflammatory responses

Each of these mechanisms has been documented in medical literature, making insulin resistance a legitimate therapeutic target.

The Statin Controversy

Dr. Ovadia takes a particularly strong stance against statins, especially for people without existing heart disease. He points out that these drugs can actually worsen insulin resistance.

After you take statins for 5 years, your risk of developing insulin resistance starts to increase significantly.

He also challenges the magnitude of statins’ benefits, noting that in primary prevention—people who haven’t had a heart attack—the reduction in risk is less than 1%, with a number needed to treat between 80 and 120.

Statins have never been shown to save lives.

The evidence on this is mixed. Research does show that statins can increase the risk of new-onset diabetes, particularly in people with metabolic risk factors. A 2019 study in Diabetes Care found a modest increase in diabetes risk among statin users.

However, Dr. Ovadia’s claim that statins have “never been shown to save lives” requires context. Multiple large trials and meta-analyses, including those published in The Lancet, have demonstrated that statins reduce all-cause mortality in high-risk populations and those with established cardiovascular disease. The benefit in primary prevention is smaller and more debated, but not nonexistent.

The clinical decision to prescribe statins involves weighing individual risk factors, not a blanket approach.

Saturated Fat and Red Meat: Medicine, Not Poison

Perhaps Dr. Ovadia’s most provocative claim is that saturated fat and red meat are not only safe but beneficial for heart health.

The more saturated fat you have, the lower your risk of heart disease is going to be. The meat, the butter, the dairy, these are actually protective against heart disease.

He goes so far as to say that red meat is essential for heart health, calling it “the most nutrient-dense, most bioavailable food” available.

I now as a heart surgeon go around telling people that meat is medicine.

This claim overstates the evidence. The relationship between saturated fat and heart disease has been extensively studied, and the consensus remains cautious. A 2020 review by the American Heart Association reaffirmed that replacing saturated fat with polyunsaturated fat reduces cardiovascular events.

That said, more recent research has introduced nuance. Some studies, including a 2010 meta-analysis in the American Journal of Clinical Nutrition, found no significant association between saturated fat intake and heart disease risk when looking at observational data alone. The context matters—what replaces saturated fat in the diet, overall dietary patterns, and metabolic health all play roles.

Red meat consumption is similarly complex. Processed red meat has consistently been linked to increased cardiovascular risk, while unprocessed red meat shows weaker or inconsistent associations. Stating that “the more saturated fat you have, the lower your risk” is not supported by the preponderance of evidence.

Can You Eat 12 Eggs a Day?

When asked whether eating 12 eggs daily with butter and ground beef would harm the heart, Dr. Ovadia answered with confidence.

There is no reason that that is going to harm your heart and that can be a great overall health strategy.

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

For decades, doctors have prescribed statins to lower cholesterol, operating under the assumption that high cholesterol is the main driver of heart disease. Dr. Ovadia no longer believes this is accurate.

The concept that cholesterol is the primary cause of heart disease is just flat-out wrong at this point.

He acknowledges that cholesterol plays some role in heart disease, but insists it’s not the root cause. The obsessive focus on cholesterol numbers, he argues, has distracted medicine from addressing the real problems.

The research here presents a more nuanced picture. Large-scale reviews confirm that elevated LDL cholesterol is associated with increased cardiovascular risk, and statin therapy does reduce cardiac events in high-risk populations. Meta-analyses published in journals like The Lancet and the Journal of the American Medical Association consistently show statins lower the risk of heart attacks and strokes, particularly in people with existing cardiovascular disease.

That said, cholesterol is not the only factor. Inflammation, insulin resistance, blood pressure, and lifestyle all contribute to cardiovascular health. Dr. Ovadia’s emphasis on these additional factors aligns with current understanding—but the evidence does not support dismissing cholesterol management entirely.

Insulin Resistance: The Hidden Driver

According to Dr. Ovadia, insulin resistance is the true root cause of most heart disease. When cells become resistant to insulin, blood sugar levels rise and metabolic dysfunction follows.

When you are insulin resistant, you are more prone to having high blood sugar levels. That’s what really starts the process of heart disease.

He explains that high blood sugar damages blood vessel walls, creating an environment where cholesterol can become problematic. Insulin resistance also changes the quality of cholesterol particles, shifting them toward smaller, denser forms that are more likely to cause plaque buildup.

This claim is well-supported by research. Studies have established strong links between insulin resistance and cardiovascular disease. A 2019 review in Endocrine Reviews confirmed that insulin resistance contributes to atherosclerosis through multiple mechanisms, including inflammation, oxidative stress, and dyslipidemia.

Insulin resistance is indeed a major cardiovascular risk factor, and addressing it can improve heart health outcomes.

How Insulin Resistance Harms the Heart

Dr. Ovadia outlines several pathways through which insulin resistance leads to heart disease:

• Elevated blood sugar: Sustained levels above 140 mg/dL damage blood vessel walls
• Particle quality changes: More small, dense LDL particles that are atherogenic
• Reduced nitric oxide: Insulin resistance blocks production of this blood vessel protector
• Increased inflammation: Metabolic dysfunction triggers chronic inflammatory responses

Each of these mechanisms has been documented in medical literature, making insulin resistance a legitimate therapeutic target.

The Statin Controversy

Dr. Ovadia takes a particularly strong stance against statins, especially for people without existing heart disease. He points out that these drugs can actually worsen insulin resistance.

After you take statins for 5 years, your risk of developing insulin resistance starts to increase significantly.

He also challenges the magnitude of statins’ benefits, noting that in primary prevention—people who haven’t had a heart attack—the reduction in risk is less than 1%, with a number needed to treat between 80 and 120.

Statins have never been shown to save lives.

The evidence on this is mixed. Research does show that statins can increase the risk of new-onset diabetes, particularly in people with metabolic risk factors. A 2019 study in Diabetes Care found a modest increase in diabetes risk among statin users.

However, Dr. Ovadia’s claim that statins have “never been shown to save lives” requires context. Multiple large trials and meta-analyses, including those published in The Lancet, have demonstrated that statins reduce all-cause mortality in high-risk populations and those with established cardiovascular disease. The benefit in primary prevention is smaller and more debated, but not nonexistent.

The clinical decision to prescribe statins involves weighing individual risk factors, not a blanket approach.

Saturated Fat and Red Meat: Medicine, Not Poison

Perhaps Dr. Ovadia’s most provocative claim is that saturated fat and red meat are not only safe but beneficial for heart health.

The more saturated fat you have, the lower your risk of heart disease is going to be. The meat, the butter, the dairy, these are actually protective against heart disease.

He goes so far as to say that red meat is essential for heart health, calling it “the most nutrient-dense, most bioavailable food” available.

I now as a heart surgeon go around telling people that meat is medicine.

This claim overstates the evidence. The relationship between saturated fat and heart disease has been extensively studied, and the consensus remains cautious. A 2020 review by the American Heart Association reaffirmed that replacing saturated fat with polyunsaturated fat reduces cardiovascular events.

That said, more recent research has introduced nuance. Some studies, including a 2010 meta-analysis in the American Journal of Clinical Nutrition, found no significant association between saturated fat intake and heart disease risk when looking at observational data alone. The context matters—what replaces saturated fat in the diet, overall dietary patterns, and metabolic health all play roles.

Red meat consumption is similarly complex. Processed red meat has consistently been linked to increased cardiovascular risk, while unprocessed red meat shows weaker or inconsistent associations. Stating that “the more saturated fat you have, the lower your risk” is not supported by the preponderance of evidence.

Can You Eat 12 Eggs a Day?

When asked whether eating 12 eggs daily with butter and ground beef would harm the heart, Dr. Ovadia answered with confidence.

There is no reason that that is going to harm your heart and that can be a great overall health strategy.

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

Cholesterol Isn’t the Primary Problem

For decades, doctors have prescribed statins to lower cholesterol, operating under the assumption that high cholesterol is the main driver of heart disease. Dr. Ovadia no longer believes this is accurate.

The concept that cholesterol is the primary cause of heart disease is just flat-out wrong at this point.

He acknowledges that cholesterol plays some role in heart disease, but insists it’s not the root cause. The obsessive focus on cholesterol numbers, he argues, has distracted medicine from addressing the real problems.

The research here presents a more nuanced picture. Large-scale reviews confirm that elevated LDL cholesterol is associated with increased cardiovascular risk, and statin therapy does reduce cardiac events in high-risk populations. Meta-analyses published in journals like The Lancet and the Journal of the American Medical Association consistently show statins lower the risk of heart attacks and strokes, particularly in people with existing cardiovascular disease.

That said, cholesterol is not the only factor. Inflammation, insulin resistance, blood pressure, and lifestyle all contribute to cardiovascular health. Dr. Ovadia’s emphasis on these additional factors aligns with current understanding—but the evidence does not support dismissing cholesterol management entirely.

Insulin Resistance: The Hidden Driver

According to Dr. Ovadia, insulin resistance is the true root cause of most heart disease. When cells become resistant to insulin, blood sugar levels rise and metabolic dysfunction follows.

When you are insulin resistant, you are more prone to having high blood sugar levels. That’s what really starts the process of heart disease.

He explains that high blood sugar damages blood vessel walls, creating an environment where cholesterol can become problematic. Insulin resistance also changes the quality of cholesterol particles, shifting them toward smaller, denser forms that are more likely to cause plaque buildup.

