Your guide to Apolipoprotein B.
Discover the significance of Apolipoprotein B (ApoB) for your health and longevity with Mito Health's comprehensive biomarker analysis. Our detailed reports cover key biomarkers, providing essential insights to help you make informed decisions for a healthier, longer life.
What is Apolipoprotein B?
ApoB is a protein that is found on the cholesterol-carrying particles in your body that are responsible for narrowing/blockage of blood vessels (atherosclerosis).
Here's a simple analogy to understand cholesterol transport. Think of cholesterol like cargo, being ferried around the blood in cargo-ships called lipoproteins. There are many types of cargo ships, of which LDL-particles are the most common type; others include HDL, IDL and VLDL. Each cargo ship has one apolipoprotein on its surface that determines if it can cause blockages or not, in our analogy, this is like the captain of the ship.
There are many types of captains as well, though apoB cargo ships are of greatest significance given their role in atherosclerosis. These include LDL, IDL, VLDL and L(a) particles.
What does it assess?
ApoB levels measure the concentration (or number) of apoB-particles in the blood. Using the same analogy, this is like counting the number of cargo ships in circulation.
ApoB is a marker of all disease-causing particles and more accurately predicts the risk of disease than levels of LDL-C or non-HDL-C. We rely primarily on apoB as our marker of cholesterol-mediated risk on cardiovascular disease.
How do I optimize my Apolipoprotein B levels?
High intake of refined carbohydrates and sugars can elevate triglyceride levels and increase the number of small, dense LDL particles, which are particularly rich in ApoB. These small LDL particles are more likely to contribute to plaque formation and cardiovascular disease.
Reducing the consumption of sugary foods, white bread, pasta, and other processed foods can help lower triglycerides and improve overall lipid metabolism, ultimately leading to a reduction in ApoB levels. Focusing on whole grains, legumes, and other unprocessed sources of carbohydrates helps maintain better lipid balance and lower ApoB.
Physical activity plays an essential role in improving lipid profiles, including reducing ApoB levels. Regular aerobic exercise, such as walking, cycling, or swimming, increases the clearance of atherogenic particles from the bloodstream and lowers the concentration of ApoB-containing lipoproteins like LDL.
Resistance training can also enhance fat metabolism, improve lipid profiles, and support weight loss, further contributing to reduced ApoB levels. Aiming for at least 150 minutes of moderate-intensity exercise per week is a key target to optimize ApoB levels.
Omega-3 fatty acids, found in fatty fish and plant-based sources, have been shown to lower ApoB levels. Omega-3s help reduce triglycerides and improve the function of lipoproteins, which can lower the atherogenic risk associated with high ApoB levels.
Consuming two to three servings of fatty fish per week or incorporating plant-based omega-3 sources daily can help optimize ApoB levels by decreasing the number of ApoB-containing particles in circulation.
What do high and low levels of Apolipoprotein B mean?
High levels of apoB indicate that you have a higher concentration of disease-causing particles circulating in the blood. This increases your risk of progression of atherosclerosis, heart attacks and stroke. Lowering apoB levels below 0.8g/L (or 0.6g/L in higher-risk individuals) will likely dramatically reduce future risk.
In general when it comes to apoB, lower is better for reducing the risk of cardiovascular disease. All of our cells are able to synthesise cholesterol for their own use, and our liver is able to produce excess when required. Lowering the excess cholesterol in circulation is safe and does not cause issues except in very extreme cases.
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