3 actionable tips to lower ApoB!
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- เผยแพร่เมื่อ 12 มิ.ย. 2024
- 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
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Animations: Even Topland @toplandmedia
References:
www.thelancet.com/journals/la...
pubmed.ncbi.nlm.nih.gov/27821...
jamanetwork.com/journals/jama...
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
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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
what did you change? what did you do? please share
@@nico3641 So I did a few things ill list below,
1) I cut out processed foods, junk food, soda, takeaways, chocolate etc
2) I swapped refined carbs in my diet for fruit, veg and wholegrains
3) I swapped trans/saturated fat for mono/poly fats
Here would be a typical day of eating for me
* Breakfast: Organic oatmeal cooked in water, with blueberries, banana, almonds and a sprinkle of cinnamon ( Ceylon cinnamon ). With a green tea
* Snack: Orange, apple, grapes and walnuts
* Lunch: mostly chicken/turkey and rarely lean beef with brown rice/pasta and a sauce of my choosing (just be cautious of additives, and sugars) or like a stir fry with some veg
* Snack: (I workout so I eat a fair bit xD) Mixed leaf salad (spinach, rocket, cucumber and tomato with 25-30g feta cheese with balsamic vinegar and 3 TBS of olive oil. Served with a slice of wholegrain bread or like a rye cracker
* Post workout shake: Literally 2 scoops of Whey isolate vanilla, water, Flax seed and maybe some frozen fruit (150g)
* Dinner: Generally Salmon with potatoes, Bac Choi or Brown rice and veg. On the weekends ill eat other proteins with veg or if I'm feeling spicy something like a Burrito, Curry etc ^^
So yeah, I focused more on cutting away all processed foods and swapping in what I mentioned above, really trying to eat a fair bit of fruits, veg, nuts, seeds and wholegrains. I kept it simply at the start. This worked for me and if it helps you that would be awesome. Just take what works for ya and do your own research. I wish you well bud
@@nico3641 Hi bud, I tried posting a long reply with my meals and such but it wont post for some reason, so If you have any specific questions ill happily answer them
On a whole, I cut out 99% processed foods, and cut my carbs down to around 40% or less.
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
How on earth does this guy have 86K subscribers? This information should be aired on national TV to save lives!
Because people prefer to watch dangerous clowns like this bloke Berg who the audacity to label himself a doctor
7:15
286K now, exactly 200K more :)
I agree he deserves more, he’s nearing 300k now so folks are slowly finding his channel 🙌🏽
He's got 224k now!
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.✊🏽
It’s rather distressing to hear that you have to get this information from a TH-cam channel rather than your own medical team. My nephew, who is in his 50s, was recently diagnosed with congestive heart failure. He scarfed at the doctor telling him that he needed to stop drinking, but he also said that he got no referral to consult with a dietitian. He also is still vaping and I didn’t hear anybody Except his wife say anything about that as a problem. Maybe he just didn’t tell us that his doctor said he needs to quit. He got quite heavy as an adult and then took off well over 100 pounds, but started putting it back on. When I very gently questioned him, I found out that he had only lost the weight for vanity, not for health. I’m just in shock that he’s acting like this was just bad luck. His aunt died in her lounging chair of heart disease when she was in her 60s, his grandfather died of it in his 70s, he saw his grandmother suffer the effects of a stroke for years and years. I’m not saying you can 100% protect yourself with nutrition and training, but you can’t know if it’ll make a great difference or not unless you do it.
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.
Yep and if I recall correctly as long as it's under 1g you can say it's 0, so all you have to do to game that system is lower your serving size enough to get the amount under 1g.
If it says hydrogenated in ingredients, it has trans fats.
Valuable information - thanks !! I will investigate to see if it's the same here in Denmark
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!
haha thank you!!!
@@NutritionMadeSimple When you and many others say for example olive oil lowers ApoB or LDL, are you meaning it lowers when it replaces saturated fat or that olive oil would be beneficial even when it's not replacing something else unhealthy? Is it like some AMLA powder that is actually working like a drug, or is Olive oil just healthier compared to other oils, but would be better to not eat that either if possible? I think one of the doctors that seemed to have some success in reversing atherosclerosis, Dr. Esselstyn says no oils at all and no nuts even. Do you think he is wrong on that if the goal would be reversing plaque without statins?
