Clinical Protocol

7-Day ApoB Reduction Plan

A targeted nutritional strategy to lower Apolipoprotein B (ApoB), the primary driver of atherosclerotic plaque buildup.

Protocol Objectives
Saturated Fat Replacement

Replacing saturated fats (butter, fatty beef) with polyunsaturated fats (walnuts, salmon, flax) creates the strongest reduction in ApoB.

Viscous Fiber

Soluble fiber (oats, beans, psyllium) binds to bile acids in the gut, forcing the liver to pull ApoB particles from the blood to make more bile.

Eliminate Trans Fats

Strict avoidance of industrial trans fats and limiting ultra-processed foods which drive particle oxidation.

Plant Sterols

Nuts and seeds contain phytosterols that block cholesterol absorption in the gut, lowering the liver's production of ApoB lipoproteins.

Day 1 Fat Swap
Breakfast
Oatmeal with Walnuts
Walnuts provide PUFAs to lower ApoB.
Lunch
Grilled Salmon Salad
Fatty fish replaces red meat.
Dinner
Tofu Vegetable Stir-Fry
Plant protein has 0 mg cholesterol.
Day 2 Fiber Loading
Breakfast
Chia Pudding with Berries
High soluble fiber content.
Lunch
Lentil Soup
Legumes trap bile acids.
Dinner
Turkey Chili with Beans
Lean protein + high fiber.
Day 3 Mediterranean
Breakfast
Avocado Toast (Whole Grain)
Monounsaturated fats are neutral/beneficial.
Lunch
Hummus & Veggie Plate
Chickpeas are heart protective.
Dinner
Baked Cod with Olive Oil
EVOO improves particle quality.
Day 4 Plant Sterols
Breakfast
Almond Butter on Apple
Almonds are high in sterols.
Lunch
Quinoa & Black Bean Bowl
Complete plant protein.
Dinner
Chicken Breast & Brussels Sprouts
Steam or roast with avocado oil.
Day 5 Zero Saturated Fat
Breakfast
Smoothie (Soy Milk base)
Soy protein lowers LDL/ApoB.
Lunch
Tuna Salad (Olive Oil Mayo)
Avoid dairy/cheese today.
Dinner
Shrimp & Zucchini Pasta
Very lean seafood option.
Day 6 Antioxidant Protection
Breakfast
Green Tea & Oatmeal
Beta-glucan fiber + catechins.
Lunch
Spinach & Edamame Salad
Soy is a powerful lipid modulator.
Dinner
Salmon with Pesto
Nut-based sauce adds healthy fat.
Day 7 Maintenance
Breakfast
Egg White Frittata
Yolks contain saturated fat; limit them.
Lunch
Mediterranean Grain Bowl
Farro or Barley (high fiber).
Dinner
Lean Pork Tenderloin & Kale
As lean as chicken breast.

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Protocol Guidelines & Science
ApoB vs LDL-C

ApoB counts the actual number of particles, which is a more accurate risk predictor than LDL-C (total cholesterol weight). Lowering ApoB requires stricter fat quality control.

Filter Your Coffee

Unfiltered coffee (French press, espresso) contains cafestol, which raises ApoB. Use paper filters (drip, pour-over) to remove these oils.

Scientific References:
1. Sniderman, A. D., et al. (2011). 'Apolipoproteins versus lipids as indices of coronary risk and as targets for statin treatment.' The Lancet.
2. Jenkins, D. J., et al. (2003). 'Effects of a dietary portfolio of cholesterol-lowering foods vs lovastatin.' JAMA.
3. Mensink, R. P., et al. (2003). 'Effects of dietary fatty acids and carbohydrates on the ratio of serum total to HDL cholesterol.' AJCN.