Saturated Fat and Your Genes (ACE gene)

There has been a decades-long debate about which type of fat is best: saturated fat vs polyunsaturated fat.

Those in the paleo and ketogenic world are quick to tout the benefits of saturated fat, while others, such as the American Heart Association, promote polyunsaturated fats[ref]. And most people remain just a bit confused about the arguments on either side…

<b>Members</b> will see their genotype report below and the solutions in the Lifehacks section. <a href=”https://www.geneticlifehacks.com/membership/”>Consider joining today</a>.

Is Saturated Fat Good for You?

It may depend on your genes as to which answer is right for you.

There have been several studies that investigated the effects of a high saturated fat diet on cardiovascular disease – stratified by genetic variants.

Keep in mind that most of these studies are looking at higher saturated fat consumption along with a standard diet (some carbs, some protein, higher fat). The study results may or may not hold true for people on a ketogenic diet.

Let’s take a look at the science so that you can figure out what is right for your genes.

Saturated Fats Genotype Report

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Lifehacks:

We are all different in our dietary needs. If you have the variants listed above, you may want to decrease the amount of saturated fat in your diet.

Testing specific markers, such as cholesterol levels, could help you determine if decreasing saturated fat is worthwhile for you.

If you carry the ACE deletion/deletion variant:

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References:

“American Heart Association | To Be a Relentless Force for a World of Longer, Healthier Lives.” Www.Heart.Org, https://www.heart.org/en/. Accessed 19 Mar. 2026.

Basiri, Marjan Ghane, et al. “APOA2 −256T>C Polymorphism Interacts with Saturated Fatty Acids Intake to Affect Anthropometric and Hormonal Variables in Type 2 Diabetic Patients.” Genes & Nutrition, vol. 10, no. 3, May 2015, p. 15. PubMed Central, https://doi.org/10.1007/s12263-015-0464-4.

Focke, M., et al. “Allicin, a Naturally Occurring Antibiotic from Garlic, Specifically Inhibits Acetyl-CoA Synthetase.” FEBS Letters, vol. 261, no. 1, Feb. 1990, pp. 106–08. PubMed, https://doi.org/10.1016/0014-5793(90)80647-2.

Griffin, Bruce A., et al. “APOE4 Genotype Exerts Greater Benefit in Lowering Plasma Cholesterol and Apolipoprotein B than Wild Type (E3/E3), after Replacement of Dietary Saturated Fats with Low Glycaemic Index Carbohydrates.” Nutrients, vol. 10, no. 10, Oct. 2018, p. 1524. PubMed, https://doi.org/10.3390/nu10101524.

Guerrero, Ligia, et al. “Inhibition of Angiotensin-Converting Enzyme Activity by Flavonoids: Structure-Activity Relationship Studies.” PLoS ONE, vol. 7, no. 11, Nov. 2012, p. e49493. PubMed Central, https://doi.org/10.1371/journal.pone.0049493.

Ojeda, Deyanira, et al. “Inhibition of Angiotensin Convertin Enzyme (ACE) Activity by the Anthocyanins Delphinidin- and Cyanidin-3-O-Sambubiosides from Hibiscus Sabdariffa.” Journal of Ethnopharmacology, vol. 127, no. 1, Jan. 2010, pp. 7–10. PubMed, https://doi.org/10.1016/j.jep.2009.09.059.

Perez-Martinez, Pablo, et al. “Effects of Rs7903146 Variation in the Tcf7l2 Gene in the Lipid Metabolism of Three Different Populations.” PLOS ONE, vol. 7, no. 8, Aug. 2012, p. e43390. PLoS Journals, https://doi.org/10.1371/journal.pone.0043390.

Phillips, Catherine M., et al. “Dietary Saturated Fat, Gender and Genetic Variation at the TCF7L2 Locus Predict the Development of Metabolic Syndrome.” The Journal of Nutritional Biochemistry, vol. 23, no. 3, Mar. 2012, pp. 239–44. PubMed, https://doi.org/10.1016/j.jnutbio.2010.11.020.

Rathnayake, Kumari M., et al. “Impact of the Apolipoprotein E (Epsilon) Genotype on Cardiometabolic Risk Markers and Responsiveness to Acute and Chronic Dietary Fat Manipulation.” Nutrients, vol. 11, no. 9, Sept. 2019, p. 2044. PubMed Central, https://doi.org/10.3390/nu11092044.

Schüler, Rita, Martin A. Osterhoff, Turid Frahnow, Matthias Möhlig, et al. “Dietary Fat Intake Modulates Effects of a Frequent ACE Gene Variant on Glucose Tolerance with Association to Type 2 Diabetes.” Scientific Reports, vol. 7, Aug. 2017, p. 9234. PubMed Central, https://doi.org/10.1038/s41598-017-08300-7.

Schüler, Rita, Martin A. Osterhoff, Turid Frahnow, Anne-Cathrin Seltmann, et al. “High-Saturated-Fat Diet Increases Circulating Angiotensin-Converting Enzyme, Which Is Enhanced by the Rs4343 Polymorphism Defining Persons at Risk of Nutrient-Dependent Increases of Blood Pressure.” Journal of the American Heart Association, vol. 6, no. 1, Jan. 2017, p. e004465. PubMed, https://doi.org/10.1161/JAHA.116.004465.

Sharifi, Niusha, et al. “Discovery of New Angiotensin Converting Enzyme (ACE) Inhibitors from Medicinal Plants to Treat Hypertension Using an in Vitro Assay.” DARU Journal of Pharmaceutical Sciences, vol. 21, no. 1, Dec. 2013, p. 74. PubMed Central, https://doi.org/10.1186/2008-2231-21-74.

Smith, Caren E., et al. “Apolipoprotein A2 Polymorphism Interacts with Intakes of Dairy Foods to Influence Body Weight in 2 U.S. Populations12.” The Journal of Nutrition, vol. 143, no. 12, Dec. 2013, pp. 1865–71. PubMed Central, https://doi.org/10.3945/jn.113.179051.

Song, Yiqing, et al. “Meta-Analysis: Apolipoprotein E Genotypes and Risk for Coronary Heart Disease.” Annals of Internal Medicine, vol. 141, no. 2, July 2004, pp. 137–47. PubMed, https://doi.org/10.7326/0003-4819-141-2-200407200-00013.

About the Author:
Debbie Moon is a biologist, engineer, author, and the founder of Genetic Lifehacks where she has helped thousands of members understand how to apply genetics to their diet, lifestyle, and health decisions. With more than 10 years of experience translating complex genetic research into practical health strategies, Debbie holds a BS in engineering from Colorado School of Mines and an MSc in biological sciences from Clemson University. She combines an engineering mindset with a biological systems approach to explain how genetic differences impact your optimal health.