This claim is well-supported by research. Studies have established strong links between insulin resistance and cardiovascular disease. A 2019 review in Endocrine Reviews confirmed that insulin resistance contributes to atherosclerosis through multiple mechanisms, including inflammation, oxidative stress, and dyslipidemia.

Insulin resistance is indeed a major cardiovascular risk factor, and addressing it can improve heart health outcomes.

How Insulin Resistance Harms the Heart

Dr. Ovadia outlines several pathways through which insulin resistance leads to heart disease:

• Elevated blood sugar: Sustained levels above 140 mg/dL damage blood vessel walls
• Particle quality changes: More small, dense LDL particles that are atherogenic
• Reduced nitric oxide: Insulin resistance blocks production of this blood vessel protector
• Increased inflammation: Metabolic dysfunction triggers chronic inflammatory responses

Each of these mechanisms has been documented in medical literature, making insulin resistance a legitimate therapeutic target.

The Statin Controversy

Dr. Ovadia takes a particularly strong stance against statins, especially for people without existing heart disease. He points out that these drugs can actually worsen insulin resistance.

After you take statins for 5 years, your risk of developing insulin resistance starts to increase significantly.

He also challenges the magnitude of statins’ benefits, noting that in primary prevention—people who haven’t had a heart attack—the reduction in risk is less than 1%, with a number needed to treat between 80 and 120.

Statins have never been shown to save lives.

The evidence on this is mixed. Research does show that statins can increase the risk of new-onset diabetes, particularly in people with metabolic risk factors. A 2019 study in Diabetes Care found a modest increase in diabetes risk among statin users.

However, Dr. Ovadia’s claim that statins have “never been shown to save lives” requires context. Multiple large trials and meta-analyses, including those published in The Lancet, have demonstrated that statins reduce all-cause mortality in high-risk populations and those with established cardiovascular disease. The benefit in primary prevention is smaller and more debated, but not nonexistent.

The clinical decision to prescribe statins involves weighing individual risk factors, not a blanket approach.

Saturated Fat and Red Meat: Medicine, Not Poison

Perhaps Dr. Ovadia’s most provocative claim is that saturated fat and red meat are not only safe but beneficial for heart health.

The more saturated fat you have, the lower your risk of heart disease is going to be. The meat, the butter, the dairy, these are actually protective against heart disease.

He goes so far as to say that red meat is essential for heart health, calling it “the most nutrient-dense, most bioavailable food” available.

I now as a heart surgeon go around telling people that meat is medicine.

This claim overstates the evidence. The relationship between saturated fat and heart disease has been extensively studied, and the consensus remains cautious. A 2020 review by the American Heart Association reaffirmed that replacing saturated fat with polyunsaturated fat reduces cardiovascular events.

That said, more recent research has introduced nuance. Some studies, including a 2010 meta-analysis in the American Journal of Clinical Nutrition, found no significant association between saturated fat intake and heart disease risk when looking at observational data alone. The context matters—what replaces saturated fat in the diet, overall dietary patterns, and metabolic health all play roles.

Red meat consumption is similarly complex. Processed red meat has consistently been linked to increased cardiovascular risk, while unprocessed red meat shows weaker or inconsistent associations. Stating that “the more saturated fat you have, the lower your risk” is not supported by the preponderance of evidence.

Can You Eat 12 Eggs a Day?

When asked whether eating 12 eggs daily with butter and ground beef would harm the heart, Dr. Ovadia answered with confidence.

There is no reason that that is going to harm your heart and that can be a great overall health strategy.

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

Cholesterol Isn’t the Primary Problem

For decades, doctors have prescribed statins to lower cholesterol, operating under the assumption that high cholesterol is the main driver of heart disease. Dr. Ovadia no longer believes this is accurate.

The concept that cholesterol is the primary cause of heart disease is just flat-out wrong at this point.

He acknowledges that cholesterol plays some role in heart disease, but insists it’s not the root cause. The obsessive focus on cholesterol numbers, he argues, has distracted medicine from addressing the real problems.

The research here presents a more nuanced picture. Large-scale reviews confirm that elevated LDL cholesterol is associated with increased cardiovascular risk, and statin therapy does reduce cardiac events in high-risk populations. Meta-analyses published in journals like The Lancet and the Journal of the American Medical Association consistently show statins lower the risk of heart attacks and strokes, particularly in people with existing cardiovascular disease.

That said, cholesterol is not the only factor. Inflammation, insulin resistance, blood pressure, and lifestyle all contribute to cardiovascular health. Dr. Ovadia’s emphasis on these additional factors aligns with current understanding—but the evidence does not support dismissing cholesterol management entirely.

Insulin Resistance: The Hidden Driver

According to Dr. Ovadia, insulin resistance is the true root cause of most heart disease. When cells become resistant to insulin, blood sugar levels rise and metabolic dysfunction follows.

When you are insulin resistant, you are more prone to having high blood sugar levels. That’s what really starts the process of heart disease.

He explains that high blood sugar damages blood vessel walls, creating an environment where cholesterol can become problematic. Insulin resistance also changes the quality of cholesterol particles, shifting them toward smaller, denser forms that are more likely to cause plaque buildup.

This claim is well-supported by research. Studies have established strong links between insulin resistance and cardiovascular disease. A 2019 review in Endocrine Reviews confirmed that insulin resistance contributes to atherosclerosis through multiple mechanisms, including inflammation, oxidative stress, and dyslipidemia.

Insulin resistance is indeed a major cardiovascular risk factor, and addressing it can improve heart health outcomes.

How Insulin Resistance Harms the Heart

Dr. Ovadia outlines several pathways through which insulin resistance leads to heart disease:

• Elevated blood sugar: Sustained levels above 140 mg/dL damage blood vessel walls
• Particle quality changes: More small, dense LDL particles that are atherogenic
• Reduced nitric oxide: Insulin resistance blocks production of this blood vessel protector
• Increased inflammation: Metabolic dysfunction triggers chronic inflammatory responses

Each of these mechanisms has been documented in medical literature, making insulin resistance a legitimate therapeutic target.

The Statin Controversy

Dr. Ovadia takes a particularly strong stance against statins, especially for people without existing heart disease. He points out that these drugs can actually worsen insulin resistance.

After you take statins for 5 years, your risk of developing insulin resistance starts to increase significantly.

He also challenges the magnitude of statins’ benefits, noting that in primary prevention—people who haven’t had a heart attack—the reduction in risk is less than 1%, with a number needed to treat between 80 and 120.

Statins have never been shown to save lives.

The evidence on this is mixed. Research does show that statins can increase the risk of new-onset diabetes, particularly in people with metabolic risk factors. A 2019 study in Diabetes Care found a modest increase in diabetes risk among statin users.

However, Dr. Ovadia’s claim that statins have “never been shown to save lives” requires context. Multiple large trials and meta-analyses, including those published in The Lancet, have demonstrated that statins reduce all-cause mortality in high-risk populations and those with established cardiovascular disease. The benefit in primary prevention is smaller and more debated, but not nonexistent.

The clinical decision to prescribe statins involves weighing individual risk factors, not a blanket approach.

Saturated Fat and Red Meat: Medicine, Not Poison

Perhaps Dr. Ovadia’s most provocative claim is that saturated fat and red meat are not only safe but beneficial for heart health.

The more saturated fat you have, the lower your risk of heart disease is going to be. The meat, the butter, the dairy, these are actually protective against heart disease.

He goes so far as to say that red meat is essential for heart health, calling it “the most nutrient-dense, most bioavailable food” available.

I now as a heart surgeon go around telling people that meat is medicine.

This claim overstates the evidence. The relationship between saturated fat and heart disease has been extensively studied, and the consensus remains cautious. A 2020 review by the American Heart Association reaffirmed that replacing saturated fat with polyunsaturated fat reduces cardiovascular events.

That said, more recent research has introduced nuance. Some studies, including a 2010 meta-analysis in the American Journal of Clinical Nutrition, found no significant association between saturated fat intake and heart disease risk when looking at observational data alone. The context matters—what replaces saturated fat in the diet, overall dietary patterns, and metabolic health all play roles.

Red meat consumption is similarly complex. Processed red meat has consistently been linked to increased cardiovascular risk, while unprocessed red meat shows weaker or inconsistent associations. Stating that “the more saturated fat you have, the lower your risk” is not supported by the preponderance of evidence.

Can You Eat 12 Eggs a Day?

When asked whether eating 12 eggs daily with butter and ground beef would harm the heart, Dr. Ovadia answered with confidence.

There is no reason that that is going to harm your heart and that can be a great overall health strategy.

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

In a recent conversation, Dr. Ovadia shared his controversial perspective—one that challenges decades of dietary guidelines and could fundamentally change how we approach heart health.

Cholesterol Isn’t the Primary Problem

For decades, doctors have prescribed statins to lower cholesterol, operating under the assumption that high cholesterol is the main driver of heart disease. Dr. Ovadia no longer believes this is accurate.

The concept that cholesterol is the primary cause of heart disease is just flat-out wrong at this point.

He acknowledges that cholesterol plays some role in heart disease, but insists it’s not the root cause. The obsessive focus on cholesterol numbers, he argues, has distracted medicine from addressing the real problems.

