Lower your risk of having a heart attack with this tip | The Proof

5 nutrition tips to lower ApoB
1️⃣ Consume less saturated fats, more polyunsaturated fats.
2️⃣ Consume less carbohydrates (particularly refined carbohydrates) and more monounsaturated fats
3️⃣Consume more fibre, especially soluble fibre
4️⃣ Supplement with 2g of phytosterols per day
5️⃣ Consume more soy foods
- Simon 🙏🏻
References:
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PMID: 34458905
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[@knockingseeker]

One of the best things is doing a sauna 4 times per week. More than a 50% lower risk, even greater than exercise. The masai were found to have severe plaque but very little heart attacks due to arteries being so wide. So widening the arteries and lowering stiffness through sauna is a great tool

[@OnyxOnyx-r7w]

@knockingseeker Could you please share the source of this 50% lower risk claim?

[@knockingseeker]

@@OnyxOnyx-r7w that’s not the actual study just shows the findings but you could find the study too

[@TheCycloneTrooper]

How does sauna or increased perspiration increase arterial size or wall robustness?

[@arielmalanga]

Very important short video. I think it’s the single most important test to gauge cardiac risk. ♥️

[@JoeyD913]

Hey Simon, curious about what brands of phytosterol supplements you recommend? Thank you!

[@Tikutae]

thanks for great info :D i'm so glad to add oil back to my diet, the oil free stuff seemed too restrictive

[@ChrisUK70]

Thanks Simon, just got my first APOB test after following your advice and ouch 1.38 and I am plant based, but the last 3 months I have been eating quite a bit of chocolate and started eating the meat analogs.

[@veniqe]

My ApoB is 0.53g/L on an animal-based omnivore diet. I eat mostly raw animal fat, raw meat, raw dairy, and eggs. I eat bread only once a week, and then it's only one slice at a time. I don't eat vegetables. Fruit maybe once or twice a week.

[@markpettus6929]

unfortunately, the reviewer did not emphasize high-glycemic carbs-sugar and carbohydrate-dense foods e.g. grains, all of which increase insulin, triglyceride and apo-B production. Plant-based foods are not a free ride.

[@venicebeachsurfer]

@@markpettus6929 wait, you saying things like "steel cut oats", "flax/chia" seeds INCREASE apob?

[@mmueller1021]

Hey Simon, I'm wondering if you have thought about having Dr Sarah Berry on the podcast. Would like to hear her talk more about the PREDICT studies and the future of personalized nutrition.

[@weston.weston]

This is extremely helpful, thank you for all the references too.

[@mreudeco]

Rubbish

[@ovenordstrom4601]

The time will tell that APO B is not the problem….

[@tomedwards1879]

Then keep eating what you want. Nobody is forcing you to accept the science.

[@arianarubytemple6008]

Very helpful thankyou. You look super fit and healthy by the way.

[@hyevoltage]

Interesting, I wonder how a McDougal style HCLF starch-based diet would theoretically affect ApoB. Any thoughts? Oh, and does too much fruit (fructose?) affect ApoB significantly? Thanks Simon!

[@phwshopping1426]

wish someone would answer this

[@cindymagyar8566]

@@hyevoltage I don’t know however according to Dr Malhotra eat very little fructose

[@Rachel_2112]

Thanks. What about lipoprotein A?💚🥦

[@dannyspitzer1267]

Thank you Simon

[@campflint76]

Good video- exercise and medication mentioned, foods detailed. From my reading, just one more thing to be added, weight loss. If the ratio of your waist circumference measured at the navel to your height is more than 0.5, lose weight!

[@m.e.p.b.]

Canola oil to lower ApoB to lower the risk of heart attack? 🙄😯😳🤔

[@rodcasas720]

Did you say to eat more Canola oil?

[@Roberto-cg2gr]

Wait for result of LMHR

[@88tongued]

Tips #1 and #2 present tradeoff situations. By replacing carbs with PUFA and MUFA, you inevitably increase SFA. Which takes priority and to what extent? I could do 200 calories of walnuts or I could do 200 calories of rice and my saturated fat is, say 7% of my total energy. Should I seek those PUFAs and MUFAs over the carbs and have a higher percent saturated fat of total energy or avoid that and go for the carbs?

[@brooksreed9609]

Has there ever been a study that controlled for inflammation markers when measuring apob? Is it possible to have low inflammation and higher apob and never get heart disease? There must be outliers…

[@kunahs_ohana]

Fantastic thank you 😊

[@carnicavegirl7214]

I tried but this diet put me in a horrible Crohn's disease / ulcerative flair 😭 my APO b went down but now i cant walk or get out of the hospital...im so lost

[@md82892]

This is why you should avoid advice from these vegan influencers. A very big meta analysis of randomized controlled trials completely debunked what this guy is claiming.

