216 | id == 216
216 | category_id == 12
216 | category_order == 9
216 | category_name == Cardiovascular
216 | category_color == #C47AC0
216 | slug == APOA5-cardiovascular
216 | title == How Does This Fat Transport Gene Affect Metabolic & Cardiovascular Disease? (APOA5)
216 | meta_description == ApoA5 is a binding protein that increases HDL cholesterol and regulates how fat is stored. What is its role in metabolism & CVD?
216 | summary == <p><strong>ApoA5 is a binding protein that increases HDL cholesterol and regulates how fat is stored. What is its role in metabolism and cardiovascular disease? Read on to find out.</strong></p>
216 | overall_score_text == Fat Metabolism Score (based on APOA5)
216 | image == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/background/APOA5--Weight.jpg
216 | author_id == 1
216 | author_name == Jasmine Foster
216 | author_title == BSc, BEd
216 | author_order == 36
216 | author_photo == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/author-photo/Jasmine.jpg
216 | author_intro == <p><strong>Jasmine received her BS from McGill University and her BEd from Vancouver Island University.</strong></p>    <p>Jasmine loves helping people understand their brains and bodies, a passion that grew out of her dual background in biology and education. From the chem lab to the classroom, everyone has the right to learn and make informed decisions about their health.</p>
216 | reviewer == None
216 | medical_reviewer_id == 11
216 | medical_reviewer_name == Puya Yazdi
216 | medical_reviewer_title == MD
216 | publish_date == 2020
216 | publish_date == 6
216 | publish_date == 15
216 | avg_rating == 5.0
216 | tags_id == 493
216 | tags_name == APOA5 Gene
216 | tags_id == 152
216 | tags_name == Cholesterol
216 | tags_id == 183
216 | tags_name == Diet
216 | tags_id == 492
216 | tags_name == Fat Deposition
216 | tags_id == 136
216 | tags_name == HDL
216 | tags_id == 134
216 | tags_name == Heart Disease
216 | tags_id == 289
216 | tags_name == Metabolic syndrome
216 | tags_id == 115
216 | tags_name == Weight Gain
216 | permissions_favorite == False
216 | permissions_rate == False
216 | content_article == <p><em><span style="font-weight: 400;">This article is for informational purposes only. None of the information here should be taken as medical advice. If you are struggling to maintain a healthy weight, seek medical help. </span></em><em><span style="font-weight: 400;">Keep in mind that these results are based on association studies, which are correlative and aren&rsquo;t necessarily causative. Any single genetic variant will typically contribute only a small proportion to the overall risk of the condition, and non-genetic factors play a large role in developing a condition as well. Therefore, just because you have one of these genotypes does not necessarily mean you are at an increased risk of developing this condition!</span></em></p> <h2><span style="font-weight: 400;">What is APOA5?</span></h2> <p><em><span style="font-weight: 400;">APOA5 </span></em><span style="font-weight: 400;">encodes a fat transport protein called apolipoprotein A5 (also abbreviated as ApoA5). It is similar in structure to other apolipoproteins, including the well-known </span><a href="../article/longevity-apoe-48"><span style="font-weight: 400;">APOE</span></a><span style="font-weight: 400;">; like other proteins of this type, it binds to fat molecules and transports them through the bloodstream [</span><a href="https://ghr.nlm.nih.gov/gene/APOA5"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><em><span style="font-weight: 400;">APOA5 </span></em><span style="font-weight: 400;">specifically forms a part of HDL (</span><a href="https://www.selfhacked.com/blog/hdl-cholesterol/"><span style="font-weight: 400;">high-density lipoprotein</span></a><span style="font-weight: 400;">), sometimes known as &ldquo;good cholesterol&rdquo; [</span><a href="https://ghr.nlm.nih.gov/gene/APOA5"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">HDL particles help remove excess cholesterol from the blood by [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3215094/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3646470/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5780145/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]:</span></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">transporting it to the liver, where it becomes a part of </span><a href="https://selfhacked.com/blog/bile-supplements/"><span style="font-weight: 400;">bile</span></a><span style="font-weight: 400;"> and is excreted through feces</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">taking it to adrenal glands, ovaries, and testes, where cholesterol is converted into steroid