The research here presents a more nuanced picture. Large-scale reviews confirm that elevated LDL cholesterol is associated with increased cardiovascular risk, and statin therapy does reduce cardiac events in high-risk populations. Meta-analyses published in journals like The Lancet and the Journal of the American Medical Association consistently show statins lower the risk of heart attacks and strokes, particularly in people with existing cardiovascular disease.

That said, cholesterol is not the only factor. Inflammation, insulin resistance, blood pressure, and lifestyle all contribute to cardiovascular health. Dr. Ovadia’s emphasis on these additional factors aligns with current understanding—but the evidence does not support dismissing cholesterol management entirely.

Insulin Resistance: The Hidden Driver

According to Dr. Ovadia, insulin resistance is the true root cause of most heart disease. When cells become resistant to insulin, blood sugar levels rise and metabolic dysfunction follows.

When you are insulin resistant, you are more prone to having high blood sugar levels. That’s what really starts the process of heart disease.

He explains that high blood sugar damages blood vessel walls, creating an environment where cholesterol can become problematic. Insulin resistance also changes the quality of cholesterol particles, shifting them toward smaller, denser forms that are more likely to cause plaque buildup.

This claim is well-supported by research. Studies have established strong links between insulin resistance and cardiovascular disease. A 2019 review in Endocrine Reviews confirmed that insulin resistance contributes to atherosclerosis through multiple mechanisms, including inflammation, oxidative stress, and dyslipidemia.

Insulin resistance is indeed a major cardiovascular risk factor, and addressing it can improve heart health outcomes.

How Insulin Resistance Harms the Heart

Dr. Ovadia outlines several pathways through which insulin resistance leads to heart disease:

• Elevated blood sugar: Sustained levels above 140 mg/dL damage blood vessel walls
• Particle quality changes: More small, dense LDL particles that are atherogenic
• Reduced nitric oxide: Insulin resistance blocks production of this blood vessel protector
• Increased inflammation: Metabolic dysfunction triggers chronic inflammatory responses

Each of these mechanisms has been documented in medical literature, making insulin resistance a legitimate therapeutic target.

The Statin Controversy

Dr. Ovadia takes a particularly strong stance against statins, especially for people without existing heart disease. He points out that these drugs can actually worsen insulin resistance.

After you take statins for 5 years, your risk of developing insulin resistance starts to increase significantly.

He also challenges the magnitude of statins’ benefits, noting that in primary prevention—people who haven’t had a heart attack—the reduction in risk is less than 1%, with a number needed to treat between 80 and 120.

Statins have never been shown to save lives.

The evidence on this is mixed. Research does show that statins can increase the risk of new-onset diabetes, particularly in people with metabolic risk factors. A 2019 study in Diabetes Care found a modest increase in diabetes risk among statin users.

However, Dr. Ovadia’s claim that statins have “never been shown to save lives” requires context. Multiple large trials and meta-analyses, including those published in The Lancet, have demonstrated that statins reduce all-cause mortality in high-risk populations and those with established cardiovascular disease. The benefit in primary prevention is smaller and more debated, but not nonexistent.

The clinical decision to prescribe statins involves weighing individual risk factors, not a blanket approach.

Saturated Fat and Red Meat: Medicine, Not Poison

Perhaps Dr. Ovadia’s most provocative claim is that saturated fat and red meat are not only safe but beneficial for heart health.

The more saturated fat you have, the lower your risk of heart disease is going to be. The meat, the butter, the dairy, these are actually protective against heart disease.

He goes so far as to say that red meat is essential for heart health, calling it “the most nutrient-dense, most bioavailable food” available.

I now as a heart surgeon go around telling people that meat is medicine.

This claim overstates the evidence. The relationship between saturated fat and heart disease has been extensively studied, and the consensus remains cautious. A 2020 review by the American Heart Association reaffirmed that replacing saturated fat with polyunsaturated fat reduces cardiovascular events.

That said, more recent research has introduced nuance. Some studies, including a 2010 meta-analysis in the American Journal of Clinical Nutrition, found no significant association between saturated fat intake and heart disease risk when looking at observational data alone. The context matters—what replaces saturated fat in the diet, overall dietary patterns, and metabolic health all play roles.

Red meat consumption is similarly complex. Processed red meat has consistently been linked to increased cardiovascular risk, while unprocessed red meat shows weaker or inconsistent associations. Stating that “the more saturated fat you have, the lower your risk” is not supported by the preponderance of evidence.

Can You Eat 12 Eggs a Day?

When asked whether eating 12 eggs daily with butter and ground beef would harm the heart, Dr. Ovadia answered with confidence.

There is no reason that that is going to harm your heart and that can be a great overall health strategy.

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

In a recent conversation, Dr. Ovadia shared his controversial perspective—one that challenges decades of dietary guidelines and could fundamentally change how we approach heart health.

Cholesterol Isn’t the Primary Problem

For decades, doctors have prescribed statins to lower cholesterol, operating under the assumption that high cholesterol is the main driver of heart disease. Dr. Ovadia no longer believes this is accurate.

The concept that cholesterol is the primary cause of heart disease is just flat-out wrong at this point.

He acknowledges that cholesterol plays some role in heart disease, but insists it’s not the root cause. The obsessive focus on cholesterol numbers, he argues, has distracted medicine from addressing the real problems.

The research here presents a more nuanced picture. Large-scale reviews confirm that elevated LDL cholesterol is associated with increased cardiovascular risk, and statin therapy does reduce cardiac events in high-risk populations. Meta-analyses published in journals like The Lancet and the Journal of the American Medical Association consistently show statins lower the risk of heart attacks and strokes, particularly in people with existing cardiovascular disease.

That said, cholesterol is not the only factor. Inflammation, insulin resistance, blood pressure, and lifestyle all contribute to cardiovascular health. Dr. Ovadia’s emphasis on these additional factors aligns with current understanding—but the evidence does not support dismissing cholesterol management entirely.

Insulin Resistance: The Hidden Driver

According to Dr. Ovadia, insulin resistance is the true root cause of most heart disease. When cells become resistant to insulin, blood sugar levels rise and metabolic dysfunction follows.

When you are insulin resistant, you are more prone to having high blood sugar levels. That’s what really starts the process of heart disease.

He explains that high blood sugar damages blood vessel walls, creating an environment where cholesterol can become problematic. Insulin resistance also changes the quality of cholesterol particles, shifting them toward smaller, denser forms that are more likely to cause plaque buildup.

This claim is well-supported by research. Studies have established strong links between insulin resistance and cardiovascular disease. A 2019 review in Endocrine Reviews confirmed that insulin resistance contributes to atherosclerosis through multiple mechanisms, including inflammation, oxidative stress, and dyslipidemia.

Insulin resistance is indeed a major cardiovascular risk factor, and addressing it can improve heart health outcomes.

How Insulin Resistance Harms the Heart

Dr. Ovadia outlines several pathways through which insulin resistance leads to heart disease:

• Elevated blood sugar: Sustained levels above 140 mg/dL damage blood vessel walls
• Particle quality changes: More small, dense LDL particles that are atherogenic
• Reduced nitric oxide: Insulin resistance blocks production of this blood vessel protector
• Increased inflammation: Metabolic dysfunction triggers chronic inflammatory responses

Each of these mechanisms has been documented in medical literature, making insulin resistance a legitimate therapeutic target.

The Statin Controversy

Dr. Ovadia takes a particularly strong stance against statins, especially for people without existing heart disease. He points out that these drugs can actually worsen insulin resistance.

After you take statins for 5 years, your risk of developing insulin resistance starts to increase significantly.

He also challenges the magnitude of statins’ benefits, noting that in primary prevention—people who haven’t had a heart attack—the reduction in risk is less than 1%, with a number needed to treat between 80 and 120.

Statins have never been shown to save lives.

The evidence on this is mixed. Research does show that statins can increase the risk of new-onset diabetes, particularly in people with metabolic risk factors. A 2019 study in Diabetes Care found a modest increase in diabetes risk among statin users.

However, Dr. Ovadia’s claim that statins have “never been shown to save lives” requires context. Multiple large trials and meta-analyses, including those published in The Lancet, have demonstrated that statins reduce all-cause mortality in high-risk populations and those with established cardiovascular disease. The benefit in primary prevention is smaller and more debated, but not nonexistent.

The clinical decision to prescribe statins involves weighing individual risk factors, not a blanket approach.

Saturated Fat and Red Meat: Medicine, Not Poison

Perhaps Dr. Ovadia’s most provocative claim is that saturated fat and red meat are not only safe but beneficial for heart health.

The more saturated fat you have, the lower your risk of heart disease is going to be. The meat, the butter, the dairy, these are actually protective against heart disease.

He goes so far as to say that red meat is essential for heart health, calling it “the most nutrient-dense, most bioavailable food” available.

I now as a heart surgeon go around telling people that meat is medicine.

This claim overstates the evidence. The relationship between saturated fat and heart disease has been extensively studied, and the consensus remains cautious. A 2020 review by the American Heart Association reaffirmed that replacing saturated fat with polyunsaturated fat reduces cardiovascular events.

That said, more recent research has introduced nuance. Some studies, including a 2010 meta-analysis in the American Journal of Clinical Nutrition, found no significant association between saturated fat intake and heart disease risk when looking at observational data alone. The context matters—what replaces saturated fat in the diet, overall dietary patterns, and metabolic health all play roles.