[@briandriscoll1480]

And just how do these 'particles' enter the artery wall? What is the precise biological process by which they do so?

[@TheCycloneTrooper]

Flow of blood

[@Keithzzzzt]

Canola oil? Soy foods? You have GOT to be kidding.

[@michaeljjon]

canola oil? is this highly inflammatory?

[@tommyleeroth818]

I used to think this too and there’s a lot of hype surrounding it. Watch Gil Carvahal. He looked at actual human trials on canola and seed oils and unless they’re refined they are not inflammatory and decrease risk of CVD

[@oltzu5206]

​@@tommyleeroth818They are refined...

[@privtprofile24]

Completely besides the point but are you using a filter here? If not what do you do for your skin. Looks AMAZING.

[@spongebobsquaretits]

dont think so, triglyceride level is a better one i believe

[@johnsmith-zf1fd]

so what would be the role of complex carbs in the diet? what percentage of calories for a WFPB diet should come from carbs?

[@samvandervelden8243]

@@TheProofWithSimonHill is there any disadvantage to having a lower carbohydrate intake of let's say 40-45%

[@veniqe]

​@@samvandervelden8243Zero. Plants aren't part of the ideal human diet. My ApoB is very low. So are my triglycerides. My LDL. I eat mostly raw animal fat, eggs, and meat.

[@samvandervelden8243]

@@veniqe anecdotes aren't evidence and a few health markers aren't sufficient evidence even if it was from a randomised controlled trial or epidemiological research. Even if you wanted to test the effect on yourself you should control many variables and repeat the experiment a few times to conclude that a certain diet is healthier for you personally

[@veniqe]

@samvandervelden8243 I've had the same tests done a few times now. My cholesterol has been consistently within range. Same as my blood pressure. I'll redo these tests 2x or 3x year. My animal-based omnivore diet seems to be the perfect diet.

[@samvandervelden8243]

@@veniqe build up to an isocaloric diet high in fiber low in saturated fat with the same macros as your current diet and I can guarantee that your apoB will drop even further

[@AuntSaraALZ]

A favorite source or two for good quality phytosterol supplements? Thx! 💜

[@Joseph1NJ]

2:05 What's wrong with potato, rice, and pasta?

[@sectionalsofa]

I eat this way... 100 percent of the time: Tons of vegetables and legumes, very few grains aside from steel cut oats in the morning, fruits (mainly berries) and a nice amount of walnuts and seeds (maybe too much) and a drop of olive oil. I'm also aware of the portfolio diet and consume a good amount of eggplant plus psyllium (along with citrus bergamot and alma powder). My BMI is 20 and I exercise almost every day. I was on Rosuvastatin ( alternating 10 and 20 daily) plus Ezeitimbe but went off the statin for just 3 weeks (remained on Ezetimibe). . My cardiologist won't test for ApoB (I don't know why) but my LDL went from 66 to 110 in just 3 weeks. I need to get it down because I also have elevated LP(a) and some plaque. Pretty frightening. Oh well. Guess I just need to be on a statin. :(

[@sectionalsofa]

@@TheProofWithSimonHill Thanks Simon. I'm reading/writing this while listening to one of your podcasts on another device. :) You're my new great discovery.

[@sectionalsofa]

@Betty Amber Thanks. I learned from Dr. Gill, of Nutrition Made Simple, that non-HDLC is a very close second to ApoB and that is on my panel.

[@nick55ification]

Your diet is so good. But a few things I want to note! 1. Don't fear whole grains. Great that you eat steel cut oats but maybe you also could afford another serving with dinner of some grain. 2. Ieafy greens are a necessity! Kale, collard greens or boy choy even some spinach maybe. 3. Maybe you can limit the nuts and seeds. I can imagine that helping. I also know brazil nuts like 1 a day(limit) can lower cholesterol. However also don't skip out on nuts and seeds but I think a handful or 2 is a good limit. Dr greger also has a daily dozen list you can check. I'm curious about your progress!

[@sectionalsofa]

@@nick55ification I'm starting a pcsk9 inhibitor next week instead of the statins. Ionically, because of my high LP(a) my LDL needs to be really low BUT it's my LP(a) that keeps my cholesterol higher than it should be. Tricky little lipid! I tend to eat a substantial serving of oats in the morning (steel cut or whole groat) which approximates the 3 servings a day as suggested by Dr. Greger. I also eat at least 4 cups of leafy greens a day plus many other vegetables. It seems you and I are on the same page! Thanks for your interest!