And a bonus question, if you don't have a video on the topic: effect of beer/alcohol on artery plaque. Is there any mechanism it could actually help clean the arteries, or is 0 alcohol always better for circulation? I just read about one study where 1 beer a day was beneficial to gut bacteria but the effect was the same for even non-alchoholic beer so it's not the alcohol but the beer itself that was healthy for the gut.
@@cyberfunk3793 hi. yes, the idea that reducing all fat is preferable is in all likelihood incorrect. most of the evidence points to about equality between liquid oil like olive and whole forms of unsaturated fat. see our video on olive oil for details, or the more recent keto vs mediterranean which also touches on all this
(alcohol: we have a recent video on it as well and most evidence points against a protective role of alcohol at low dose)
@@NutritionMadeSimple Tnx for the quick reply, I found the video on olive oil and alcohol too. With alcohol I understand it metabolizes to acetic acid which is the same as what is in vinegar that has been found to have some heart health benefits afaik. That was the reason I was theorising that perhaps it could be why it would help against certain heart problems. In the study: "Alcohol Consumption and Lower Extremity Arterial Disease among Older Adults: The Cardiovascular Health Study" they found an over 40% lower risk for arterial disease in the legs of elderly people that drank 1 to 13 drinks per week. I was thinking something that is good for the leg arteries of older people, is probably good for other arteries as well in other ages also, but perhaps the effect is just more prominent in this age group.
I'm trying to understand the power of the Mendelian alcohol related studies. I understand that when a person has a gene that makes them have high LDL and they also often have heart disease even when younger, that easily establishes the cause, because reverse causation can't be an issue with genes (they are fixed since birth, so obviously it's not the heart disease cuasing the genes, but the other way around). What I don't understand though is how the alcohol studies are considered so strong when the idea is that the gene causes people to drink more on average. What comes to my mind is perhaps this gene like so many other genes are not evendly distributed in the population, but is perhaps more prevelant in areas where a certain diet and other habits are common or perhaps the gene is correlated with other genes that are negative for the health outcomes. Perhaps I'm wrong, but many ways come to my mind how the study is having the results it has, without them actually being direclty caused by alcohol. I personally drink perhaps a few beers a month, but have been considering perhaps I should consider something like 1 beer per day for longer term heart health. According to the most recent science you showed in your videos abstention would seem to be the best option even if that 1 study showed the positive effect on arteries in the legs.
@@cyberfunk3793 Yeah, don’t drink one a day.
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!
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.
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!
The huge difference from other channels is exactly that - that he's able to comment/evaluate on the QUALITY of the evidence/data/research! I agree. He's REALLY good !!! :-))
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!
Hi,
Glad to hear your journey has turned out well so far. Quick question: what fish did you include in your diet? Is salmon OK? Also, in 16-8 fasting, is water allowed?
Thanks,
@@farazk9729 yes I include a lot of salmon- twice a week. Also prawns, anchovies and mussels on special occasions (they are expensive!) good luck 🤞
Oh and yes to water on 16:8. Water and black coffee. I trained myself to like it without the frothy milk!
@@joaninha3484 okay, thanks, and all the best to you as well. It's a lifestyle, really. If only delicious cheap things were also healthy (sigh) :-D
Keep up the good work! Please send any tips on drinking coffee without milk@@joaninha3484
This is one of my 2 favorite health channels on TH-cam. Most are absolutely useless or counterproductive.
Is there another one so good?
@@haansolo7834 Yes, but it's a specialized niche channel.
Well I would agree and the other I have high regard for but is very medical science orientated is the podcasts from Peter Attia. Don’t mind can you share the name of the other source you like?
@@888jucuI like Attia (yes, high level), but his protein recommendations are higher than many others.
Loving the education I am getting from your channel, I cannot thank you enough as my brother just had to have a stent because his widow-maker artery was about to kill him. I am now more motivated than ever to figure out how to take better care of my heart. Thanks!
Just love your methodology and ease of such complicated info into understandable facts. Thank you!❤❤❤❤
Great video to put us on the right course. Thank you.