Red meat consumption is similarly complex. Processed red meat has consistently been linked to increased cardiovascular risk, while unprocessed red meat shows weaker or inconsistent associations. Stating that “the more saturated fat you have, the lower your risk” is not supported by the preponderance of evidence.

Can You Eat 12 Eggs a Day?

When asked whether eating 12 eggs daily with butter and ground beef would harm the heart, Dr. Ovadia answered with confidence.

There is no reason that that is going to harm your heart and that can be a great overall health strategy.

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

Instead of blaming cholesterol and saturated fat, he points to insulin resistance, inflammation, and processed foods as the true culprits behind the epidemic.

In a recent conversation, Dr. Ovadia shared his controversial perspective—one that challenges decades of dietary guidelines and could fundamentally change how we approach heart health.

Cholesterol Isn’t the Primary Problem

For decades, doctors have prescribed statins to lower cholesterol, operating under the assumption that high cholesterol is the main driver of heart disease. Dr. Ovadia no longer believes this is accurate.

The concept that cholesterol is the primary cause of heart disease is just flat-out wrong at this point.

He acknowledges that cholesterol plays some role in heart disease, but insists it’s not the root cause. The obsessive focus on cholesterol numbers, he argues, has distracted medicine from addressing the real problems.

The research here presents a more nuanced picture. Large-scale reviews confirm that elevated LDL cholesterol is associated with increased cardiovascular risk, and statin therapy does reduce cardiac events in high-risk populations. Meta-analyses published in journals like The Lancet and the Journal of the American Medical Association consistently show statins lower the risk of heart attacks and strokes, particularly in people with existing cardiovascular disease.

That said, cholesterol is not the only factor. Inflammation, insulin resistance, blood pressure, and lifestyle all contribute to cardiovascular health. Dr. Ovadia’s emphasis on these additional factors aligns with current understanding—but the evidence does not support dismissing cholesterol management entirely.

Insulin Resistance: The Hidden Driver

According to Dr. Ovadia, insulin resistance is the true root cause of most heart disease. When cells become resistant to insulin, blood sugar levels rise and metabolic dysfunction follows.

When you are insulin resistant, you are more prone to having high blood sugar levels. That’s what really starts the process of heart disease.

He explains that high blood sugar damages blood vessel walls, creating an environment where cholesterol can become problematic. Insulin resistance also changes the quality of cholesterol particles, shifting them toward smaller, denser forms that are more likely to cause plaque buildup.

This claim is well-supported by research. Studies have established strong links between insulin resistance and cardiovascular disease. A 2019 review in Endocrine Reviews confirmed that insulin resistance contributes to atherosclerosis through multiple mechanisms, including inflammation, oxidative stress, and dyslipidemia.

Insulin resistance is indeed a major cardiovascular risk factor, and addressing it can improve heart health outcomes.

How Insulin Resistance Harms the Heart

Dr. Ovadia outlines several pathways through which insulin resistance leads to heart disease:

• Elevated blood sugar: Sustained levels above 140 mg/dL damage blood vessel walls
• Particle quality changes: More small, dense LDL particles that are atherogenic
• Reduced nitric oxide: Insulin resistance blocks production of this blood vessel protector
• Increased inflammation: Metabolic dysfunction triggers chronic inflammatory responses

Each of these mechanisms has been documented in medical literature, making insulin resistance a legitimate therapeutic target.

The Statin Controversy

Dr. Ovadia takes a particularly strong stance against statins, especially for people without existing heart disease. He points out that these drugs can actually worsen insulin resistance.

After you take statins for 5 years, your risk of developing insulin resistance starts to increase significantly.

He also challenges the magnitude of statins’ benefits, noting that in primary prevention—people who haven’t had a heart attack—the reduction in risk is less than 1%, with a number needed to treat between 80 and 120.

Statins have never been shown to save lives.

The evidence on this is mixed. Research does show that statins can increase the risk of new-onset diabetes, particularly in people with metabolic risk factors. A 2019 study in Diabetes Care found a modest increase in diabetes risk among statin users.

However, Dr. Ovadia’s claim that statins have “never been shown to save lives” requires context. Multiple large trials and meta-analyses, including those published in The Lancet, have demonstrated that statins reduce all-cause mortality in high-risk populations and those with established cardiovascular disease. The benefit in primary prevention is smaller and more debated, but not nonexistent.

The clinical decision to prescribe statins involves weighing individual risk factors, not a blanket approach.

Saturated Fat and Red Meat: Medicine, Not Poison

Perhaps Dr. Ovadia’s most provocative claim is that saturated fat and red meat are not only safe but beneficial for heart health.

The more saturated fat you have, the lower your risk of heart disease is going to be. The meat, the butter, the dairy, these are actually protective against heart disease.

He goes so far as to say that red meat is essential for heart health, calling it “the most nutrient-dense, most bioavailable food” available.

I now as a heart surgeon go around telling people that meat is medicine.

This claim overstates the evidence. The relationship between saturated fat and heart disease has been extensively studied, and the consensus remains cautious. A 2020 review by the American Heart Association reaffirmed that replacing saturated fat with polyunsaturated fat reduces cardiovascular events.

That said, more recent research has introduced nuance. Some studies, including a 2010 meta-analysis in the American Journal of Clinical Nutrition, found no significant association between saturated fat intake and heart disease risk when looking at observational data alone. The context matters—what replaces saturated fat in the diet, overall dietary patterns, and metabolic health all play roles.

Red meat consumption is similarly complex. Processed red meat has consistently been linked to increased cardiovascular risk, while unprocessed red meat shows weaker or inconsistent associations. Stating that “the more saturated fat you have, the lower your risk” is not supported by the preponderance of evidence.

Can You Eat 12 Eggs a Day?

When asked whether eating 12 eggs daily with butter and ground beef would harm the heart, Dr. Ovadia answered with confidence.

There is no reason that that is going to harm your heart and that can be a great overall health strategy.

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

Instead of blaming cholesterol and saturated fat, he points to insulin resistance, inflammation, and processed foods as the true culprits behind the epidemic.

In a recent conversation, Dr. Ovadia shared his controversial perspective—one that challenges decades of dietary guidelines and could fundamentally change how we approach heart health.

Cholesterol Isn’t the Primary Problem

For decades, doctors have prescribed statins to lower cholesterol, operating under the assumption that high cholesterol is the main driver of heart disease. Dr. Ovadia no longer believes this is accurate.

The concept that cholesterol is the primary cause of heart disease is just flat-out wrong at this point.

He acknowledges that cholesterol plays some role in heart disease, but insists it’s not the root cause. The obsessive focus on cholesterol numbers, he argues, has distracted medicine from addressing the real problems.

The research here presents a more nuanced picture. Large-scale reviews confirm that elevated LDL cholesterol is associated with increased cardiovascular risk, and statin therapy does reduce cardiac events in high-risk populations. Meta-analyses published in journals like The Lancet and the Journal of the American Medical Association consistently show statins lower the risk of heart attacks and strokes, particularly in people with existing cardiovascular disease.

That said, cholesterol is not the only factor. Inflammation, insulin resistance, blood pressure, and lifestyle all contribute to cardiovascular health. Dr. Ovadia’s emphasis on these additional factors aligns with current understanding—but the evidence does not support dismissing cholesterol management entirely.

Insulin Resistance: The Hidden Driver

According to Dr. Ovadia, insulin resistance is the true root cause of most heart disease. When cells become resistant to insulin, blood sugar levels rise and metabolic dysfunction follows.

When you are insulin resistant, you are more prone to having high blood sugar levels. That’s what really starts the process of heart disease.

He explains that high blood sugar damages blood vessel walls, creating an environment where cholesterol can become problematic. Insulin resistance also changes the quality of cholesterol particles, shifting them toward smaller, denser forms that are more likely to cause plaque buildup.

This claim is well-supported by research. Studies have established strong links between insulin resistance and cardiovascular disease. A 2019 review in Endocrine Reviews confirmed that insulin resistance contributes to atherosclerosis through multiple mechanisms, including inflammation, oxidative stress, and dyslipidemia.

Insulin resistance is indeed a major cardiovascular risk factor, and addressing it can improve heart health outcomes.

How Insulin Resistance Harms the Heart

Dr. Ovadia outlines several pathways through which insulin resistance leads to heart disease:

• Elevated blood sugar: Sustained levels above 140 mg/dL damage blood vessel walls
• Particle quality changes: More small, dense LDL particles that are atherogenic
• Reduced nitric oxide: Insulin resistance blocks production of this blood vessel protector
• Increased inflammation: Metabolic dysfunction triggers chronic inflammatory responses

Each of these mechanisms has been documented in medical literature, making insulin resistance a legitimate therapeutic target.

The Statin Controversy

Dr. Ovadia takes a particularly strong stance against statins, especially for people without existing heart disease. He points out that these drugs can actually worsen insulin resistance.

After you take statins for 5 years, your risk of developing insulin resistance starts to increase significantly.

He also challenges the magnitude of statins’ benefits, noting that in primary prevention—people who haven’t had a heart attack—the reduction in risk is less than 1%, with a number needed to treat between 80 and 120.

Statins have never been shown to save lives.

The evidence on this is mixed. Research does show that statins can increase the risk of new-onset diabetes, particularly in people with metabolic risk factors. A 2019 study in Diabetes Care found a modest increase in diabetes risk among statin users.

