3 actionable tips to lower ApoB!

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

Connect with me:
Animations: Even Topland @toplandmedia

References:

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!.

#NutritionMadeSimple #GilCarvalho

[mareezy]

My notes: 1) weight loss (6 to 12% of body weight), 2) switch from carbs or sat fat to unsaturated fat (avocado, olive oil, flax, chia, walnuts, dha, epa, canola, fish) 3) soluble fiber (apple, oatmeal, psyllium husk, berries), 4) phytosterols (nuts and seeds) 5) fructose ( bad if its

[ironsentinel]

My Cholesterol and LDL were sky high 6 months ago, was asked to come back for bloods again and just got my results...My cholesterol and LDL are now back down to normal and even below it...Thanks for all your vids lad...seriously..you may have saved my life

[Cryptolorian]

How on earth does this guy have 86K subscribers? This information should be aired on national TV to save lives!

[joaninha]

Thanks to videos like this one I have lowered my ApoB from 1.3mmol/l to 0.9 mmol/l in 6 months. This is what I did: cut out cheese (except feta) and milk. I ate a lot of fish, salads, nuts and olive oil. 16:8 fasting. And one thing I think really helped was lifting weights and the stairclimber. I didn’t even do that much (twice a week) but it has definitely changed my form. My doc is very happy and says no need for statins at the moment. I just have to keep on going, stay focussed and not be sucked in by Christmas binges!

[Justaguy]

Recent heart attack survivor here. Your videos are a life saver, so many people out there giving advice with no data to back up. Thank you for your work Dr! We appreciate you.✊🏽

[robertusga]

The level of helpfulness of your videos is off the charts! Even if you randomize them and check for confounders. Hat off to you and your team sir!

[trumpetingangel]

I'm so grateful for your videos! I am research-trained but in another field (Ph.D. in psychology). It's very difficult for me to make sense of the competing claims about diet and heart disease, longevity, and overall health. Your videos do what I would do if I had medical training: take an unbiased look at the evidence, including the QUALITY of the evidence, and draw whatever conclusions are possible to draw given data limitations. Bravo, doctor, and many thanks!

[Scott-etkd]

Was homeless for 16 years. During my 12th year, age 55, got a ride to VA Medical for a bad injury. Now, before homeless, I always worked-out, did sprints, ate "clean." But, by the time I went to the VA, my diet had been, for eight years previously, mostly bagels and peanut butter and/or margarine (pure trans fat, back then) with some occasional fruits, and plenty of potatoes. Meat, etc., was rare. So, super high carbs, super high fat, AND I smoke -- all the big "No Nos, " right? And when you're homeless, of course, you're in just about the most stressful environment imaginable, 24/7/365. The VA took my vital signs and all that. My BP was 66/87; A1C was 4.5. Watched hundreds of YT vids to get an answer for this. All I've gotten, so far, is that, when you're homeless, your "transportation" is walking (about 15mi/day), and when you walk that much you get tons of vit-D from sunshine -- your hormones are about optimal. Anybody know of studies controlling for only these two factors?

Btw, Gil, whoever writes the scripts and does editing for your channel should win Academy Awards.

[EarlLedden]

I've been trying to learn the jargon for a week and am at the threshold of understanding the concepts but after your video, I'm cutting to the chase. You've laid out, convincingly, what to do and I'm going to do it.

[gregevenden]

This channel is a godsend, and an instant subscribe for me. Not only is the science succinct and easy go understand and digest, but the actionable tips to improving one's health sets it apart from other channels and experts who will get into the weeds on a subject and forget to tell the lamen what the heck to do about it. Thank you!

[duanefrench]

I got sucked in to a carnivore/ ketogenic diet last year. My cholesterol and all my lipids shot up, i didn't want to train, i just felt weird. I switched back to my regular athletic diet, meditaranian. I learned about apoB through Peter Attia. So last june i got tested, my score was 59. My doctor was shocked at the dramatic turnaround. She wanted me on a statin years ago, because my dad died of heart disease at 56. But he also smoked 2 packs of Pall Mall plain cigarettes, and new nothing about nutrition. I am 65 now, been doing cardiovascular training since I was 30. Dr. Gill gives scientific back evidence. We will see in the coming year's how many of these carnivores start dropping off. I will be watching, because i am not going anywhere. Keep a high vo2 max, eat clean will give you best chance of making it to 100, and have a long health span as apposed to 20 years of disease and doctors appointments. 😀

[rosevanderreijden]

This is one of my 2 favorite health channels on YouTube. Most are absolutely useless or counterproductive.

[Ruudwardt]

We need more content like this to improve signal to noise.

[danmc]

Correction Doctor: trans fats have not been banned in the U.S., only trans fats 1g and over per serving. This is why on packaged foods it says "0 grams" not 0 trans fats.

[Thejoeordinary]

Never heard of ApoB until this very moment! Thanks so much for this video. A very informative “ crash course” on the essentials of keeping it low. As a long time label reader, I was pretty much doing the right things, I just didn’t know it! Lol

[captainbuck]

This is my go to channel for ACCURATE information. Thanks Doc.

[tphillips]

Decided to change my diet from Keto to Mediterranean AND follow your advice here. Addtionally started low dose statin 10mg. All of my lipids dropped massively. APOB went from 109 to 58. LDL went from 144 to 40. Yes 144 to 40! Total Cholesterold 225 to 90. I should say, going from Keto to Mediterranean is NOT that big of a change. Really only reduced red meat and increased fish and poultry. Still low carb (<100). 4/24 update: I continue to eat a diet low carb, low sat fat and high Omega 3's. I still take 10mg crestor, latest blood work: LCL 37, HDS 75, Trig 5, TC 122.

[twainmom]

Dr. Carvalho, not sure if you read comments on posts this old, but I really love these shorter, more succinct videos which focus on a key concept. This one is perfect. Most of your recent videos are extremely long and overly-loquacious. Many of us health and nutrition nerds follow well over a dozen different channels and it’s just not possible when every podcaster has videos ranging from 90 minutes to well over 2 hours 🤯 Just do the math…The only person I make an exception for is Huberman. Simple and succinct will grow your subscriber base 😊 I think the sweet spot is keep them under 15 minutes. Everyone has time for those.

[jamesmiller]

I really enjoyed this, Dr you made it so much clearer and took more time with me than my regular doctor does kind of wish you were my MD. Take care.

[stechriswillgil]

Superb content. The guy should be lecturing in a University Medical School ! I'm just a regular Joe, but I grasp what he's saying ! He has a knack of slipping in hard to understand stuff into the heads of simpletons like me ! He holds your attention.