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Seed Oils, LDL Cholesterol & Inflammation: What You Need to Know
Understanding Inflammation: The Silent Trigger Behind Chronic Disease
In the quest to optimize health and reduce chronic disease, few topics have stirred as much debate as seed oils and cholesterol. In episode #141 of The Ultimate Human podcast, Max Lugavere—health journalist, bestselling author, and brain health advocate—dives deep into the science and controversy surrounding seed oils, LDL cholesterol, and systemic inflammation. His insights challenge mainstream dietary dogma and advocate for a return to nutrient-dense whole foods, free from misleading health claims and industrial processing.
Inflammation is a natural process in the body. It helps us heal from injuries and fight infections. But when inflammation becomes chronic, it can silently damage tissues, contribute to aging, and increase the risk of serious health conditions—like heart disease, Alzheimer’s, diabetes, and even cancer.
The modern diet plays a significant role in this. One of the biggest culprits? The overuse of seed oils and the misinformation surrounding cholesterol. If you’re looking to get healthy, understanding and managing inflammation is a powerful first step.
What Is Chronic Inflammation?
Acute inflammation (like swelling from a cut or a bruise) is part of your body’s defense system. However, chronic inflammation is low-grade and persistent. You might not feel it, but it wreaks havoc over time.
Signs of Chronic Inflammation
- Fatigue
- Joint or muscle pain
- Brain fog or memory issues
- Digestive problems
- Weight gain or difficulty losing weight
Long-term inflammation often goes unnoticed until a more serious condition develops. That’s why it’s so important to address the root causes early.
Seed Oils and Inflammation: What’s the Connection?
Seed oils like soybean oil, corn oil, sunflower oil, cottonseed oil, and canola oil are in nearly every processed food on the market. They’re marketed as heart-healthy, but Max Lugavere and other experts argue otherwise.
Why Seed Oils Can Be Harmful
- They’re high in omega-6 fatty acids (especially linoleic acid), which are prone to oxidation.
- Oxidized fats create free radicals in the body, contributing to inflammation.
- Seed oils are highly processed using refining, bleaching, and deodorizing.
This industrial processing strips the oils of natural antioxidants and creates byproducts that may harm our cells.
“The rise in chronic inflammation correlates strongly with the dramatic increase in seed oil consumption in the past 100 years.”
While our ancestors got most of their fats from animal sources, today, over 50% of dietary fat comes from industrial seed oils. This shift has drastically changed the balance of omega-3 to omega-6 fats in our diets—tipping us toward inflammation.
A Better Alternative
Choose fats from whole foods, such as:
- Extra Virgin Olive Oil – Cold-pressed and rich in antioxidants.
- Avocados and avocado oil – Great for cooking at medium heat.
- Grass-fed butter or ghee
- Coconut oil for high-heat cooking
Avoid ultra-processed snacks, fast foods, and shelf-stable dressings, which are often loaded with inflammatory oils.
Rethinking Cholesterol: Is It Really the Enemy?
For decades, cholesterol has been blamed for heart disease. But research now shows the story is more nuanced. Inflammation, not cholesterol, may be the real villain.
Cholesterol is vital for hormone production, brain function, and cellular repair. LDL (low-density lipoprotein) cholesterol, often labeled “bad,” is actually a first responder to tissue damage. It travels to the site of inflammation to help with repair.
The Firefighter Analogy
Blaming cholesterol for heart disease is like blaming firefighters for a fire. Just because they’re present at the scene doesn’t mean they caused the problem.
Instead of obsessing over LDL levels, it’s more productive to look at:
- C-reactive protein (CRP) levels
- Triglyceride to HDL ratios
- Inflammatory markers
In fact, some of the longest-living populations have high LDL cholesterol but low markers of inflammation.
How to Reduce Inflammation Naturally
If you’re wondering how to reduce inflammation and get healthier, here are simple, science-backed steps you can take.
1. Ditch Inflammatory Oils
Swap out seed oils and opt for healthy fats. Clean up your pantry and read labels.
2. Eat More Anti-Inflammatory Foods
Focus on:
- Leafy greens (spinach, kale)
- Fatty fish (wild salmon, sardines)
- Blueberries and raspberries
- Turmeric, ginger, and garlic
- Green tea
3. Get Enough Sleep
Poor sleep increases inflammation markers. Aim for 7–9 hours per night.
4. Move Every Day
Exercise, even walking, helps lower inflammatory cytokines and regulate blood sugar.
5. Manage Stress
Chronic stress releases cortisol, which contributes to inflammation. Try breathwork, nature walks, or meditation.
The Role of Supplements
Sometimes, food alone isn’t enough. Certain supplements can support your anti-inflammatory efforts. Max Lugavere recommends:
- Creatine Monohydrate – Great for cognitive and muscle health
- Nordic Naturals Ultimate Omega – High-quality fish oil for anti-inflammatory omega-3s
- Nested Naturals Choline – Supports brain health and cellular repair
- Jarrow Formulas Methyl B12 – Vital for nervous system function
Check with your healthcare provider before starting new supplements.
Are You Eating to Heal or to Harm?
One of the simplest ways to start healing inflammation is by changing what you put on your plate. Choose real, unprocessed foods. Cook more meals at home. Prioritize nutrient density over calorie counting.
For a deeper dive into the science, consider reading Max Lugavere’s books:
Bestseller #1
Bestseller #2
Bestseller #3
Final Thoughts: A Call to Action
Chronic inflammation doesn’t have to be your destiny. By making smarter food choices, limiting seed oils, understanding the role of cholesterol, and supporting your body with proper nutrients and habits, you can reduce inflammation naturally and feel better every day.
If you’re serious about taking control of your health, start with your next meal.
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