However, Dr. Ovadia’s claim that statins have “never been shown to save lives” requires context. Multiple large trials and meta-analyses, including those published in The Lancet, have demonstrated that statins reduce all-cause mortality in high-risk populations and those with established cardiovascular disease. The benefit in primary prevention is smaller and more debated, but not nonexistent.

The clinical decision to prescribe statins involves weighing individual risk factors, not a blanket approach.

Saturated Fat and Red Meat: Medicine, Not Poison

Perhaps Dr. Ovadia’s most provocative claim is that saturated fat and red meat are not only safe but beneficial for heart health.

The more saturated fat you have, the lower your risk of heart disease is going to be. The meat, the butter, the dairy, these are actually protective against heart disease.

He goes so far as to say that red meat is essential for heart health, calling it “the most nutrient-dense, most bioavailable food” available.

I now as a heart surgeon go around telling people that meat is medicine.

This claim overstates the evidence. The relationship between saturated fat and heart disease has been extensively studied, and the consensus remains cautious. A 2020 review by the American Heart Association reaffirmed that replacing saturated fat with polyunsaturated fat reduces cardiovascular events.

That said, more recent research has introduced nuance. Some studies, including a 2010 meta-analysis in the American Journal of Clinical Nutrition, found no significant association between saturated fat intake and heart disease risk when looking at observational data alone. The context matters—what replaces saturated fat in the diet, overall dietary patterns, and metabolic health all play roles.

Red meat consumption is similarly complex. Processed red meat has consistently been linked to increased cardiovascular risk, while unprocessed red meat shows weaker or inconsistent associations. Stating that “the more saturated fat you have, the lower your risk” is not supported by the preponderance of evidence.

Can You Eat 12 Eggs a Day?

When asked whether eating 12 eggs daily with butter and ground beef would harm the heart, Dr. Ovadia answered with confidence.

There is no reason that that is going to harm your heart and that can be a great overall health strategy.

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

Dr. Philip Ovadia, a cardiac surgeon who has performed over 3,000 heart surgeries, now argues that the medical establishment has been fighting the wrong enemy.

Instead of blaming cholesterol and saturated fat, he points to insulin resistance, inflammation, and processed foods as the true culprits behind the epidemic.

In a recent conversation, Dr. Ovadia shared his controversial perspective—one that challenges decades of dietary guidelines and could fundamentally change how we approach heart health.

Cholesterol Isn’t the Primary Problem

For decades, doctors have prescribed statins to lower cholesterol, operating under the assumption that high cholesterol is the main driver of heart disease. Dr. Ovadia no longer believes this is accurate.

The concept that cholesterol is the primary cause of heart disease is just flat-out wrong at this point.

He acknowledges that cholesterol plays some role in heart disease, but insists it’s not the root cause. The obsessive focus on cholesterol numbers, he argues, has distracted medicine from addressing the real problems.

The research here presents a more nuanced picture. Large-scale reviews confirm that elevated LDL cholesterol is associated with increased cardiovascular risk, and statin therapy does reduce cardiac events in high-risk populations. Meta-analyses published in journals like The Lancet and the Journal of the American Medical Association consistently show statins lower the risk of heart attacks and strokes, particularly in people with existing cardiovascular disease.

That said, cholesterol is not the only factor. Inflammation, insulin resistance, blood pressure, and lifestyle all contribute to cardiovascular health. Dr. Ovadia’s emphasis on these additional factors aligns with current understanding—but the evidence does not support dismissing cholesterol management entirely.

Insulin Resistance: The Hidden Driver

According to Dr. Ovadia, insulin resistance is the true root cause of most heart disease. When cells become resistant to insulin, blood sugar levels rise and metabolic dysfunction follows.

When you are insulin resistant, you are more prone to having high blood sugar levels. That’s what really starts the process of heart disease.

He explains that high blood sugar damages blood vessel walls, creating an environment where cholesterol can become problematic. Insulin resistance also changes the quality of cholesterol particles, shifting them toward smaller, denser forms that are more likely to cause plaque buildup.

This claim is well-supported by research. Studies have established strong links between insulin resistance and cardiovascular disease. A 2019 review in Endocrine Reviews confirmed that insulin resistance contributes to atherosclerosis through multiple mechanisms, including inflammation, oxidative stress, and dyslipidemia.

Insulin resistance is indeed a major cardiovascular risk factor, and addressing it can improve heart health outcomes.

How Insulin Resistance Harms the Heart

Dr. Ovadia outlines several pathways through which insulin resistance leads to heart disease:

• Elevated blood sugar: Sustained levels above 140 mg/dL damage blood vessel walls
• Particle quality changes: More small, dense LDL particles that are atherogenic
• Reduced nitric oxide: Insulin resistance blocks production of this blood vessel protector
• Increased inflammation: Metabolic dysfunction triggers chronic inflammatory responses

Each of these mechanisms has been documented in medical literature, making insulin resistance a legitimate therapeutic target.

The Statin Controversy

Dr. Ovadia takes a particularly strong stance against statins, especially for people without existing heart disease. He points out that these drugs can actually worsen insulin resistance.

After you take statins for 5 years, your risk of developing insulin resistance starts to increase significantly.

He also challenges the magnitude of statins’ benefits, noting that in primary prevention—people who haven’t had a heart attack—the reduction in risk is less than 1%, with a number needed to treat between 80 and 120.

Statins have never been shown to save lives.

The evidence on this is mixed. Research does show that statins can increase the risk of new-onset diabetes, particularly in people with metabolic risk factors. A 2019 study in Diabetes Care found a modest increase in diabetes risk among statin users.

However, Dr. Ovadia’s claim that statins have “never been shown to save lives” requires context. Multiple large trials and meta-analyses, including those published in The Lancet, have demonstrated that statins reduce all-cause mortality in high-risk populations and those with established cardiovascular disease. The benefit in primary prevention is smaller and more debated, but not nonexistent.

The clinical decision to prescribe statins involves weighing individual risk factors, not a blanket approach.

Saturated Fat and Red Meat: Medicine, Not Poison

Perhaps Dr. Ovadia’s most provocative claim is that saturated fat and red meat are not only safe but beneficial for heart health.

The more saturated fat you have, the lower your risk of heart disease is going to be. The meat, the butter, the dairy, these are actually protective against heart disease.

He goes so far as to say that red meat is essential for heart health, calling it “the most nutrient-dense, most bioavailable food” available.

I now as a heart surgeon go around telling people that meat is medicine.

This claim overstates the evidence. The relationship between saturated fat and heart disease has been extensively studied, and the consensus remains cautious. A 2020 review by the American Heart Association reaffirmed that replacing saturated fat with polyunsaturated fat reduces cardiovascular events.

That said, more recent research has introduced nuance. Some studies, including a 2010 meta-analysis in the American Journal of Clinical Nutrition, found no significant association between saturated fat intake and heart disease risk when looking at observational data alone. The context matters—what replaces saturated fat in the diet, overall dietary patterns, and metabolic health all play roles.

Red meat consumption is similarly complex. Processed red meat has consistently been linked to increased cardiovascular risk, while unprocessed red meat shows weaker or inconsistent associations. Stating that “the more saturated fat you have, the lower your risk” is not supported by the preponderance of evidence.

Can You Eat 12 Eggs a Day?

When asked whether eating 12 eggs daily with butter and ground beef would harm the heart, Dr. Ovadia answered with confidence.

There is no reason that that is going to harm your heart and that can be a great overall health strategy.

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

Dr. Philip Ovadia, a cardiac surgeon who has performed over 3,000 heart surgeries, now argues that the medical establishment has been fighting the wrong enemy.

Instead of blaming cholesterol and saturated fat, he points to insulin resistance, inflammation, and processed foods as the true culprits behind the epidemic.

In a recent conversation, Dr. Ovadia shared his controversial perspective—one that challenges decades of dietary guidelines and could fundamentally change how we approach heart health.

Cholesterol Isn’t the Primary Problem

For decades, doctors have prescribed statins to lower cholesterol, operating under the assumption that high cholesterol is the main driver of heart disease. Dr. Ovadia no longer believes this is accurate.

The concept that cholesterol is the primary cause of heart disease is just flat-out wrong at this point.

He acknowledges that cholesterol plays some role in heart disease, but insists it’s not the root cause. The obsessive focus on cholesterol numbers, he argues, has distracted medicine from addressing the real problems.

The research here presents a more nuanced picture. Large-scale reviews confirm that elevated LDL cholesterol is associated with increased cardiovascular risk, and statin therapy does reduce cardiac events in high-risk populations. Meta-analyses published in journals like The Lancet and the Journal of the American Medical Association consistently show statins lower the risk of heart attacks and strokes, particularly in people with existing cardiovascular disease.

That said, cholesterol is not the only factor. Inflammation, insulin resistance, blood pressure, and lifestyle all contribute to cardiovascular health. Dr. Ovadia’s emphasis on these additional factors aligns with current understanding—but the evidence does not support dismissing cholesterol management entirely.

Insulin Resistance: The Hidden Driver

According to Dr. Ovadia, insulin resistance is the true root cause of most heart disease. When cells become resistant to insulin, blood sugar levels rise and metabolic dysfunction follows.

When you are insulin resistant, you are more prone to having high blood sugar levels. That’s what really starts the process of heart disease.

