Finally, insulin acts as a master gauge to flag many other things that are damaging your body. Insulin and insulin resistance both rise in response to chronic stress, poor sleep, smoking, air pollution, infections, and many other insults. The bottom line? Respect your insulin—and do everything you can to keep it low and healthy.

A study as far back as 1997 came to the conclusion that this ratio is vastly more predictive than the LDL value.12 Nothing has since changed—for both heart disease and death risk, the trig/HDL ratio reigns supreme. Recent recommendations say that the value should ideally be below 2.0. Based on the science, the clear mechanisms at work, and all of

The healthiest fats are those found in fish. The fattier the fish, the better. Examples include wild salmon, mackerel, and sardines.

The PURE study found that neither coronary heart disease mortality nor mortality in general was associated with intake of fat in general or saturated fat specifically. In fact, a higher saturated fat intake was associated with lower stroke rates.

Fat is nutrient-dense in natural food sources. But man-made fats and vegetable oils are not nutrient-dense.

It would be a great idea for you to print out the carb cheat sheet available at thefatemperor.com/carb-cheat-sheet and stick it on the fridge.

3. Greatly restrict processed food.

5. Eat nutrient-dense sources of protein.

What is the best way to keep your HDL level high and healthy? You need to keep both your insulin and your insulin resistance low.