I’ll make the argument very simple and clear to the point.
Based on a meta analysis of randomized controlled trials which are able to assess causality…
You can see what happens to apoB levels when you replace saturated fat with either carbohydrates, monounsaturated fat or polyunsaturated fat…
Replacing 1% of energy of SFA (saturated fat) with 1% energy from Carbs decrease apoB by 3.6 mg/dl.
Replacing 1% of energy of SFA (saturated fat) with 1% energy from MUFA decrease apoB by 7.8 mg/dl.
Replacing 1% of energy of SFA (saturated fat) with 1% energy from PUFA decrease apoB by 10.2 mg/dl.
PUFA’s are high in nuts, fish, seeds, seed oils…
ApoB decreases lifespan and healthspan, using genetic studies which also controls for confounding factors like randomized controlled trials…
Higher apoB shortens lifespan, increases risks of heart disease and stroke, and in multivariable analyses that account for LDL cholesterol, increases risk of diabetes.
Simply 24 mg/dl elevated apoB decreases odds of living to 90th percentile lifespan by 60%…
(odds ratio [OR] of surviving to the 90th centile of lifespan: 0·38 per 1 SD higher apoB in offspring, 95% CI 0·22–0·65).
https://www.thelancet.com/journals/lanhl/article/PIIS2666-7568(21)00086-6/fulltext