He explains that high blood sugar damages blood vessel walls, creating an environment where cholesterol can become problematic. Insulin resistance also changes the quality of cholesterol particles, shifting them toward smaller, denser forms that are more likely to cause plaque buildup.

This claim is well-supported by research. Studies have established strong links between insulin resistance and cardiovascular disease. A 2019 review in Endocrine Reviews confirmed that insulin resistance contributes to atherosclerosis through multiple mechanisms, including inflammation, oxidative stress, and dyslipidemia.

Insulin resistance is indeed a major cardiovascular risk factor, and addressing it can improve heart health outcomes.

How Insulin Resistance Harms the Heart

Dr. Ovadia outlines several pathways through which insulin resistance leads to heart disease:

• Elevated blood sugar: Sustained levels above 140 mg/dL damage blood vessel walls
• Particle quality changes: More small, dense LDL particles that are atherogenic
• Reduced nitric oxide: Insulin resistance blocks production of this blood vessel protector
• Increased inflammation: Metabolic dysfunction triggers chronic inflammatory responses

Each of these mechanisms has been documented in medical literature, making insulin resistance a legitimate therapeutic target.

The Statin Controversy

Dr. Ovadia takes a particularly strong stance against statins, especially for people without existing heart disease. He points out that these drugs can actually worsen insulin resistance.

After you take statins for 5 years, your risk of developing insulin resistance starts to increase significantly.

He also challenges the magnitude of statins’ benefits, noting that in primary prevention—people who haven’t had a heart attack—the reduction in risk is less than 1%, with a number needed to treat between 80 and 120.

Statins have never been shown to save lives.

The evidence on this is mixed. Research does show that statins can increase the risk of new-onset diabetes, particularly in people with metabolic risk factors. A 2019 study in Diabetes Care found a modest increase in diabetes risk among statin users.

However, Dr. Ovadia’s claim that statins have “never been shown to save lives” requires context. Multiple large trials and meta-analyses, including those published in The Lancet, have demonstrated that statins reduce all-cause mortality in high-risk populations and those with established cardiovascular disease. The benefit in primary prevention is smaller and more debated, but not nonexistent.

The clinical decision to prescribe statins involves weighing individual risk factors, not a blanket approach.

Saturated Fat and Red Meat: Medicine, Not Poison

Perhaps Dr. Ovadia’s most provocative claim is that saturated fat and red meat are not only safe but beneficial for heart health.

The more saturated fat you have, the lower your risk of heart disease is going to be. The meat, the butter, the dairy, these are actually protective against heart disease.

He goes so far as to say that red meat is essential for heart health, calling it “the most nutrient-dense, most bioavailable food” available.

I now as a heart surgeon go around telling people that meat is medicine.

This claim overstates the evidence. The relationship between saturated fat and heart disease has been extensively studied, and the consensus remains cautious. A 2020 review by the American Heart Association reaffirmed that replacing saturated fat with polyunsaturated fat reduces cardiovascular events.

That said, more recent research has introduced nuance. Some studies, including a 2010 meta-analysis in the American Journal of Clinical Nutrition, found no significant association between saturated fat intake and heart disease risk when looking at observational data alone. The context matters—what replaces saturated fat in the diet, overall dietary patterns, and metabolic health all play roles.

Red meat consumption is similarly complex. Processed red meat has consistently been linked to increased cardiovascular risk, while unprocessed red meat shows weaker or inconsistent associations. Stating that “the more saturated fat you have, the lower your risk” is not supported by the preponderance of evidence.

Can You Eat 12 Eggs a Day?

When asked whether eating 12 eggs daily with butter and ground beef would harm the heart, Dr. Ovadia answered with confidence.

There is no reason that that is going to harm your heart and that can be a great overall health strategy.

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

Heart disease remains the leading cause of death worldwide, yet a growing number of physicians are questioning the conventional wisdom about what actually causes it.

Dr. Philip Ovadia, a cardiac surgeon who has performed over 3,000 heart surgeries, now argues that the medical establishment has been fighting the wrong enemy.

Instead of blaming cholesterol and saturated fat, he points to insulin resistance, inflammation, and processed foods as the true culprits behind the epidemic.

In a recent conversation, Dr. Ovadia shared his controversial perspective—one that challenges decades of dietary guidelines and could fundamentally change how we approach heart health.

Cholesterol Isn’t the Primary Problem

For decades, doctors have prescribed statins to lower cholesterol, operating under the assumption that high cholesterol is the main driver of heart disease. Dr. Ovadia no longer believes this is accurate.

The concept that cholesterol is the primary cause of heart disease is just flat-out wrong at this point.

He acknowledges that cholesterol plays some role in heart disease, but insists it’s not the root cause. The obsessive focus on cholesterol numbers, he argues, has distracted medicine from addressing the real problems.

The research here presents a more nuanced picture. Large-scale reviews confirm that elevated LDL cholesterol is associated with increased cardiovascular risk, and statin therapy does reduce cardiac events in high-risk populations. Meta-analyses published in journals like The Lancet and the Journal of the American Medical Association consistently show statins lower the risk of heart attacks and strokes, particularly in people with existing cardiovascular disease.

That said, cholesterol is not the only factor. Inflammation, insulin resistance, blood pressure, and lifestyle all contribute to cardiovascular health. Dr. Ovadia’s emphasis on these additional factors aligns with current understanding—but the evidence does not support dismissing cholesterol management entirely.

Insulin Resistance: The Hidden Driver

According to Dr. Ovadia, insulin resistance is the true root cause of most heart disease. When cells become resistant to insulin, blood sugar levels rise and metabolic dysfunction follows.

When you are insulin resistant, you are more prone to having high blood sugar levels. That’s what really starts the process of heart disease.

He explains that high blood sugar damages blood vessel walls, creating an environment where cholesterol can become problematic. Insulin resistance also changes the quality of cholesterol particles, shifting them toward smaller, denser forms that are more likely to cause plaque buildup.

This claim is well-supported by research. Studies have established strong links between insulin resistance and cardiovascular disease. A 2019 review in Endocrine Reviews confirmed that insulin resistance contributes to atherosclerosis through multiple mechanisms, including inflammation, oxidative stress, and dyslipidemia.

Insulin resistance is indeed a major cardiovascular risk factor, and addressing it can improve heart health outcomes.

How Insulin Resistance Harms the Heart

Dr. Ovadia outlines several pathways through which insulin resistance leads to heart disease:

• Elevated blood sugar: Sustained levels above 140 mg/dL damage blood vessel walls
• Particle quality changes: More small, dense LDL particles that are atherogenic
• Reduced nitric oxide: Insulin resistance blocks production of this blood vessel protector
• Increased inflammation: Metabolic dysfunction triggers chronic inflammatory responses

Each of these mechanisms has been documented in medical literature, making insulin resistance a legitimate therapeutic target.

The Statin Controversy

Dr. Ovadia takes a particularly strong stance against statins, especially for people without existing heart disease. He points out that these drugs can actually worsen insulin resistance.

After you take statins for 5 years, your risk of developing insulin resistance starts to increase significantly.

He also challenges the magnitude of statins’ benefits, noting that in primary prevention—people who haven’t had a heart attack—the reduction in risk is less than 1%, with a number needed to treat between 80 and 120.

Statins have never been shown to save lives.

The evidence on this is mixed. Research does show that statins can increase the risk of new-onset diabetes, particularly in people with metabolic risk factors. A 2019 study in Diabetes Care found a modest increase in diabetes risk among statin users.

However, Dr. Ovadia’s claim that statins have “never been shown to save lives” requires context. Multiple large trials and meta-analyses, including those published in The Lancet, have demonstrated that statins reduce all-cause mortality in high-risk populations and those with established cardiovascular disease. The benefit in primary prevention is smaller and more debated, but not nonexistent.

The clinical decision to prescribe statins involves weighing individual risk factors, not a blanket approach.

Saturated Fat and Red Meat: Medicine, Not Poison

Perhaps Dr. Ovadia’s most provocative claim is that saturated fat and red meat are not only safe but beneficial for heart health.

The more saturated fat you have, the lower your risk of heart disease is going to be. The meat, the butter, the dairy, these are actually protective against heart disease.

He goes so far as to say that red meat is essential for heart health, calling it “the most nutrient-dense, most bioavailable food” available.

I now as a heart surgeon go around telling people that meat is medicine.

This claim overstates the evidence. The relationship between saturated fat and heart disease has been extensively studied, and the consensus remains cautious. A 2020 review by the American Heart Association reaffirmed that replacing saturated fat with polyunsaturated fat reduces cardiovascular events.

That said, more recent research has introduced nuance. Some studies, including a 2010 meta-analysis in the American Journal of Clinical Nutrition, found no significant association between saturated fat intake and heart disease risk when looking at observational data alone. The context matters—what replaces saturated fat in the diet, overall dietary patterns, and metabolic health all play roles.

Red meat consumption is similarly complex. Processed red meat has consistently been linked to increased cardiovascular risk, while unprocessed red meat shows weaker or inconsistent associations. Stating that “the more saturated fat you have, the lower your risk” is not supported by the preponderance of evidence.

Can You Eat 12 Eggs a Day?

When asked whether eating 12 eggs daily with butter and ground beef would harm the heart, Dr. Ovadia answered with confidence.

There is no reason that that is going to harm your heart and that can be a great overall health strategy.

