ApoB is the main lipid risk factor for heart disease. Here are 3 actionable tips to lower ApoB and optimize cardiovascular health. Get your ApoB in tip top shape.

how do we lower apoB?
let’s tackle this, how to lower apoB, actionable tips

1) What’s apoB?!?
not sure what apoB is? you're not alone. apoB is a marker of lipoprotein particles in our blood, and specifically the atherogenic lipoproteins, the particles that accumulate in the artery wall and cause plaque, atherosclerosis, heart disease

apoB is one of the key factors for plaque, more than cholesterol, ldl-cholesterol, hdl-cholesterol, triglycerides. keeping apoB in a healthy range is crucial for cardiovascular health

apoB = risk for heart disease, diabetes, length of life

“higher apoB increases risk of coronary heart disease and type 2 diabetes. lowering apoB should prevent common diseases"

desirable range for apoB = under 90mg/dL

80+ studies on food and apoB. factors that lower apoB:

Weight loss. apoB was reduced upon weight loss

when we lose weight, we produce less VLDLs (atherogenic particles), which can turn into LDLs. so less atherogenic particles and lower apoB

Unsaturated fat lowers apoB

Shifting to Unsaturated fat has a robust apoB lowering effect. switching some carbohydrate with Unsaturated fat can also lower apoB

“Replacement of carbohydrate by MUFA, not SFA, decreased plasma apoB” more unsaturated fats is key to lower apoB

soluble fiber lowers apoB, reduces absorption of cholesterol which helps lower apoB

800mg/d of cholesterol raised apoB
phytosterols lower apoB

high levels of purified fructose can raise apoB. people drinking fructose-sweetened beverages had higher apoB

trans fats can raise apoB

soy protein may lower apoB

which dietary patterns lower apoB?
any pattern rich in unsaturated fats should be good for apoB

Medications that help lower apoB: statins, pcsk9inhibitors, ezetimibe, omega3

So those are the main 3 actionable tips to lower apoB

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References:
https://www.thelancet.com/journals/la...
https://pubmed.ncbi.nlm.nih.gov/27821...
https://jamanetwork.com/journals/jama...

Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.

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