Saturated Fats | ACE (rs4343)

Saturated Fat, the ACE Gene (rs4343), and Your Heart Health

Saturated fats are found mainly in animal products like red meat, butter, cheese and in some tropical oils. Eating too much saturated fat can raise low density lipoprotein LDL cholesterol and increase the risk of heart disease and stroke. The ACE gene helps regulate blood pressure by producing the angiotensin converting enzyme. Certain variations in ACE can change how strongly your body responds to dietary saturated fats. This article explains how those variations relate to cardiovascular and metabolic health, and gives practical diet, lifestyle, supplement, and testing suggestions to support heart health.

How genotype affects response to saturated fat

The rs4343 variant in the ACE gene has three common genotypes: GG, AG, and AA. Research suggests that people who carry the effect allele may have a stronger increase in ACE enzyme levels after eating higher amounts of saturated fat. That change can influence blood pressure and long term heart disease risk. It may also affect glucose tolerance when saturated fat intake is chronically high.

2 effect alleles (GG)

If you have the GG genotype you carry two copies of the effect allele. Studies indicate you may experience a more pronounced response to dietary saturated fats. In practice this means high intake of saturated fat from foods like red meat, butter, cheese and tropical oils may raise your ACE enzyme levels more than in other genotypes. That heightened response can contribute to higher blood pressure and an increased cardiovascular risk over time. Chronic high saturated fat intake can also impair glucose tolerance and affect blood sugar control.

Diet and lifestyle suggestions for GG:

Limit saturated fat. Aim for most fat calories from monounsaturated and polyunsaturated sources.
Choose olive oil, canola oil, nuts, seeds, avocado, and fatty fish like salmon or mackerel.
Replace red and processed meats with lean proteins, poultry, fish, legumes, and plant based proteins.
Increase soluble fiber from oats, barley, beans, lentils, fruits and vegetables to help lower LDL cholesterol.
Maintain a healthy weight with portion control and regular activity.
Monitor sodium intake to help manage blood pressure.

1 effect allele (AG)

If you have the AG genotype you carry one copy of the effect allele. Your body may respond more strongly to dietary saturated fats than someone with no effect alleles. Consuming high amounts of saturated fat could raise ACE enzyme levels and thereby influence blood pressure. Over the long term, a saturated fat heavy diet may also make blood sugar regulation more difficult.

Diet and lifestyle suggestions for AG:

Limit high saturated fat foods such as full fat dairy, fatty cuts of red meat, butter and coconut oil.
Prefer unsaturated fats from olive oil, nuts, seeds, and oily fish.
Prioritize whole grains, fruits, vegetables and legumes to support healthy lipids and glucose regulation.
Stay physically active. Aim for at least 150 minutes of moderate aerobic activity per week plus muscle strengthening on 2 or more days.
Manage stress, get adequate sleep, and avoid tobacco to reduce cardiovascular risk.

0 effect alleles (AA)

If you have the AA genotype you carry two copies of the non effect allele and are likely to have a typical response to saturated fat intake. That does not remove risk. Saturated fat can still raise LDL cholesterol and affect blood pressure through ACE enzyme pathways in the general population. Maintaining heart healthy habits remains important.

Diet and lifestyle suggestions for AA:

Limit saturated fat and favor unsaturated fats from plant oils, nuts and fish.
Focus on a diet rich in vegetables, fruits, whole grains, legumes and lean protein.
Keep active, maintain a healthy body weight, and avoid smoking.
Balance carbohydrate quality with fiber rich choices to support blood sugar control.

Practical diet recommendations

Choose plant based oils: use olive oil, avocado oil or canola oil instead of butter and palm or coconut oil for cooking.
Eat more fish: aim for two servings per week of fatty fish to increase omega 3 intake.
Increase fiber: include oats, barley, beans, lentils, fruits and vegetables to lower LDL cholesterol and improve metabolic health.
Trim visible fat and choose leaner cuts of meat. Replace some animal protein with legumes, tofu or tempeh.
Limit processed foods high in saturated fat, such as many baked goods, fried foods, and high fat dairy desserts.
Use portion control for high calorie foods and prioritize whole foods over refined options.

Supplement considerations

Supplements can support heart and metabolic health when used appropriately. Discuss these options with your healthcare provider before starting any new supplement.

Omega 3 fish oil: may help lower triglycerides and support cardiovascular health.
Soluble fiber supplements: psyllium can help lower LDL cholesterol when used with diet changes.
Plant sterols and stanols: available in fortified foods or as supplements to help reduce LDL cholesterol.
Magnesium: supports blood pressure and metabolic health in people with low dietary intake.

Lifestyle strategies

Physical activity: 150 minutes of moderate aerobic exercise weekly plus muscle strengthening twice weekly.
Weight management: modest weight loss improves blood pressure, lipids and glucose tolerance.
Sleep and stress: aim for regular sleep and use stress management techniques such as breathing, mindfulness or gentle movement.
Avoid tobacco and limit alcohol to reduce cardiovascular risk.
Reduce dietary sodium to help control blood pressure, especially if you are salt sensitive.

Recommended blood tests and monitoring

Lipid panel: total cholesterol, LDL, HDL and triglycerides to monitor the effect of dietary changes.
Blood pressure checks: regularly monitor at home or with your clinician.
Fasting glucose and HbA1c: to track blood sugar regulation if you have risk factors for impaired glucose tolerance.
Basic metabolic panel and kidney function as guided by your clinician, since blood pressure medications and other factors can affect these.

How to use this information

This genetic result highlights an interaction between genes and diet. If you carry the effect allele for rs4343 you may benefit more from limiting saturated fats and choosing unsaturated fats to protect blood pressure, cholesterol and long term cardiovascular health. For all genotypes, the foundation of heart healthy eating includes whole grains, vegetables, fruits, lean proteins and healthy fats paired with regular activity and healthy sleep.

PlexusDx provides education about genetic predispositions. This information is not medical advice. Always consult your healthcare provider before making significant changes to your diet, supplements, or medications. Your clinician can interpret these results in the context of your personal medical history, family history and current medications and recommend appropriate testing or treatment if needed.