The Dr. Josh Axe Show

Episode: The Truth About Seed Oils, Fats & Heart Disease

Date: February 23, 2026

Host: Dr. Josh Axe

Episode Overview

In this episode, Dr. Josh Axe investigates the real roots of heart disease, debunks persistent myths about cholesterol, fats, and the role of seed oils, and lays out a practical, holistic approach to preventing and reversing cardiovascular disease. Through both personal anecdotes and evidence-based recommendations, he challenges mainstream health dogmas, advocates for extra virgin olive oil as the ultimate heart-healthy fat, and details the key lab markers, foods, and supplements for optimal heart health. He also shares insights from Chinese medicine and emphasizes the critical role of stress and spiritual well-being in cardiovascular health.

Key Discussion Points & Insights

1. Rethinking the Causes of Heart Disease

• Personal Stories: Dr. Axe recounts the sudden heart-related deaths of his father-in-law and a close friend's father — both with normal lab work — to highlight that standard blood tests miss deeper underlying issues ([01:24]).
• Key Insight: Over 50% of people who have heart attacks have normal or slightly elevated cholesterol. Lab numbers like LDL cholesterol don’t tell the whole story.
  • Quote: “There’s a myth out there today that if your labs are okay and your cholesterol is normal, your risk of heart disease is zero. That’s not true.” — Dr. Josh Axe, [01:33]
• Core Thesis: Heart disease is primarily an inflammatory, oxidative injury disease rather than a cholesterol storage disease.

2. Historical Missteps and Dietary Myths

• Rise of Heart Disease: Rates soared post-1920s; this timing correlated with significant changes in the food supply—more processed foods, less daily movement ([05:12]).
• Misplaced Blame: For decades, saturated fat and salt were wrongly vilified as the main culprits.
• Anecdote: Dr. Axe describes his grandfather's health decline after following a doctor-prescribed low-fat, low-salt diet ([06:13]).
  • Quote: “He was constantly complaining because he liked to salt his food. And he said, ‘this doesn’t have any flavor, this doesn’t have any taste.’” — Dr. Josh Axe, [06:43]
• Processed Foods: “Heart-healthy” labels often simply meant low fat—even while products were full of sugar. Today, 70% of American caloric intake comes from ultra-processed foods ([08:23]).

3. What Actually Drives Heart Disease?

• Chronic Inflammation ([12:46]):
  • Damages artery linings; cholesterol patches these areas as part of the body’s repair mechanism.
  • CRP (C-reactive protein) is a much more important marker than cholesterol for heart risk.
  • Quote: “Heart disease is not a cholesterol storage disease. It’s an inflammatory, oxidative injury disease.” — Dr. Josh Axe, [04:43]
• Oxidative Stress and Oxidized LDL ([14:07]):
  • LDL becomes dangerous only when oxidized, making it sticky, unstable, and prone to forming arterial plaque.
  • Quote: “It’s oxidized LDL, not LDL itself, that’s actually contributing to the plaque formation.” — Dr. Josh Axe, [15:44]

4. The Great Fat Debate: Seed Oils vs. Saturated Fats

• Polarizing Opinions: Some blame seed oils and ultra-processed foods, while others target saturated fat from animal products.
• Dr. Axe’s Nuanced Take: Both seed oils (from industrial processing) and excess saturated fat (especially combined with high calories and inactivity) are problematic.
  • Quote: “Both sides actually have an element of being right. But I’m gonna kind of cut through it all and tell you exactly what you should do…” — Dr. Josh Axe, [10:37]
• Historical Data: Despite a decline in saturated fat intake (and a quadrupling of vegetable oil consumption between 1950–2000), heart disease increased ([19:52]).

5. Best and Worst Dietary Fats

• Extra Virgin Olive Oil ([26:30]):
  • Celebrated in the Mediterranean diet and the Bible.
  • Rich in polyphenols, antioxidants; shown to lower cardiovascular events by 30% (PrediMed Trial).
  • “Olive oil. Olive oil. Olive oil.” — Dr. Josh Axe, [28:29]
• Avocado Oil: Another excellent, monounsaturated fat.
• Coconut Oil: Best saturated fat; stable at high heat, provides MCTs for metabolism.
• Seed Oils (e.g., soybean, canola): High in omega-6 polyunsaturated fats; chemically unstable, prone to oxidation, drive inflammation ([36:51]).
• Animal Fats: Can be healthy in moderation, especially from 100% grass-fed sources, but excess intake slows metabolism and increases risk ([32:46]).
  • Quote: “If you’re one of those people...eating butter and fatty meat every meal and thinking that’s not going to increase your risk of heart disease...you’re wrong.” — Dr. Josh Axe, [34:22]
• Fruit-Derived Oils: (Olives, avocados, coconuts) offer the best profile ([29:11]).

