Fastest Way to Lower Your ApoB

Fastest Ways to Lower ApoB

The presenter describes ApoB as a measure of the number of particles in the blood that can enter artery walls, and says it may be a more useful marker of heart disease risk than LDL cholesterol alone. The video’s main approach is to adjust food choices, body weight, and exercise, with supplements discussed as optional strategies.

Diet strategies

• Add phytosterol-rich foods: Nuts, seeds (especially sesame), wheat germ, rice bran oil, legumes, and whole grains are mentioned. The presenter says studies found ApoB reductions within a few weeks. People with the rare condition sitosterolemia are advised to be cautious.
• Choose more plant proteins: A trial comparing casein and black-eyed pea protein is cited; the legume protein lowered ApoB more in that study.
• Favor unsaturated fat sources: Nuts, seeds, fatty fish, seaweed, extra-virgin olive oil, avocados, and flax seeds are suggested.
• Get more viscous fiber: Examples include apples, berries, citrus, okra, eggplant, oats, barley, and psyllium.
• Limit foods the presenter says can raise ApoB: These include large amounts of sugary drinks containing refined fructose; solid fats such as coconut or palm oil, butter, lard, and tallow; and very fatty cuts of meat.
• Make practical swaps: For example, replace some fatty meat with fatty fish or lean poultry, and replace some solid fats with olive oil or avocado.
• Consider a Mediterranean-style pattern: The video describes this as emphasizing seafood, olive oil, vegetables, fruit, legumes, and whole grains. DASH, vegetarian, Nordic, and paleo patterns are also mentioned as ways to apply these principles.

Weight and exercise

• Maintain or reduce excess body fat: The presenter says weight loss in overweight participants has been associated with lower ApoB.
• Do regular aerobic exercise: The example given is about three one-hour sessions weekly, such as brisk walking, jogging, or circuit training.
• Include resistance training: Body-weight exercises or weightlifting a couple of times a week are suggested to help maintain muscle. The presenter notes that ApoB may improve even when LDL cholesterol does not change significantly.

Supplements discussed

• Omega-3s: The presenter cites a trial in which 1.2 g daily reduced ApoB and suggests starting at a lower dose rather than taking several grams daily, noting a possible arrhythmia risk with high doses.
• Berberine: The video cites evidence for 500 mg twice daily and reports a possible 10–15% ApoB reduction.

Example ApoB targets

The video gives the following example targets:

• Low risk: Under 90 mg/dL
• High risk: Under 70 mg/dL
• Very high risk: Under 60 mg/dL

Targets and supplement use should be discussed with a qualified health professional, especially because individual risk and medical circumstances differ.

Presenter and source

• Presenter: Dr. Gil Carvalho, Nutrition Made Simple!
• Evidence discussed: Research trials and a meta-analysis are referenced in the video; individual study authors are not named in the subtitles.