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.
Love your straight forward videos.
thank u so much .. these small videos is all the value
I'm happy I found this channel
Thanks for the work you put into these videos
Thank you for making this easier to understand!
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
Great information and explanation! Thank you sir! We appreciate you!
aha, this is the answer i've been searching for. thank you very much for showing me the light.
Thank you soo much for the valuable information Doctor.
Great job; your approach is really appreciated in this world of guessers,
I love the under 10 videos. Just the bare bones without distractions. Thank you so much. Also wonder, I tend to have low LDL what are the implications for apob?
We need more content like this to improve signal to noise.
Great video. I can use a lot of this info. Thanks.
Another greatly helpful video.
Gil, you are wonderful at translating complicated topics and makes it intelligible & actionable to the lay person.
Keep it up!!
Excellent video. Great job.
Thank you Dr. Carvalho!!! You make it simple to understand these terms and how to incorporate good eating into our daily life for better health.
Thank you for this video.
Thank you for sharing this and highlighting the importance of apoB when tracking atherosclerosis risk. With the current sentiment against statins it's great to arm my patients with factors they can use to manage their apoB levels that don't involve medications.
I wish the scientific information you present in your videos would reach more as of today, to as much people as soon as possible but unfortunately it seems that for now it will be restricted to us small number of subscribers. But I am sure this channel will grow step by step and educate more people.
Thanks so much, Gil! Bless you.
I think these videos may very well save my life, thanks so much for presenting this information so clearly and well researched.. Thank You!
Thank you! Great content 👍
Great info, thanks!
Very informative and straight to the points. Subscribed after 1 video! Keep it up doc.
1) lose weight, 2) take unsaturated fat: avocados, olive oil, flax seed, chia seeds, walnuts, omega-3 (fish oil), algae. 3) replace saturated fat and carbs with unsaturated fats. 4) soluble fiber (apples, okra, eggplant, berries, oats, barley, psyllium husk). 5) Phytosterols - nuts and seeds - might help. 6) fructose - bad at least in high doses. 7) Trans fat - bad. 8) isolated soy protein might help. 9) Best diet - mediterranean
I taped your'e summary on my fridge. Thanks.
Whole food plant based is best diet
Soy should be fermented
Wild lean meat? Doesn’t meat have unsaturated fats as well as saturated?
I love this guy. He's so smart and his videos are helpful!
3 things I wrote down while watching - do you agree?
1) re: Ron's comment: no one said LDL level is useless - it correlates pretty well with apoB. Also, the same things that reduce LDL (for the most part) also reduce apoB. p.s. I think for most people, the delineation between LDL and LDL-Cholesterol causes more confusion than it's worth.
2) There may be weak evidence that reducing cholesterol consumption reduces apoB (doesn't mean it doesn't do so), but we don't eat cholesterol - we eat food...and most of the foods that contain cholesterol also contain saturated fat - lots of them if we're looking at the American diet.
3) Whenever we talk about the Mediterranean diet, it's crucial to be very clear about diet quality: the Americanized version is a far cry from the true Mediterranean diet and we have good studies looking at how the quality matters...with the highest scores given to those who eat mostly whole plant-based foods. If we go to a Mediterranean restaurant in America we will see lots of cheese and meat on the plates, which is an unfortunate interpretation...but yes, practically anything is better than the Standard American Diet!
good points!
@@NutritionMadeSimple Thanks! I forgot to add my appreciations for your great work in this space - your videos are always excellent and you keep them short and clear - perfect nutrition education for the general public. Deserves about 330+ million subscribers!
@@jeff.howard haha thanks!
@@NutritionMadeSimple Read that post and what you wrote I was about to write, beat me to it! Haha
This brings up a point that is contrary to what we have been told - that the larger ldl particles are not atherogenic. If the ApoB and ldl are closely correlated then this would tell us that all ldl particles may be atherogenic. If the large fluffy particles are truly not atherogenic then the Apob particles attached to them should not matter, which would mean that ApoB might not be a good indicator of ASCVD risk.....or am I missing something? Would love to hear some other opinions on this.