6. Lab Markers That Matter

• Key Bloodwork for Heart Risk ([39:56]):
  • hs-CRP (inflammation)
  • Triglyceride/HDL ratio (metabolic health)
  • ApoB (number of cholesterol-carrying particles)
  • Lp(a) (genetic marker for stickier cholesterol)
  • Fasting insulin, A1c (insulin resistance/blood sugar)
• Quote: “If you want to know where you’re at, look at high-sensitive CRP, triglyceride/HDL, and ApoB. That will tell you your overall heart health.” — Dr. Josh Axe, [41:11]

7. Statin Drugs: Risks and Drawbacks

• Problems with Statins: Lower cholesterol but don’t address root causes; deplete coenzyme Q10, harm muscle and hormone health, increase diabetes risk ([42:52]).
  • Quote: “Literally following a low fat diet and getting on a statin drug nearly killed him. He was wasting away to nothing and he was miserable.” — Dr. Josh Axe, [43:42]

8. Salt, Blood Pressure, and Weight

• Salt: Natural mineral salts (not processed iodized) support hydration—should not be completely avoided ([45:34]).
• High Blood Pressure & Obesity: Both raise risk but are best managed via anti-inflammatory diets and reducing insulin ([47:02]).
• Losing Visceral Fat: Focus on fat loss, not just weight loss.

9. Chinese Medicine Perspective on Fats

• Saturated Fats: Thicker, more moistening — seen as creating “dampness” and “phlegm,” which slows circulation and stresses the liver ([37:58]).
• Seed Oils: Ultra-processed types create “heat toxins” — a different type of stress.
• Olive Oil: Light, flow-friendly, supports circulation and the liver.
  • Quote: “In Chinese medicine, olive oil is lighter, more flow-friendly, lubricates without causing congealing, supports circulation, and is less likely to create that stasis…” — Dr. Josh Axe, [38:36]

10. Top Foods and Supplements for Heart Health

• Heart-Healthy Foods ([50:57]):
  • Wild-caught fatty fish (salmon, sardines, mackerel, anchovies)
  • Extra virgin olive oil
  • Pomegranates
  • Berries (blueberries, strawberries, blackberries, etc.)
  • Green leafy vegetables (spinach, kale, arugula)
  • Beans and lentils (fiber)
  • Nuts (especially walnuts), seeds (flax, chia)
  • Avocado, oats, apples, garlic, onions
• Supplements ([52:06]):
  • Omega-3 (EPA/DHA) fish oil
  • Magnesium
  • Coenzyme Q10 (essential for statin users)
  • Berberine (insulin resistance)
  • Aged garlic extract
  • Fiber (acacia, psyllium, apple pomace)
  • Curcumin/turmeric
  • Vitamin D + K2
  • Herbal extracts (hawthorn, olive leaf, red sage)
  • Red yeast rice

11. The Spiritual Heart—Stress, Cortisol, and Disease

• Emotional Health Matters:
  • Stress, bitterness, anger, and unforgiveness raise cortisol, directly impacting heart health ([55:04]).
  • “One of the best things you can do for heart health is also work on lowering cortisol through taking time, spending time in prayer, spending time in meditation, spending time just walking in nature and connecting with God in nature.” — Dr. Josh Axe, [55:56]
  • Reference to Proverbs 4:23: “Guard your heart, for everything you do flows from it.”

Key Takeaways & Action Steps

Dr. Axe’s prescription for preventing and reversing heart disease:

• Follow an anti-inflammatory diet:
  • Focus on whole foods, fiber, and healthy “fruit-derived” oils (especially olive oil).
  • Minimize ultra-processed foods, sugars, and industrial seed oils.
• Emphasize what to eat over what not to eat.
  • “Eat mostly these things” instead of “don’t eat this.”
• Prioritize the right lab tests.
  • hs-CRP, triglyceride/HDL, ApoB, Lp(a), fasting insulin, and A1c.
• Manage stress and care for your spiritual heart.
• Move daily—exercise is a core pillar of heart health.
• Use targeted supplements as needed.
• Don’t fear salt (if mineral-rich and in moderation).

Notable Quotes & Memorable Moments

• “Heart disease isn’t just about cholesterol. It’s driven by chronic inflammation, oxidative stress, and damage to blood vessels over time.” — Dr. Josh Axe, [17:32]
• “Olive oil. Olive oil. Olive oil.” — Dr. Josh Axe, [28:29]
• “If you’re one of those people…eating butter and fatty meat every meal and thinking that’s not going to increase your risk of heart disease…you’re wrong.” — Dr. Josh Axe, [34:22]
• “Both sides actually have an element of being right. But I’m gonna kind of cut through it all and tell you exactly what you should do…” — Dr. Josh Axe, [10:37]
• “Guard your heart, for everything you do flows from it.” — Dr. Josh Axe quoting Proverbs, [55:15]
• “Reducing stress is also critical for heart health, and it’s just as important as diet in many cases.” — Dr. Josh Axe, [56:33]

Important Timestamps

• [01:24] Heart disease despite normal labs
• [05:12] Historical trends in diet and heart disease
• [12:46] Chronic inflammation as root cause
• [15:44] LDL, oxidation, and artery plaque
• [26:30] Olive oil as the healthiest fat
• [36:51] Problems with seed oils
• [39:56] Vital lab markers for heart risk
• [42:52] Risks and side effects of statin drugs
• [45:34] Salt and hydration myths
• [50:57] Heart-healthy food recommendations
• [52:06] Supplements ranking for heart health
• [55:04] Stress, spirituality, and heart health

Summary Challenge

Swap one inflammatory habit for a heart-healing one this week:

• Add more olive oil to your meals, get enough sleep, or focus on stress reduction to support your heart for years to come.

This episode is essential listening—and sharing—for anyone wanting to understand the real truth about fats, cholesterol, and lasting heart health. Dr. Axe's holistic, evidence-informed approach empowers listeners to rethink, and actively protect, their heart health for years to come.