Better Risk Predictor: A high number of circulating particles means a higher chance of plaque building up in your arteries.
Hidden Risks: Standard tests can miss risk in people with high triglycerides, diabetes, or obesity, making ApoB a more accurate warning sign. [1, 2, 3, 4]
Typical Ranges
Normal Level: Generally under 90 mg/dL is considered optimal for a low risk of heart disease.
High Level: Levels above 110 to 120 mg/dL indicate an increased risk of cardiovascular problems. [1, 2]
How to Lower High ApoB
Healthy Diet: Limit saturated fats and eat more fiber, fruits, and vegetables.
Regular Exercise: Get at least 30 minutes of physical activity daily.
Medication: Doctors may prescribe cholesterol-lowering drugs like statins if lifestyle changes are not enough. [1]
EXERCISE: * Powerwalk 4 miles indoors * Post-meal outdoor powerwalk * PT APP workout –lower back stretch/strengthening * heel drops to build bone density
WATER: (2) × (32) = 64 oz (+)
EATS: * fresh peach * bowl of Moroccan Grandmother Stew w/ fresh radishes & sauerkraut * red grapes & figs * Actual veggie burger on English muffin, bbq black beans, corn * pistachios
… SUN HAS SET …
Cmmt: XL indicates uncommonly excessive food, and wautéed means water-sautéed
Ever wonder what a day of real-life, PLANTSTRONG eating looks like? Rip Esselstyn (son of Caldwell, born 1963) takes you inside his kitchen to show us:
1. Rip’s Big Bowl (Weekday Breakfast) (0:33 – 1:04):
PLANTSTRONG peanut curry secret sauce (mixed with water)
Lime juice
6. Pizza Night (Dinner) (6:21 – 7:25):
PLANTSTRONG organic whole grain pizza crust kit (crust and sauce)
Diced onions
Broccoli
Torn spinach
Cubed tofu
Drizzle of barbecue sauce
💪 No fluff. No fuss.
KEEP IN MIND THAT THIS DIET FUELS A CONSISTENT EXERCISE PROGRAM:
Recommended Weekly Exercise Frequency and Duration
Esselstyn recommends exercising at least 5 days a week.
Each session can range from 10 to 45 minutes, depending on the type of exercise and intensity.
The focus is on a mix of cardiovascular activities (like swimming, biking, walking) and strength or mobility exercises (body-weight movements, simple daily movements).