[@nick55ification]

@Linda S. oh you're doing excellently. You really should be proud of yourself for your behavior. Don't worry about your outcomes. You're doing great by staying on top of going to the doctor and choosing good nutrition 😊

[@Lieutenant-Dan]

Number two is an odd recommendation and a bit vague. Replace carbohydrates with avo, oils and nuts? If I did that I would be eating A LOT of fat. You made no differentiation between whole grains or refined carbs. Is swapping out whole grains and potato with oils, nuts and avo really better for your heart? A better recommendation would be to replace refined sugar/carbs with whole grains.

[@Lieutenant-Dan]

@@TheProofWithSimonHill but wouldn't the better recommendation be to replace saturated fats with mono and polyunsaturated, not wholegrain/wholefood carbs? Otherwise you'd be eating so much fat, it would almost be a low carb plan. I'm just surprised to hear this from you, especially after reading your book. I've never heard anyone say to replace wholegrains/wholefood carbs with a fat source.

[@Lieutenant-Dan]

@@TheProofWithSimonHill I just think you need to be more specific man. When you say "replace carbs with nuts, avocado and oil" it's so vague. All carbs? The bulk? What ratio? If you're replacing all whole grains that's potentially a lot of fibre lost which also isn't good for heart health. Also your fat intake would be way up. Are you recommending we go low carb? I love your work which is why I bought your book but this threw me a bit 😆

[@nick55ification]

​@Lt. Dan nah you're on point. Whole grains are essential. Then replace saturated fat with mono and poly. That would be right according to my research

[@Lieutenant-Dan]

@@nick55ification exactly! In all the years following these vegan doctors and influencers, they've always recommended to replace saturated animal fats with plant fats and replace refined carbs/sugar with wholegrain/wholefood carbs. I've never heard anyone say to replace wholefood carbs with fats. I found this really strange coming from Simon, especially because it was so vague. He didn't say how much of them to replace or anything. Someone could take this to mean replace all your carbs with fat. You have to be specific with these kinds of things.

[@nick55ification]

@Lt. Dan definitely! I think it was just a quick interpretation of something the data showed. Idk but you're on point

[@fabio6864]

what about nattokinase? Many studies claim it helps against high APOB level, cholesterol and LDL. Do you have evidence of that?

[@eddkennedy6458]

I dont think Dr Ken berry or Dr Anthony Chaffee ,also Dr Baker, would agree with you about reducing saturated fat and meat.

[@workout4everybody444]

I think you're new here.

[@md82892]

Neither Gold standard scientific research which shows very clearly that reducing saturated fat intake has any impact on cardiovascular disease. Claims of this vegan influencer has been debunked multiple times with extremely high quality scientific research, but his financial interests conflict with what science clearly says.

[@N22883]

Hey Simon, excellent video! Recently I just bought the seeded Brownberry Keto bread, not because I'm on a keto diet, but because each slice has 7 grams of fiber and 6 grams of protein, and it appears relatively clean. The ingredients are water, modified wheat starch, wheat protein isolate, sunflower flour, corn fiber, vegetable oil (soybean), sunflower seeds, yeast, inulin, oat fiber, sea salt, brown flaxseed, chia seeds, monoglycerides, soy lecithin, guar gum, xanthan gum, preservatives (calcium propionate, sorbic acid), and citric acid. You had said that refined carbohydrates may increase risk of higher apob levels. Is that because there is an ingredient (like one above) that directly causes the increase, or is it moreso the lack of fiber in most breads? In other words, is that bread a red flag to you at all? Thank you so much!

[@newdata]

wonder how ceramides levels factor into this as ceramides x 4 times the risks of cv events

[@venk777]

Canola oil? Bad advise.

[@beckyg8028]

After a diet change how long does it take to lower ApoB?

[@ladagspa2008]

A month is enough

[@michaelmackey754]

Eat your dark, leafy, green vegetables and slow down on your meat consumption

[@hooshikstephen9117]

Non of the KZbin plant based known doctors answer my comment about my cholesterol which was jumped to 232 with over a year plant based diet and SOS free over 6 months. My TSH was never over 4:50 and was 6.07; and ESR never higher that 3o but jumped to 31 . Could you please tell me why?

[@seitanbeatsyourmeat666]

“Plant based diet” is a pretty broad category… coconut oil is considered “plant based” and can rocket your ldl straight up. I don’t touch the stuff. You need to go speak with a certified/credentialed nutritionist and doctor about this. Your diet may be overly processed, and age does change your baseline cholesterol and other factors (for example: I was diagnosed as Hashimoto’s in my 30s. I wasn’t born with it. My cholesterol rose over time… both age related), which can be addressed with a change in diet, but again, a processed diet (even plant based) probably won’t help

[@veniqe]

Please consider a low to zero carb diet with ample amounts of animal fat.

