How To Reduce Apob Cholesterol Levels With Food
A high ApoB level, a protein linked to bad cholesterol, predicts heart disease risk. Learn how diet and lifestyle changes can lower this biomarker for better cardiovascular health.
Published June 20, 2024.
Keeping track of all the cholesterol numbers can be confusing. You get your total cholesterol, LDL, HDL, and triglycerides tested but may overlook ApoB.
Research shows that ApoB may actually be an even better predictor of cardiovascular risk than LDL alone. [1] And you can test it and work on lowering the levels through smart lifestyle choices.
By focusing your diet on specific nutrients and eating patterns, you can take control of your ApoB numbers and reduce your likelihood of heart disease, stroke, and related conditions.
» Use insideTracker to get an in-depth look at your ApoB cholesterol levels—including other biomarkers—and optimize them to live healthier, longer.
Key takeaways
- A healthy diet is essential for lowering ApoB levels. Following dietary patterns like the Mediterranean and DASH may help.
- Soluble fiber, stanols, and sterols are crucial for reducing ApoB levels. It is vital to incorporate these nutrients into every meal and snack through fruits, vegetables, whole grains, and legumes.
- Regularly consulting a healthcare provider and undergoing lipid panel tests are essential for monitoring ApoB and overall cardiovascular health.
- Making gradual dietary changes by adding healthy foods and reducing unhealthy ones over time contributes to long-term success.
What is ApoB, and how does it relate to cholesterol?
ApoB is a crucial protein responsible for transporting fat and cholesterol throughout the body. It's dominant in low-density lipoprotein (LDL) cholesterol, known as the "bad" kind. [2] We can also find it in intermediate-density (IDL) and very-low-density lipoproteins (VLDL).
» Understand your ApoB test results
Note: All of the three types increase the risk of atherosclerosis, a condition characterized by plaque buildup in arteries that causes heart attacks and strokes.
» Try the best exercises to strengthen your heart
Effect of your diet on ApoB cholesterol levels
The impact of saturated fat and dietary cholesterol on heart health has been controversial recently. While earlier research suggested a direct correlation, newer studies question the extent of this relationship. And though the evidence isn't conclusive, you should still moderate your intake.
» Adopt simple lifestyle changes to reduce the risk of blood clots
Foods rich in polyunsaturated fats, omega-3 fatty acids, and plant sterols and stanols are particularly effective in reducing ApoB and inflammation throughout the body. [3–5]
» Find out if eating oatmeal lowers cholesterol
Another food source that can help is soluble fiber. It forms a gel-like substance in the gastrointestinal tract when you eat it, binding to dietary cholesterol in the small intestine. [6] There, it prevents the body from absorbing it into the bloodstream and helps remove it through bowel movements.
» Get a clear picture of your health. Learn how to choose the proper test for inflammation.
How to lower your ApoB cholesterol
1. Adopt healthy dietary patterns
Mediterranean diet [7]:
- Increase intake of food sources like olive oil, fruits, and vegetables.
- Avoid saturated fat in processed foods, added sugars, and refined grains.
Dietary approaches to stop hypertension (DASH) diet [8]:
- Increase intake of fruits, vegetables, and lean protein like fish.
- Reduce your sodium intake.
Tip: When eating fish, alternate between those larger with higher mercury levels—tuna and salmon—and smaller ones like sardines and anchovies. [9]
» Get the facts about shrimp and cholesterol and make informed choices for your heart health.
2. Monitor ApoB and related markers
It's essential to consult with your healthcare provider for personalized information regarding your cardiovascular risk factors, including factors such as weight, family history, activity level, and age.
» Learn the best exercises for a stronger heart
You should undergo a lipid panel test periodically, especially as an adult approaching middle age. It measures triglycerides, LDL, and HDL.
Genetics contribute substantially to ApoB cholesterol, as it's a heritable trait. [10] InsideTracker’s genetic risk score looks at up to 16,907 markers that can affect your levels and compares your risk level with your current blood results.
3. Stick to your dietary changes
Maintaining healthy dietary changes when improving ApoB levels can be challenging, especially if you're used to processing foods high in sugar and sodium.
One way to adapt more quickly is to focus on adding healthy foods rather than solely eliminating unhealthy ones. As you become more accustomed to the new diet, you can gradually reduce the frequency of less nutritious foods.