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

Heart disease remains the leading cause of death worldwide, yet a growing number of physicians are questioning the conventional wisdom about what actually causes it.

Dr. Philip Ovadia, a cardiac surgeon who has performed over 3,000 heart surgeries, now argues that the medical establishment has been fighting the wrong enemy.

Instead of blaming cholesterol and saturated fat, he points to insulin resistance, inflammation, and processed foods as the true culprits behind the epidemic.

In a recent conversation, Dr. Ovadia shared his controversial perspective—one that challenges decades of dietary guidelines and could fundamentally change how we approach heart health.

Cholesterol Isn’t the Primary Problem

For decades, doctors have prescribed statins to lower cholesterol, operating under the assumption that high cholesterol is the main driver of heart disease. Dr. Ovadia no longer believes this is accurate.

The concept that cholesterol is the primary cause of heart disease is just flat-out wrong at this point.

He acknowledges that cholesterol plays some role in heart disease, but insists it’s not the root cause. The obsessive focus on cholesterol numbers, he argues, has distracted medicine from addressing the real problems.

The research here presents a more nuanced picture. Large-scale reviews confirm that elevated LDL cholesterol is associated with increased cardiovascular risk, and statin therapy does reduce cardiac events in high-risk populations. Meta-analyses published in journals like The Lancet and the Journal of the American Medical Association consistently show statins lower the risk of heart attacks and strokes, particularly in people with existing cardiovascular disease.

That said, cholesterol is not the only factor. Inflammation, insulin resistance, blood pressure, and lifestyle all contribute to cardiovascular health. Dr. Ovadia’s emphasis on these additional factors aligns with current understanding—but the evidence does not support dismissing cholesterol management entirely.

Insulin Resistance: The Hidden Driver

According to Dr. Ovadia, insulin resistance is the true root cause of most heart disease. When cells become resistant to insulin, blood sugar levels rise and metabolic dysfunction follows.

When you are insulin resistant, you are more prone to having high blood sugar levels. That’s what really starts the process of heart disease.

He explains that high blood sugar damages blood vessel walls, creating an environment where cholesterol can become problematic. Insulin resistance also changes the quality of cholesterol particles, shifting them toward smaller, denser forms that are more likely to cause plaque buildup.

This claim is well-supported by research. Studies have established strong links between insulin resistance and cardiovascular disease. A 2019 review in Endocrine Reviews confirmed that insulin resistance contributes to atherosclerosis through multiple mechanisms, including inflammation, oxidative stress, and dyslipidemia.

Insulin resistance is indeed a major cardiovascular risk factor, and addressing it can improve heart health outcomes.

How Insulin Resistance Harms the Heart

Dr. Ovadia outlines several pathways through which insulin resistance leads to heart disease:

• Elevated blood sugar: Sustained levels above 140 mg/dL damage blood vessel walls
• Particle quality changes: More small, dense LDL particles that are atherogenic
• Reduced nitric oxide: Insulin resistance blocks production of this blood vessel protector
• Increased inflammation: Metabolic dysfunction triggers chronic inflammatory responses

Each of these mechanisms has been documented in medical literature, making insulin resistance a legitimate therapeutic target.

The Statin Controversy

Dr. Ovadia takes a particularly strong stance against statins, especially for people without existing heart disease. He points out that these drugs can actually worsen insulin resistance.

After you take statins for 5 years, your risk of developing insulin resistance starts to increase significantly.

He also challenges the magnitude of statins’ benefits, noting that in primary prevention—people who haven’t had a heart attack—the reduction in risk is less than 1%, with a number needed to treat between 80 and 120.

Statins have never been shown to save lives.

The evidence on this is mixed. Research does show that statins can increase the risk of new-onset diabetes, particularly in people with metabolic risk factors. A 2019 study in Diabetes Care found a modest increase in diabetes risk among statin users.

However, Dr. Ovadia’s claim that statins have “never been shown to save lives” requires context. Multiple large trials and meta-analyses, including those published in The Lancet, have demonstrated that statins reduce all-cause mortality in high-risk populations and those with established cardiovascular disease. The benefit in primary prevention is smaller and more debated, but not nonexistent.

The clinical decision to prescribe statins involves weighing individual risk factors, not a blanket approach.

Saturated Fat and Red Meat: Medicine, Not Poison

Perhaps Dr. Ovadia’s most provocative claim is that saturated fat and red meat are not only safe but beneficial for heart health.

The more saturated fat you have, the lower your risk of heart disease is going to be. The meat, the butter, the dairy, these are actually protective against heart disease.

He goes so far as to say that red meat is essential for heart health, calling it “the most nutrient-dense, most bioavailable food” available.

I now as a heart surgeon go around telling people that meat is medicine.

This claim overstates the evidence. The relationship between saturated fat and heart disease has been extensively studied, and the consensus remains cautious. A 2020 review by the American Heart Association reaffirmed that replacing saturated fat with polyunsaturated fat reduces cardiovascular events.

That said, more recent research has introduced nuance. Some studies, including a 2010 meta-analysis in the American Journal of Clinical Nutrition, found no significant association between saturated fat intake and heart disease risk when looking at observational data alone. The context matters—what replaces saturated fat in the diet, overall dietary patterns, and metabolic health all play roles.

Red meat consumption is similarly complex. Processed red meat has consistently been linked to increased cardiovascular risk, while unprocessed red meat shows weaker or inconsistent associations. Stating that “the more saturated fat you have, the lower your risk” is not supported by the preponderance of evidence.

Can You Eat 12 Eggs a Day?

When asked whether eating 12 eggs daily with butter and ground beef would harm the heart, Dr. Ovadia answered with confidence.

There is no reason that that is going to harm your heart and that can be a great overall health strategy.

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease

Heart disease remains the leading cause of death worldwide, yet a growing number of physicians are questioning the conventional wisdom about what actually causes it.

Dr. Philip Ovadia, a cardiac surgeon who has performed over 3,000 heart surgeries, now argues that the medical establishment has been fighting the wrong enemy.

Instead of blaming cholesterol and saturated fat, he points to insulin resistance, inflammation, and processed foods as the true culprits behind the epidemic.

In a recent conversation, Dr. Ovadia shared his controversial perspective—one that challenges decades of dietary guidelines and could fundamentally change how we approach heart health.

Cholesterol Isn’t the Primary Problem

For decades, doctors have prescribed statins to lower cholesterol, operating under the assumption that high cholesterol is the main driver of heart disease. Dr. Ovadia no longer believes this is accurate.

The concept that cholesterol is the primary cause of heart disease is just flat-out wrong at this point.

He acknowledges that cholesterol plays some role in heart disease, but insists it’s not the root cause. The obsessive focus on cholesterol numbers, he argues, has distracted medicine from addressing the real problems.

The research here presents a more nuanced picture. Large-scale reviews confirm that elevated LDL cholesterol is associated with increased cardiovascular risk, and statin therapy does reduce cardiac events in high-risk populations. Meta-analyses published in journals like The Lancet and the Journal of the American Medical Association consistently show statins lower the risk of heart attacks and strokes, particularly in people with existing cardiovascular disease.

That said, cholesterol is not the only factor. Inflammation, insulin resistance, blood pressure, and lifestyle all contribute to cardiovascular health. Dr. Ovadia’s emphasis on these additional factors aligns with current understanding—but the evidence does not support dismissing cholesterol management entirely.

Insulin Resistance: The Hidden Driver

According to Dr. Ovadia, insulin resistance is the true root cause of most heart disease. When cells become resistant to insulin, blood sugar levels rise and metabolic dysfunction follows.

When you are insulin resistant, you are more prone to having high blood sugar levels. That’s what really starts the process of heart disease.

He explains that high blood sugar damages blood vessel walls, creating an environment where cholesterol can become problematic. Insulin resistance also changes the quality of cholesterol particles, shifting them toward smaller, denser forms that are more likely to cause plaque buildup.

This claim is well-supported by research. Studies have established strong links between insulin resistance and cardiovascular disease. A 2019 review in Endocrine Reviews confirmed that insulin resistance contributes to atherosclerosis through multiple mechanisms, including inflammation, oxidative stress, and dyslipidemia.

Insulin resistance is indeed a major cardiovascular risk factor, and addressing it can improve heart health outcomes.

How Insulin Resistance Harms the Heart

Dr. Ovadia outlines several pathways through which insulin resistance leads to heart disease:

• Elevated blood sugar: Sustained levels above 140 mg/dL damage blood vessel walls
• Particle quality changes: More small, dense LDL particles that are atherogenic
• Reduced nitric oxide: Insulin resistance blocks production of this blood vessel protector
• Increased inflammation: Metabolic dysfunction triggers chronic inflammatory responses

Each of these mechanisms has been documented in medical literature, making insulin resistance a legitimate therapeutic target.

The Statin Controversy

Dr. Ovadia takes a particularly strong stance against statins, especially for people without existing heart disease. He points out that these drugs can actually worsen insulin resistance.

After you take statins for 5 years, your risk of developing insulin resistance starts to increase significantly.

He also challenges the magnitude of statins’ benefits, noting that in primary prevention—people who haven’t had a heart attack—the reduction in risk is less than 1%, with a number needed to treat between 80 and 120.

Statins have never been shown to save lives.

The evidence on this is mixed. Research does show that statins can increase the risk of new-onset diabetes, particularly in people with metabolic risk factors. A 2019 study in Diabetes Care found a modest increase in diabetes risk among statin users.

