Issue #322: The Most Accurate Test for Heart Disease Risk
Good morning. It’s Thursday, March 28th.
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Stat of the Day
Number of deaths in U.S. from heart disease. (CDC)
Learn
The Most Accurate Test for Heart Disease Risk
The key to longevity is to have a healthy heart.
To do that - you need to keep the roadways (your blood vessels) clear so they can get blood, oxygen, and all the other essential particles and nutrients to and from your heart to the rest of your body.
Heart disease is still the #1 killer in America. But even more so - most of us end up with heart disease or related complications as we get older.
If I (as a 43-year-old) go to the doctor and get my blood panel - I don’t just want to know my heart disease risk for the next 10 years, I want to know for the next 50 years. Who wants to end up with heart problems for the last 10-15 years of life??
Well there’s one test that we should all get to figure out our heart disease risk - Apolipoprotein B or ApoB.
What is Apo B?
We all have thought we need to eat foods lower in cholesterol and watch how much cholesterol we have in our blood.
First - most of the cholesterol is produced inside our body, not from what we eat.
Second - it’s actually the number and type of cholesterol particles that matter.
Let’s dig into the science behind the “good” HDL and “bad” LDL.
LDL means “low-density lipoprotein.” Yes, there’s a reason for the acronym.
A lipoprotein means it’s made of fats (lipids) and protein. Fats aren’t water-soluble so they can’t just ride our blood stream - they need a seat - so that’s the protein. It envelops the fat.
LDL has more fat and less protein. HDL (high-density) is the opposite - more protein, less fat.
There’s even VLDL - “very low density lipoproteins.”
We mentioned this so-called “bad” cholesterol (VLDL and LDL) has a protein seat, and that seat rides along in a little car.* That car is a molecule - Apo B.
The more cars on the road the more likely they’ll cause a traffic jam and get stuck in the walls of our blood vessels - our endothelium.
If they get stuck, they can form plaque on the artery walls and eventually potential clots, and worse heart attacks or strokes.
But this plaque isn’t easily detected until it really builds up. That’s why an Apo B test is such a powerful tool to assess your future risk.
*Cholesterol is absolutely necessary to live by the way - it forms all of our cell membranes and supports our hormones.
Try
Get an Apo B Test
Although still not standard on your annual blood panel - you should request this test from your doctor to have as part of your labs. If you have to pay out of pocket it shouldn’t be more than $25-100.
When you get tested, be sure to fast for at least 10-12 hours prior to get an accurate reading.
The test ranges from 20-400 mg/dL (that’s a huge range).
If you Google or ChatGPT the results (or even search the Cleveland Clinic) you will find the number should be under 130 mg/dL.
Experts like Dr. Peter Attia suggest you should aim for a much lower result - ideally under 60 mg/dL. Unfortunately, you need to do the digging to find the most trusted answer online.
Make this a part of your annual lab work - after all, this is your heart we’re talking about!
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Eat
Bone Broth
Humans have been eating animal bones for 400,000 years. There was a finding a few years ago in modern day Isreal of ancient homo sapiens saving bones for months before eating the marrow inside. They knew back then the importance of eating the bones.
Bone broth is unique to what we normally see at the store. Typical broth is just remnants of meat or vegetables - the typical meat stock does come from bones but is usually only simmered for 3-4 hours.
Bone broth is simmered for 12-48 hours to really bring out the amino acids proline, glycine, gluatmine. This process extracts minerals (like calcium, magnesium, phosphorus), and collagen from the bones into the broth.
Health benefits
Joint Health: Collagen and gelatin in bone broth supports joint health by contributing to cartilage integrity
Aids Digestive System: Gelatin is beneficial for intestinal health and helps with any gut issues
Boosts Immune System: Its high mineral content and amino acids can support immune function
Promotes Skin Health: Collagen helps maintain skin elasticity and moisture
Supports Bone Health: Minerals extracted from bones are essential for bone formation and maintenance (makes sense)
How to eat
Serving Size: 8oz (1 cup)
Best Time to Eat: Bone broth can be consumed at any time of day, whether as a warm drink in the morning, an afternoon pick-me-up, or part of a meal. Drinking it before meals might aid digestion. Some moms even use it as a formula alternative for infants - just saying
Complementary Foods: Foods rich in vitamin C (like citrus fruits, bell peppers) can enhance collagen absorption. Eating it with a source of fiber can aid in digestive health benefits
Specific Types: Broths made from different types of bones (beef, chicken, fish) offer varied nutrient profiles. Grass-fed or organically raised animal bones are preferable for their lower toxin and higher nutrient levels
Diet Restrictions: Bone broth is gluten-free and perfect for keto diets. There are no direct vegan alternatives, but seaweed or mushroom broths can offer mineral-rich options. Individuals with histamine intolerance may need to tread lightly
Cook
Bone Broth Basil Pesto
Looking to boost your plant intake and collagen levels (Issue #315)? Try this pesto recipe featuring bone broth. Packed with antioxidants, fiber and whole-food collagen protein, this dish offers a delicious and nutritious option. Incorporate this flavorful pesto into your meals for a nourishing boost. Make double the recipe to save in advance for busier days!
In the News
One Trillion Dollars: that’s the estimated cost if everyone in America who was diagnosed as obese accessed GLP-1 drugs. (Fitt Insider)
Electric Stoves: they might not be as sexy, but it might be worth it as 1 in 8 cases of childhood asthma are related to gas stoves. At least turn on the exhaust when making dinner. (The Cool Down)
Kids Need More Risk: It’s not just smartphones that are stunting our youth - it’s that we won’t let them go outside, fall down, or fail. Kids need to be put into tough situations and learn from mistakes. (After Babel)
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We’re 40-something dads that felt our bodies and minds start to slow down and we’re not ready for that. We found too much information on every subject. So we started Thrive25 to transform what we’ve learned into something useful for the rest of us to spend just 3-5 min a day to optimize our health & longevity.
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The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your individual circumstances. Thrive25, Inc. does not provide medical, professional, or licensed advice. Please connect with your healthcare professional for medical advice specific to your health needs.