3 actionable tips to lower ApoB! | Summary and Q&A

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June 7, 2021
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Nutrition Made Simple!
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3 actionable tips to lower ApoB!

TL;DR

Learn how to lower your ApoB levels through weight loss, consuming unsaturated fats, and increasing soluble fiber intake.

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Questions & Answers

Q: How can weight loss help lower ApoB levels?

Weight loss has been shown to reduce the production of atherogenic particles in our blood, resulting in lower ApoB levels. This is because losing weight decreases the production of VLDLs, which can turn into LDLs.

Q: How do unsaturated fats lower ApoB levels?

Unsaturated fats, such as monounsaturated fats found in avocados and olive oil, and polyunsaturated fats found in flax, chia, and fish, have been shown to lower ApoB levels. When replacing saturated fats with unsaturated fats, there is a robust ApoB-lowering effect.

Q: Which foods are rich in soluble fiber and can help lower ApoB levels?

Foods such as apples, okra, eggplant, berries, oats, barley, and psyllium husk (a rich source of soluble fiber) have been shown to reduce cholesterol absorption in the intestine, leading to lower ApoB levels.

Q: Do phytosterols, fructose, and trans fats affect ApoB levels?

Some studies suggest that phytosterols (found in nuts and seeds) may lower ApoB levels, while high levels of purified fructose and trans fats can raise ApoB levels. However, the evidence for these factors is not as established as for weight loss, unsaturated fats, and soluble fiber.

Q: Are there specific dietary patterns that help lower ApoB levels?

The Mediterranean diet has the most evidence behind it for lowering ApoB levels due to its emphasis on unsaturated fats and soluble fiber. The DASH diet, vegetarian, Nordic, and paleo diets also show some evidence, although less than the Mediterranean diet. Any dietary pattern rich in unsaturated fats can be beneficial for lowering ApoB.

Summary & Key Takeaways

  • ApoB is a marker of lipoprotein particles that cause plaque and lead to heart disease.

  • The desirable range for ApoB is under 90 mg/dL.

  • Weight loss, consuming unsaturated fats, and increasing soluble fiber intake are effective ways to lower ApoB levels.

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