However, Dr. Ovadia’s claim that statins have “never been shown to save lives” requires context. Multiple large trials and meta-analyses, including those published in The Lancet, have demonstrated that statins reduce all-cause mortality in high-risk populations and those with established cardiovascular disease. The benefit in primary prevention is smaller and more debated, but not nonexistent.

The clinical decision to prescribe statins involves weighing individual risk factors, not a blanket approach.

Saturated Fat and Red Meat: Medicine, Not Poison

Perhaps Dr. Ovadia’s most provocative claim is that saturated fat and red meat are not only safe but beneficial for heart health.

The more saturated fat you have, the lower your risk of heart disease is going to be. The meat, the butter, the dairy, these are actually protective against heart disease.

He goes so far as to say that red meat is essential for heart health, calling it “the most nutrient-dense, most bioavailable food” available.

I now as a heart surgeon go around telling people that meat is medicine.

This claim overstates the evidence. The relationship between saturated fat and heart disease has been extensively studied, and the consensus remains cautious. A 2020 review by the American Heart Association reaffirmed that replacing saturated fat with polyunsaturated fat reduces cardiovascular events.

That said, more recent research has introduced nuance. Some studies, including a 2010 meta-analysis in the American Journal of Clinical Nutrition, found no significant association between saturated fat intake and heart disease risk when looking at observational data alone. The context matters—what replaces saturated fat in the diet, overall dietary patterns, and metabolic health all play roles.

Red meat consumption is similarly complex. Processed red meat has consistently been linked to increased cardiovascular risk, while unprocessed red meat shows weaker or inconsistent associations. Stating that “the more saturated fat you have, the lower your risk” is not supported by the preponderance of evidence.

Can You Eat 12 Eggs a Day?

When asked whether eating 12 eggs daily with butter and ground beef would harm the heart, Dr. Ovadia answered with confidence.

There is no reason that that is going to harm your heart and that can be a great overall health strategy.

This advice is based on his belief that animal products have fueled human evolution for millennia and that seasonal availability once made them the only food source for extended periods.

While individual tolerance varies, and some people thrive on high-fat, animal-based diets, this level of consumption is not broadly studied or recommended by mainstream nutrition science. Individual metabolic responses differ, and what works for one person may not work for another.

Processed Foods and Seed Oils: The Real Culprits

Dr. Ovadia identifies two major dietary villains: processed foods and industrial seed oils.

I would put the two worst foods as the vegetable and seed oils first. They don’t exist in nature. They have become ubiquitous in our food supply.

He argues that these oils, combined with refined carbohydrates and sugar, create a “double whammy” that drives insulin resistance, inflammation, and gut damage.

There is broad agreement that ultra-processed foods harm metabolic health. Research consistently links high consumption of processed foods with increased risk of obesity, diabetes, and cardiovascular disease. A 2019 study in The BMJ found that each 10% increase in ultra-processed food intake was associated with a 12% increase in cardiovascular disease risk.

The evidence on seed oils is less clear-cut. While some advocate avoiding them entirely, large-scale studies have not conclusively shown that vegetable oils like canola or sunflower oil are harmful when used in moderation. Replacing saturated fats with polyunsaturated fats from these oils has been associated with reduced cardiovascular risk in some studies.

The issue may be less about the oils themselves and more about how they’re used in heavily processed, calorie-dense foods.

Visceral Fat and Inflammation

Dr. Ovadia emphasizes visceral fat—fat stored around internal organs—as a key marker and driver of insulin resistance.

Visceral fat is the source of a lot of what we call chemokines or lipokines that end up causing the insulin resistance. Targeting a lower amount of visceral fat becomes a good marker.

This is well-established. Visceral fat is metabolically active and produces inflammatory molecules that contribute to insulin resistance and cardiovascular disease. Reducing visceral fat through diet and exercise improves metabolic markers.

Gut Health and Heart Disease

A newer area of focus for Dr. Ovadia is the gut microbiome. He noticed that some patients following low-carb diets weren’t improving as expected, which led him to investigate gut health.

It’s not just the food that you put in your mouth, it’s what your body is able to do with it. Gut health becomes essential in this.

He explains that processed foods not only cause insulin resistance but also damage the gut lining, impairing nutrient absorption and contributing to inflammation.

Emerging research supports a connection between gut health and cardiovascular disease. The gut microbiome influences inflammation, metabolism, and even blood pressure. Dysbiosis—an imbalance in gut bacteria—has been linked to atherosclerosis and heart failure in studies published in journals like Circulation Research.

This is a legitimate and growing area of research, though it’s still being translated into clinical practice.

Advanced Testing: Beyond Standard Cholesterol Panels

When patients on low-carb diets see their LDL cholesterol spike—sometimes dramatically—Dr. Ovadia recommends advanced testing rather than immediately prescribing statins.

He suggests looking at:

• Particle size: Large, fluffy LDL particles are benign; small, dense particles are problematic
• Insulin resistance markers: HOMA-IR or LP-IR tests
• Inflammation: High-sensitivity C-reactive protein (hs-CRP)
• Imaging: Coronary artery calcium scan or CT angiogram

These tests provide a fuller picture of cardiovascular risk beyond a single LDL number.

Blood work, no blood test tells us do I have plaque in the arteries of my heart or not. To understand that, we need to look at the arteries.

This approach is increasingly supported by preventive cardiology experts who recognize that LDL cholesterol alone doesn’t tell the whole story.

The Lean Mass Hyper-Responder Phenomenon

Dr. Ovadia notes that some people—especially lean individuals—experience dramatic increases in LDL cholesterol on low-carb diets. This phenomenon, termed “lean mass hyper-responder,” is still being studied.

Research on this is ongoing. Early data suggests these individuals may not face increased cardiovascular risk despite high LDL levels, but long-term outcome studies are lacking. Caution and individualized assessment remain important.

Exercise: Resistance Over Cardio

While Dr. Ovadia acknowledges the importance of physical activity, he prioritizes resistance training over traditional cardio.

I put probably a little bit more emphasis on resistance activity, building and maintaining muscle because it turns out that that has a great effect when it comes to lowering insulin resistance.

He doesn’t discourage cardiovascular exercise but suggests that if time is limited, resistance training should take priority.

Both forms of exercise benefit heart health. Resistance training improves insulin sensitivity and metabolic health, while aerobic exercise directly strengthens the cardiovascular system. Ideally, a balanced approach incorporating both types is most effective.

Ketones and Heart Health

Dr. Ovadia highlights the anti-inflammatory properties of ketones and their role as a preferred fuel source for the heart.

Ketones are known to be anti-inflammatory and inflammation is a big driver of heart disease. The mitochondria of the heart prefer ketones as a fuel source.

He points to studies showing benefits of ketogenic diets in heart failure patients.

This is an area of active research with promising early results. Some studies suggest ketones may improve cardiac function and reduce inflammation. However, more long-term data is needed before ketogenic diets can be universally recommended for heart disease prevention or treatment.

The Case Against Plant-Based Diets

Dr. Ovadia takes a strong stance against vegetarian and vegan diets, arguing they lack nutrient density and bioavailability.

The plant products are not nutrient-dense and the bioavailability problem means the nutrients that are in plants are largely not available to us as human beings to use.

He suggests that ruminant animals are better at extracting nutrients from plants, and humans should eat those animals instead.

This claim is overstated. While plant-based diets require careful planning to ensure adequate intake of certain nutrients like vitamin B12, iron, and omega-3 fatty acids, large observational studies have found that vegetarian and vegan diets are associated with lower rates of heart disease, hypertension, and type 2 diabetes.

A 2019 study in the Journal of the American Heart Association found that plant-based diets were associated with lower cardiovascular mortality. The Adventist Health Study-2 has consistently shown health benefits among vegetarians.

Nutrient bioavailability does differ between plant and animal sources, but this doesn’t mean plant-based diets are incompatible with health. Individual needs and preferences vary.

The Best Meal for Heart Health

When asked for the single best meal to prevent heart disease, Dr. Ovadia didn’t hesitate.

I’m going to take a nice fatty steak every time. Get your animal protein, get your animal fat. That’s what’s going to best support your heart health.

It’s a recommendation that contradicts decades of dietary guidelines but aligns with his evolutionary perspective and clinical experience.

Whether you agree or not, his argument rests on a simple premise: focus on whole, unprocessed foods; address insulin resistance; and don’t fear the foods humans have eaten for millennia.

The debate over the ideal diet for heart health is far from settled, but one thing is clear—insulin resistance, inflammation, and processed foods deserve far more attention than they’ve historically received.

Sources

• Cholesterol Treatment Trialists’ (CTT) Collaboration, The Lancet – https://www.thelancet.com
• American Heart Association, saturated fat and cardiovascular disease – https://www.heart.org
• 2019 review, Endocrine Reviews, insulin resistance and cardiovascular disease
• 2019 study, Diabetes Care, statins and diabetes risk
• 2020 American Heart Association review on saturated fat
• 2010 meta-analysis, American Journal of Clinical Nutrition, saturated fat and heart disease
• 2019 study, The BMJ, ultra-processed foods and cardiovascular disease
• 2019 study, Journal of the American Heart Association, plant-based diets and cardiovascular mortality
• Adventist Health Study-2
• Circulation Research, gut microbiome and cardiovascular disease