[@veniqe]

My LDL (measured) cholesterol tested at 1.7mmol/L yesterday. I eat mostly raw animal fat, raw dairy, raw meat, and eggs.

[@ladagspa2008]

​@@veniqelol, a barbarian, Nd a foolish one at that

[@veniqe]

@@ladagspa2008 If you insist. But you can't argue with my bloodwork results. They're optimal.

[@dajackalz]

Just looked a my recent blood tests and they don't measure ApoB; could HbA1c levels be used as a proxy?

[@alpenglow1235]

Eat more psyllium husk? As if it’s a food.

[@adriantan2475]

Mom and dad had high blood pressure (hbp). I have hbp. I'm 49, been a vegan and watched my diet for a year. Working out 3-4 session per week. Non smoker or alcohol. Sleep 7-8hrs. Still hbp. Genetic?

[@SandyBee21]

What form.of vegan? Primarily WFPB or processed vegan? Foods in the latter category can be problematic for some of us with HBP. Interested to see Simon's answer to your Q

[@adriantan2475]

@@TheProofWithSimonHill Thank you and I appreciate your reply. I'm H174cm 63kgs yes mainly wfpbd w a pinch of salt (ok I'll do the swap). Bp is normal right after exercises but will shoot back to usual high (around 140/95) in no time. Still trying to adjust and figure out how to avoid the meds though. Love your posts.

[@veniqe]

'Genetics' is code for 'doctors don't know the exact cause'. I'm on a dirty carnivore diet. My blood pressure was 115/69 last Monday. All the adults in my extended family use BP lowering medications.

[@veniqe]

​@adriantan2475 Please consider a low to zero carb diet, and preferably with ample animal fat.

[@Malcolm-Achtman]

Keep an eye on your blood sugar (test it yourself 30 minutes and 60 minutes after eating) and get a fasting insulin test. If those numbers are elevated you could experience high blood pressure as a result. Fasting blood sugar should be about 85 mg/dL and your values after eating should remain close to that or perhaps rise a bit (say to 100 mg/dL but no higher). Your fasting insulin should come in about 5 uIU/mL or less.

[@keithwilkinson5707]

My Apo B is below the normal range but I don't want to consume more saturated fat to increase it. Presumably if I reduce the amount of tofu and fibre it should come up a bit. Any thoughts on that welcome.

[@willbrink]

There's no reason to raise your ApoB.

[@Knicks2025]

More canola oil 🤣

[@j.roberts9830]

His #2 point: Replace carbohydrates with “good” oil, fat and grease? Really? Simon includes pasta in his recipe explanation. Whole grain pasta too? He leads us to believe that if we replace complex carbohydrates with “good” oil, grease and fat, our chance of good cardiovascular health improves. This is so contrary to a huge volume of the literature he cites so much.

[@frompizzaaddicttovegan]

Less potato, rice and pasta 😢

[@uuzoo]

Nothing wrong with saturated fat. People are still wrapped up in the 50s and 60s mindset that saturated fat is evil. Canola oil is not a good choice. EVOO, Macadamia Nut oil, and Avocado oil are better choices. As for soy. For me personally. Natto is king.

[@__ThisisJ__]

Could Someone translate ApoB in French, pretty sure if I have a full blood test, Doctors won't even know what it is? Usually typical blood test includes HDL/LDL, Triglycerides.

[@weisscoaching]

I cant translate it to French, but APOB is not part of the typical tests. Usually, if you want to find it out, you need to get it measured on your own through services/laboratories that provide those tests.

[@sabby123456789]

Is LDL-P the same thing as ApoB? Also, how do you get your doctor to prescribe ezetimibe? Mine keeps telling me that statins are the best at lowering LDL and so ezetimibe is unnecessary, so she won't prescribe it.

[@Amshatelia88]

Why do you particularly want ezetimibe? Why not go with your doctor's recommendation?

[@SandyBee21]

Not all statins are created equal are they? Ezetimibe has a diff mechanism of action than a regular statin and PSK9 acts on a different receptor or site again. I think !!

[@chuckleezodiac24]

tell your doctor that the statins give you side effects.

[@OnyxOnyx-r7w]

@sabby123456789 No, apo B is simple blood test; LDL-P is the result of Nuclear Magnetic Resonance (NMR) test which require a more sophisticated equipment.