You are amazing doc .. only if my primary care knew this ,life will be different:)
I’m a Brazilian and a nutrition student. It’s always a good idea to check out your videos, I learn so much! Thank you!
obrigado!!
Muita coisa boa para aprender no YT Francyelle! Sua profissão será muito requisitada de agora em diante. Misture com um curso de culinária e abra seu restaurante voltado a dieta low carb, antinflamatória, opções sem glúten e vc fará sucesso!
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.
I am so glad you're back! Your advice is so helpful. Thank you so much for what you do!
Like much of your content, this is super useful for the likes of me who @ 70+ trying to do everything to keep me from slipping into chronic metabolic syndromes like diabetes, stroke, or all the other problems as I age. Trying to extend the "Health Span" while minimizing the "Disease span" is the primary goal in old age but that should start way ahead in our lifecycle
I like and will use your "Health Span" term. 👍
Yes but don’t forget Joy Span. We can live a healthy long life but with close to no joy if we get too obsessed. 😅
I just found you! Imagine, evidence based studies. In a sea of data that is so confusing and sometimes down right wrong, Berg I’m looking at you, I am so in need of this info. Thank you!
Thank you much for your video!! It’s practical and informative.
Wow! Great content!
Gil, you're the best
Very helpful info Thank you…
You on the Sigma Nutrition podcast was like the Nutritional Avengers uniting, the dream team! 👍🏻
Good report
Doctor, I've watched videos from so many different doctors and yours are on another level. You have the perfect amount of info (not too much, not too little), and you back it all with science. I was hoping you could be my doc but it seems like you work in research rather than practice. I'm having a hard time finding a doc who truly practices evidence-based medicine, because, as you know, most docs' practice strays from the research by at least a little and often quite a bit. I once asked a doctor what evidence supported the dietary recommendation she made, and she showed me the door! Would appreciate any tips for finding EBM docs.
EXCELLENT video 💯👍🏻
Great piece. Please update w/new information.
I enjoyed and learned a lot from your video. Do you have anything on high Lp(a)?
🙏Clear, concise & actionable.
Thanks for another excellent video. I have been curious about how diet affects apoB. Especially interesting to hear mufa/pufa in place of cho reduces apoB. This channel is years ahead of 99% of the others. I wonder if given an equal LDL-p, whether small dense LDL is more atherogenic than large LDL, or if the size doesn't matter once particle count is adjusted for.
excellent Q, we have a video coming on that. available evidence indicates particle number > size
Bravo! 💝
One of the few docs on TH-cam who provides us with honest and useful information.
- Very unbiased information. We are lucky ! 👌
So simple and practical! Thank you sir!
Thank you!
I love your videos. They are so educational and entertaining to watch as well.
Hey thanks for saving lives for free and giving amazing value for free
Thank you Gil! It is very good to hear that the dietary path I am on should be helping me to keep my ApoB low. Now I just have to convince my primary care physician that I should be able to get an ApoB test. They would only approve a standard lipid test. Hopefully, someday soon the practitioners will catch up to the science.
My standard test shows Non HDL Cholesterol, which seems to be the same thing as ApoB.
you can go to quest labs and get an apo b test for cheap money
What if you pay yourself, then he should do it.
@@62Sketchthese are definitely not the same. You are measuring the cholesterol within the LDL particles with non HDL-C, but apoB is a protein on the surface of LDL particles, so of you get it's measurement that is an indicator or total LDL particles count. Reference lectures by Dr. Thomas Dayspring for description of the biochemistry.
@@Coach49217in some states the lab requires a doctor’s order which stinks. An APOB test in my area is only $30. Fortunately, my PCP wrote the order and my insurance covered it, although I would have paid out of pocket.
Wonderful content thank you! Can you explain Lipoprotein (a)?
Excellent.. Thanks : )
Excellent 😊thank u👏
Sigh. I am 5'6", 125 pounds (all my adult life), use mainly olive oil and canola oil, eat an excellent diet (two out of three meals a day are vegan), walk 4 miles daily - and my ApoB is 151 at last check! I also have very high LDL (over 200). Thank you French Canadian genes! I just went on statins a month ago, so we shall see where that leads....if I am not too late. No one ever said life is fair!
yeah some people do everything right and still have high values. it happens! fortunately there are several resources now :) hope all goes well
I can relate. l am in the same boat!
