What would lower my ApoB?
Tap the changes you would make. Each falls from your number at its own trial's size, over the band two tests can differ by.
Want your goal and your percentile first? The ApoB checker
The three fiber rows are one choice measured three ways, since they overlap.
Your ApoB, each change on its own
The shaded band: about 15% of your number either way, the difference two tests can show with nothing changed.
Trials tested these one at a time. Together they usually add up to less than the sum, and nobody has measured how much less.
Your gap to under 90 is 22 mg/dL. At your 112, 33% is about 37 points.
Fiber is real, but it's smaller than the difference between two tests. Do it anyway, and judge it over several retests.
Fish oil supplements aren't on the list. The 2026 guideline recommends against supplements to lower lipids, and says prescription omega-3 esters can modestly raise LDL but not ApoB.
What the bars mean
- Each bar is one change at the size its own trial found. They overlap, so they never add up to the sum.
- The pale band is the noise: about 15% of your number. A bar inside it won't show for sure on one retest, so judge it over two or three.
- If your gap is bigger than the two biggest bars together, food alone probably won't close it, and that's a conversation with your doctor (can I lower ApoB without medication?).
Try it once, the way the trial did
- Halve the saturated fat for four weeks. Butter, cheese, fatty meat, and coconut and palm oil are where most of it comes from.
- Swap meat for beans, lentils, tofu and nuts at most meals. Count chicken as meat, since it raised ApoB as much as beef.
- Retest at the same lab after 6 to 12 weeks, and stamp the change with Did my ApoB really change?
How it works
Each bar is one change at the size its own trial found. Halving saturated fat, from about 14% to about 7% of calories, lowered ApoB about 6 to 7 mg/dL in four weeks in a feeding trial of 113 adults. Beans, nuts and soy as the main protein took off about 3 to 4 more, and red and white meat raised it about the same. Psyllium took off about 5 across 28 trials, oat or barley beta-glucan about 3 across 58, and soluble fiber of any kind about 4.5 across 181.
The shaded band is about 15% of your number either way: two ApoB tests can differ by that much with nothing changed. Bars aren't added up, since nobody has measured how changes combine. Medicine sits underneath for scale only: across 11 trials of LDL-lowering medicine, ApoB fell 33% on average against 42% for LDL.
6 sources
- Bergeron N and others, red meat, white meat and plant protein on high and low saturated fat diets, a feeding trial in 113 adults, American Journal of Clinical Nutrition, 2019pmc.ncbi.nlm.nih.gov
- Jovanovski E and others, psyllium and LDL, non-HDL and ApoB, a meta-analysis of 28 trials, 2018pubmed.ncbi.nlm.nih.gov
- Ho HVT and others, oat beta-glucan and LDL, non-HDL and ApoB, a meta-analysis of 58 trials, 2016pubmed.ncbi.nlm.nih.gov
- Ghavami A and others, soluble fiber supplements and blood lipids, a meta-analysis of 181 trials, Advances in Nutrition, 2023pubmed.ncbi.nlm.nih.gov
- Soffer DE, Marston NA, Maki KC and others, Role of apolipoprotein B in the clinical management of cardiovascular risk in adults: an Expert Clinical Consensus from the National Lipid Association, Journal of Clinical Lipidology, 2024pmc.ncbi.nlm.nih.gov
- Blumenthal RS, Morris PB, Gaudino M and others, 2026 ACC/AHA guideline on the management of dyslipidemia, JACC, 2026doi.org