[@SiriusStarGazer]

Everybody is a cholesterol specialists. We have a dichotomy between vegans and carnivores . I cannot just believe somebody because he has a health channel and brings on specialists to talk Am I supposed to believe you or the 100s of other doctors who says saturated fat is NOT a problem. I want to see solid clinical controlled trials that prove these things. I do not want to base my health on assumptions. You listed a number of seed oils, which are noted as a cause of metabolic diseases. You had Dr, Daysprings on recently on LDL etc, while I was fascinated by the processes as he narrated, I was wondering if this is factual or based on his assumptions on how the entire lipid system works!? Unless you all have clear, solid information, you shouldn't be advising people to do this and do that. Give the information in such a way so people will be able to responsibly make a decision on their diet and general health! As far as I see, it's a competition, who could get more people to believe their point of view. Thank God I do not follow any of these diet completely. I used what is best for me, Right now, no processed foods, sugars and empty carbs work best for me ( low carbs) with good balance in other food groups.

[@TheProofWithSimonHill]

Read the guidelines. Consistent with my positions. You can find a doctor online to just about support any position - doesn’t mean they’re right.

[@mreudeco]

Don’t agree

[@BumbleBee666-u5t]

You lost me when you said canola oil…….

[@brodietaym8475]

Same here.

[@GardenPhotoFun]

Me too, where the hell did he get that from, man made bad shit, lost all credibility.

[@joebartles3986]

Yup zero credibility

[@eticapathologica]

Why so when data clearly shows that mono and (especially) polyunsaturated fats lower the risk of cardiovascular disease when replaced by saturated fat and refined carbohydrates?

[@emailjwr]

Lol Judy you've obviously been brainwashed by grifters. Read the RCTs. MUFA and PUFA reduces atherosclerosis risk compared to SFA

[@Waldo01238]

Total BS!

[@TheProofWithSimonHill]

Why?

[@cindymagyar8566]

Thank you Simon! How long should I wait till I retest APOB after dietary changes please?

[@Winstonsmom]

This sounds suspiciously like the portfolio diet… I’ve been on it for 2 months sans the phytosterols. All of my lipids decreased between 20 and 30 percent. My apo b however is still 106 though it was never measured before so not sure how much it has decreased. my bmi is 20ish, I’m fit, my bp is normal, and I’m on no drugs for cholesterol (yet). Lipoprotein a is 125 mg/dl which is probably the culprit. What now? I don’t think I have anywhere to go but the pharmacy.

[@OnyxOnyx-r7w]

@rosemary5159 Given your baseline risk profile for CVD, you could weight the increased risk profile of that high Lp(a) with Lp(a) Clinical Guidance calculator.

[@m.e.p.b.]

Research it. Consuming fibre rich foods will help lower LDL (ApoB is LDL)

[@m.e.p.b.]

Research it. Consuming fibre rich foods will help lower LDL (ApoB is LDL)

[@23100Battlefield]

Love how simon says plawwwk instead of plaque 😅

[@23100Battlefield]

@@TheProofWithSimonHill I think the only silly aussie is Bart :P Or isaac Butterfield

[@carlosagallon8633]

thanks mate!

[@petar.dj98]

Do carbs like potatos and rice raise apoB

[@veniqe]

Probably, yes. My LDL (measured) cholesterol tested at 1.7mmol/L yesterday. I eat mostly raw animal fat, raw dairy, raw meat, and eggs.

[@Stan_144]

I was just reading saturated fats are decreasing sdLDL - the one causing heart attack. So you may be wrong in p 1.

[@Stan_144]

@@TheProofWithSimonHill See this: Effects of dietary fats on blood lipids: a review of direct comparison trials : "For example, saturated fat appears to decrease small-dense LDL (sdLDL) and increase large buoyant LDL" www.ncbi.nlm.nih.gov/pmc/articles/PMC6074619

[@Stan_144]

@@TheProofWithSimonHill It is hard to put a link here as YT immediately removes it. The article is at ncbi nlm nihgov and the title is: "Small Dense Low-Density Lipoprotein Cholesterol and the Risk of Coronary Heart Disease in a Japanese Community". You can easily find it with Google Search using this title. In it eg it says: "saturated fat appears to decrease small-dense LDL (sdLDL) and increase large buoyant LDL. As a high concentration of sdLDL and a low concentration of large buoyant LDL is associated with an increased risk of coronary heart disease (CHD), saturated fat may not necessarily increase the risk of CHD. Furthermore, compared with LDL-C, sdLDL (and oxidised LDL) seem to have a greater impact on atherosclerosis and cardiovascular disease".