By Lori Skurbe, RDN
Most of us have heard of total cholesterol, LDL and HDL cholesterol, but have you heard of Apolipoprotein B? Apolipoprotein B (or ApoB) is a protein we find on the surface of LDL cholesterol (“bad” cholesterol) and VLDL cholesterol. ApoB levels give us a more accurate picture of cardiovascular risk than just an LDL cholesterol level. Above normal ApoB levels can indicate a higher risk for the build of plaque in the arteries, which could lead to heart attack, and stroke. People with known heart disease, pre-diabetes, fatty liver, high triglycerides and people with a large belly should talk to their doctor about getting their levels checked through a blood test.
What Can You Do to Lower ApoB Levels Through Diet?
Current research shows that diets low in saturated fat and refined carbohydrates (including added sugars), and rich in dietary fiber, particularly soluble fiber from foods like oats, beans, and berries, along with heart-healthy fats such as omega-3 fatty acids and monounsaturated fats from olive or avocado oil, are most effective for improving ApoB levels. These dietary strategies can be broken down into a few key focus areas outlined below.
Lower saturated fat.
- Saturated fat is found in foods such as fatty cuts of red meat (like ribeye), full-fat dairy products, butter, processed meats (including sausage, hot dogs, and bacon), tropical oils (such as coconut and palm oil), and poultry skin.
- Limit saturated fat intake to less than 10% of total daily calories to support heart health and improve ApoB levels.
- Be mindful of packaged and processed foods, as many contain hidden sources of saturated fat, making it important to read Nutrition Facts labels.
- Use the Daily Value as a guide and aim for foods with 5% or less of the Daily Value for saturated fat per serving for most of your food choices.
Limit refined carbohydrates:
- Refined carbohydrates are foods that have had many of their nutrients, such as fiber, removed during processing or contain significant amounts of added sugars. Common examples include white bread, baked goods, sugary snacks, and sugar-sweetened beverages.
- Limit added sugars by using the Nutrition Facts label as a guide, aiming for foods with 5% or less of the Daily Value for added sugars per serving.
- Choose carbohydrates higher in fiber, especially soluble fiber found in foods such as oats, legumes (lentils and beans), berries, nuts, and seeds.
- Select grains, breads, and cereals that provide at least 3 grams of dietary fiber per serving.
- Consider psyllium husk supplements, which can help increase fiber intake when taken at 2–3 teaspoons per day.
- Increase fiber gradually to allow your digestive system to adjust, and drink plenty of water or other unsweetened beverages, as fiber and fluids work together.
- Incorporate fiber-rich foods throughout the day by having oats for breakfast, adding nuts or seeds to salads or yogurt, including berries in meals, increasing non-starchy vegetables, and choosing more meatless meals that use legumes as the primary protein source.
Choose Heart Healthy Fat.
- Omega-3 fatty acids are cardioprotective fats that help lower cholesterol and triglycerides. They are found in fatty fish such as salmon, cod, halibut, and tuna, as well as plant sources including edamame, chia seeds, flax seeds, hemp seeds, walnuts, and seaweed.
- Have a can of tuna on a salad, or broil some salmon for a quick healthy protein source at a meal.
- You can also incorporate plant sources of omega 3 in your diet as well by adding chia, flax and/or hemp seeds to oatmeal, yogurt or into a smoothie. Sprinkle walnuts on a salad or grab a handful as a snack. Add some steamed edamame to a salad, pilaf or stir fry.
- Aim to eat fatty fish at least twice per week to support heart health and improve lipid markers.
- Simple ways to add omega-3-rich fish include having canned tuna on a salad or broiling salmon as a quick, healthy protein option.
- Incorporate plant-based omega-3 sources by adding chia, flax, or hemp seeds to oatmeal, yogurt, or smoothies; sprinkling walnuts on salads; or enjoying a small handful as a snack. Steamed edamame can also be added to salads, pilafs, or stir-fries.
- Monounsaturated fats—found primarily in olive oil, avocados, nuts, and seeds—are also cardioprotective and should be used as the primary fats for cooking and cold preparations.
- Use heart-healthy fats in moderation, as all fats, including healthy fats, are calorie-dense and should be consumed mindfully.
Improve Your Body Composition
- Excess body fat, particularly visceral fat, or low lean muscle mass can negatively impact metabolic health and contribute to higher cholesterol, blood sugar, and blood pressure levels.
- Improving body composition through a combination of nutrition and exercise can help support healthier metabolic markers and cardiovascular risk.
- Working with a Registered Dietitian and an exercise specialist can help create a personalized nutrition and exercise plan to achieve and maintain a healthier body composition.
References:
Foundation of the National Lipid Association.
Mohsen, M. et. al., (2022) Nutrient Patterns are associated with discordant apoB and LDL: a population based analysis. British Journal of Nutrition, 128, 712-720.