» Debunk the myths and discover the truth about fast food
Eat your way to a healthy heart
Controlling your ApoB cholesterol levels through dietary changes is an effective strategy for improving your overall cardiovascular health. Making sustainable dietary modifications may take time and effort, but the long-term benefits for your heart health are well worth it.
If you need help getting started, consider working with a registered dietitian or healthcare provider to develop a personalized eating plan that fits your lifestyle and dietary needs.
Alternatively, the InsideTracker Ultimate Plan focuses on providing data and insights based on your ApoB levels and other essential biomarkers. You'll get science-backed recommendations on dietary changes that can help you optimize your health and live healthier, longer.
References:
- J. Behbodikhah et al., “Apolipoprotein B and cardiovascular disease: biomarker and potential therapeutic target,” Metabolites, vol. 11, no. 10, p. 690, Oct. 2021, doi: 10.3390/metabo11100690. Available: https://pubmed.ncbi.nlm.nih.gov/34677405/
- P. Das and N. Ingole, “Lipoproteins and their effects on the cardiovascular system,” Curēus, Nov. 2023, doi: 10.7759/cureus.48865. Available: https://pubmed.ncbi.nlm.nih.gov/38106760/
- P. M. Clifton and J. B. Keogh, “A systematic review of the effect of dietary saturated and polyunsaturated fat on heart disease,” NMCD. Nutrition Metabolism and Cardiovascular Diseases, vol. 27, no. 12, pp. 1060–1080, Dec. 2017, doi: 10.1016/j.numecd.2017.10.010. Available: https://pubmed.ncbi.nlm.nih.gov/29174025/
- Y.-X. Liu, J.-H. Yu, J.-H. Sun, W.-Q. Ma, J.-J. Wang, and G.-J. Sun, “Effects of Omega-3 Fatty Acids Supplementation on Serum Lipid Profile and Blood Pressure in Patients with Metabolic Syndrome: A Systematic Review and Meta-Analysis of Randomized Controlled Trials,” Foods, vol. 12, no. 4, p. 725, Feb. 2023, doi: 10.3390/foods12040725. Available: https://pubmed.ncbi.nlm.nih.gov/36832799/
- F. Barkas, T. Nomikos, E. Liberopoulos, and D. Panagiotakos, “Diet and Cardiovascular Disease Risk Among Individuals with Familial Hypercholesterolemia: Systematic Review and Meta-Analysis,” Nutrients, vol. 12, no. 8, p. 2436, Aug. 2020, doi: 10.3390/nu12082436. Available: https://pubmed.ncbi.nlm.nih.gov/32823643/
- A. Ghavami et al., “Soluble fiber supplementation and serum lipid Profile: A Systematic Review and Dose-Response Meta-Analysis of Randomized Controlled trials,” Advances in Nutrition, vol. 14, no. 3, pp. 465–474, May 2023, doi: 10.1016/j.advnut.2023.01.005. Available: https://pubmed.ncbi.nlm.nih.gov/36796439/
- V. Tosti, B. Bertozzi, and L. Fontana, “Health benefits of the Mediterranean diet: metabolic and molecular mechanisms,” the Journals of Gerontology. Series a, Biological Sciences and Medical Sciences, vol. 73, no. 3, pp. 318–326, Dec. 2017, doi: 10.1093/gerona/glx227. Available: https://pubmed.ncbi.nlm.nih.gov/29244059/
- “DASH Eating Plan | NHLBI, NIH,” NHLBI, NIH, Jan. 04, 2001. Available: https://www.nhlbi.nih.gov/education/dash-eating-plan
- N. C. Kamman et al., “Mercury in freshwater fish of Northeast North America ? A geographic perspective based on fish tissue monitoring databases,” Ecotoxicology, vol. 14, no. 1–2, pp. 163–180, Mar. 2005, doi: 10.1007/s10646-004-6267-9. Available: https://pubmed.ncbi.nlm.nih.gov/15931965/
- T. G. Richardson et al., “Effects of apolipoprotein B on lifespan and risks of major diseases including type 2 diabetes: a mendelian randomisation analysis using outcomes in first-degree relatives,” the Lancet. Healthy Longevity, vol. 2, no. 6, pp. e317–e326, Jun. 2021, doi: 10.1016/s2666-7568(21)00086-6. Available: https://pubmed.ncbi.nlm.nih.gov/34729547/