Me too. Excellent health but mine is 136
Have you had your thyroid checked.
What about sugar intake? What does it look like?
Sir, Your videos are fun to watch, you bring up interesting topics and provide good information. I really enjoy any video dealing with microvascular health. I have been reading up on three interesting supplements (endocalyx pro / arterosil hp / nanobactx). For myself, I like to monitor my blood pressure and glucose through the day to ensure that I maintain normal levels, in order to protect my endothelial glycocalyx.
Thank you.
I’m surprised you didn’t mention a 4th actionable tip which is fasting. Especially extended fasts. Fasting has many benefits, one of which is that it can reduce ApoB very quickly as I experienced. When fasting is combined with a good diet consisting of plenty of unsaturated fats as mentioned, and staying away from refined carbs, as I do, can have a dramatic positive effect on your health without the risk of taking harmful drugs.
I’m guessing that comes under weight loss as from what you wrote the average Joe/Jill would lose weight doing fasting and reducing processed carbs
Which carbs do you eat?
@@888jucu Losing weight and fasting are two different things. While you always lose weight on a fast, a fast does activate many other gene paths. Losing weight in general can be implemented completely without fasting.
@@paulmuresan8889But you don’t necessarily keep the lost weight off, even if you went from a healthy diet and back to it. A lot of factors are involved.
@@paulmuresan8889 Yes they are different but the question is: does fasting reduce apo-B independently of any weight loss it causes. E.g. if you are on a fasting scheme that doesn't see you lose weight, does that lower your apo-B?
The plant based diet is obviously the best way to lower apoB
Thanks Gil. One thing I found helpful is to not have any snacks in the house. If you have snacks like chips or even soda you'll eat it. What you wind up doing is training yourself to grab a carrot or celery or maybe nuts instead. Some snacks mask as healthy, read the package, high salt, high fat, high sugar? Don't buy it and you won't eat it!
I love that. my husband son and granddaughter always bring in chips and cookies. I've tried to stop them but we have too many disagreements. I try to be strong and not eat them, but I get tempted. I am still trying to find a solution
@@beautifulrose8619 Very difficult to accomplish.
My wife does make desserts but she's fortunately very good about respecting my eccentricities, my compromise is to have one dessert after Sunday dinner but abstain the rest of the week. She capitulates by using less sugar and no wheat which I have a problem with.
I don't know if this will help but when the junk food comes out grab a healthy snack. It's about respect, you respect their right to the dietary choices they make and they have to respect your choices as well.
I never tell my wife what to eat, she loves cheese and I often take her to her favorite gourmet cheese shop and treat her to what ever she likes. I respect her right to live the life she chooses and she respects mine, in the end it's about compassion for each other, it makes everything work.
Totally! Chef AJ says "if it's in the house it's in your mouth!" 😅
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 (
How often do you get to eat red meat 🥩 on your Mediterranean journey? I’m considering it… but don’t want to give up red meat entirely
Well done ! So happy to hear and of course no surprises. These Meato zealots are a menace to the future long term health of the population and will be looked back on in horror in 20 years when some more long term data is available.
@@carsonnguyen4423
People in the Med eat red meat. In fact they probably eat too much cured ham from a cancer perspective. But yes they still enjoy beef, pork and lamb just not 4/5 times a week
I have been eating red meat about once every 2 weeks. I love steak and will continue to eat it. Just really trying to focus on more fish and leaner meats. @@carsonnguyen4423
What was the time frame between the LDL from 144 to 40?
Thank you SIR
We now spend our lives chasing markers; ApoB, A1C, etc. so many different opinions about what to eat, what not to eat. Just eat real unprocessed/minimally processed food. I find it interesting that ApoB is a big deal. I’ve never had an ApoB test done. If I was to ask a doctor to run one they would ask why, then tell me I don’t need one.
Yea idk why they go all out with markers.. we cannot outsmart the body, evolution will always be smarter. The key is to eat earthly food, meat, fish, chicken, veggies & some plants, sleep very well, & exercise. Idk why we overthink it and break it down. Anti-inflammatory diet is the answer.
