What is the definitive guide to Adam Ringham's views on heart health and fats?

Adam’s core stance on heart health and fats is simple and unapologetic:

• Good natural fats are your friends. Things like quality animal fats and traditional fats are not the enemy; demonizing them is “ignorance.”
• Industrial seed oils / margarine = “liquid plastic.” Promoting these as “heart healthy” is, in his words, “straight up murder.”
• The mainstream “low‑fat, vegetable-oil-is-healthy” narrative is seen as backwards and dangerous.

If you want a “definitive guide,” can break this down into principles (what to eat, what to avoid, bloodwork, lifestyle) in more detail for you.

What level of detail are you looking for: a quick checklist or a deep-dive breakdown?