My doctor ordered the test along with regular blood tests.
awesome video
Cool video. Cool jacket for sure. I am subscribing and will look at more of your videos. I work in IT and many users are confused by the mumbo jumbo IT people deal in without knowing what it translates to in the real non lala land world.
You are very good at analyzing data and communicating it to us lay people. I truly appreciate your work. I still sometimes feel that certain aspects of nutrition are not clear enough for me to know what to eat and what to avoid. An example is almonds. Are they healthy, and therefore should be eaten, or are they so high in oxalates, that they can cause kidney stones and are better avoided (I have a kidney stone that I don't feel at all)? I get it that coconut oil is harmful being that it is a saturated fat, but I understand that it has many helpful nutrients, so is it good in small doses, or should it be avoided altogether? Are oats too high in carbs? Are they carbs we can afford because they are soluble fiber? I've been to nutritionists in the past, but found that I didn't trust their level of expertise. I would love to find a nutritionist who has your level of expertise and integrity. Perhaps you could do a video on how to weigh out the pros and cons of basic foods (and not so basic foods) which have good properties, and yet are a concern to people with the basic health concerns (hptn, high cholesterol, obesity, diabetes, auto-immune disease, etc). That would be a very practical video.
Hey, Gil! Thank you so much for these videos. Me and my family from the fathers line all have risk of increased cholesterol. You mentioned that lowering yout body weight decreases VLDL to LDL, but isn’t ApoB stacked in every atherogenic particle of cholesterol? I did not understand how lowering VLDL to LDL can decrease ApoB? 🤓
TH-cam just recommended your video to me and I'm sooo glad to have come across it!! This is a great channel.
In this episode Gil pays respect to the Fonz...nice jacket 👍
No longer got YT premium. Would it be possible to make your content available as podcast? Google, Apple, Spotify...
Thank you for the excellent content. ❤️
Asalways, great great video Gil! One question: are PUFAs and MUFAs equally effective at lowering apoB when are used to replace saturated fats/carbs? Or one appeared to be "better"?
they appear roughly equivalent. in some of the outcome (Actual CV events) studies PUFA may have a slight advantage. but no need to overthink it, if your fats are predominantly unsaturated you should be in the sweet spot
Cristal clear! Appreciated
Hey Dr. Gil Carvalho. Are Brazilian? Cause your last name is very common here. Congratulations for your exceptional work.
I love this guy! Very knowledgable and likable, plus he sounds like Badger from Breaking Bad!
Do you recommended increasing vegetable oil to lower apob ? Because you always hear that vegetable oils are highly processed and could increase inflammation and cancer... How true is that?
Dr. Gil, thank you for these videos! What does it mean if a lipid report shows high LDL "particle number" but relatively low apoB?
bro this video is amazing
Glad it helps!
Great work as always.
I was wondering, how do we come out with the exact composition in macro and micro nutrients for any given food ? (how much protein/carbs/fat /100g...)
you mean where to find the info? cronometer.com works. or fdc.nal.usda.gov/
I'm so thankful I "found" this channel.... ❤❤
Thanks for this information packed video.
Thank you for all the valuable information. Can you please discuss the Ornish Diet? For the most part I think it's a good diet if you have Atherosclerosis. However, I don't know if he missed the mark by not allowing monosaturated fats (in avocado for example). Can one slowly reverse atherosclerosis with the Ornish Diet while still eating monosaturated fats like the ones in avocado?
I really appreciate your thoroughness and info.. Thumbs up!
thank you sir
Respect. Mine is high. Very high. And I decided it will be lower. Thank you!
I just found your channel. I have watched many of Dr Eric Berg's videos, and that improbably why TH-cam recommended you. I have been trying a vegan keto diet. I used to do the Starch Solution, but was just not losing weight (did not gain either). So it sounds like you are saying that a vegan keto that is high in soluble fiber and low in saturated fats would be good for heart issues (of which I have many). Did I get that right? So keto is fine, so long as you have a lot of fiber and stick to unsaturated fats like Avocado and Olive oil. Did I get that right?