hormones (e.g. </span><a href="https://selfhacked.com/blog/need-know-cortisol-health-effects/"><span style="font-weight: 400;">cortisol</span></a><span style="font-weight: 400;">, estrogens, </span><a href="https://selfhacked.com/blog/testosterone-will-add/"><span style="font-weight: 400;">testosterone</span></a><span style="font-weight: 400;">)</span></li> </ul> <p><span style="font-weight: 400;">Cholesterol transported by HDL is known as &ldquo;good&rdquo; cholesterol because it is being removed from artery walls, which helps prevent, reduce, and even reverse hardening of the arteries (atherosclerosis) and heart disease [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3215094/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h3><span style="font-weight: 400;">ApoA5&rsquo;s Role in Metabolic Disease</span></h3> <p><span style="font-weight: 400;">ApoA5 has a well-documented link to metabolic diseases and fat levels in the blood. Its mechanism is not completely understood and is believed to be fairly complex. Generally speaking, however, lower apoA5 activity is associated with metabolic disruption [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3534811/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6064078/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">ApoA5 binds up fats, and people with higher apoA5 levels may have significantly reduced </span><a href="https://www.selfhacked.com/blog/triglycerides/"><span style="font-weight: 400;">triglycerides</span></a><span style="font-weight: 400;"> in their blood. This lipoprotein is also believed to regulate how fat is stored, making it an important marker in the study of obesity [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6064078/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">This is where it gets a little complicated: when apoA5 binds up fats in the blood, it is also preparing those fats to be stored as fat tissue. People with low apoA5 activity are actually </span><em><span style="font-weight: 400;">less</span></em><span style="font-weight: 400;"> likely to gain weight on a high fat diet for this reason; however, they are </span><em><span style="font-weight: 400;">more</span></em><span style="font-weight: 400;"> likely to develop metabolic disruptions and cardiovascular disease, possibly because fats are allowed to circulate in the bloodstream rather than be stored [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3793624/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6075203/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">For metabolic health, it is therefore beneficial to have increased apoA5 activity even if it might increase fat deposition on a high-fat diet specifically [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3793624/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6075203/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400; background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">ApoA5 is a fat-binding protein that reduces blood triglycerides, packages them into HDL cholesterol, and eventually regulates their storage as fat tissue. People with low apoA5 gain less weight from fat-rich diets. However, they have increased rates of metabolic disease.</span></p> <h2><span style="font-weight: 400;">APOA5 &amp; Disrupted Metabolism</span></h2> <p><span style="font-weight: 400;">Multiple variants in the </span><em><span style="font-weight: 400;">APOA5</span></em><span style="font-weight: 400;"> gene have been associated with metabolic syndrome, dysregulated fat deposition, and obesity [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6064078/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Each &lsquo;G&rsquo; allele of rs662799 is associated with less apoA5 activity, higher blood triglycerides, and increased rates of metabolic disruption, even as this same allele is associated with less weight gain on a high fat diet [</span><a href="https://pubmed.ncbi.nlm.nih.gov/17211608/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">At rs651821, the &lsquo;C&rsquo; allele is associated with less apoA5 activity and disrupted blood fats. Similarly, the &lsquo;G&rsquo; allele of rs964184 and the &lsquo;G&rsquo; allele of rs2266788 are associated with less apoA5 activity, decreased HDL, and increased blood triglyceride fats [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6075203/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3441115/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3064107/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h3><span style="font-weight: 400;">The Key to APOA5, HDL &amp; Fat Deposition?</span></h3> <p><span style="font-weight: 400;">Even though the relationship between apoA5 and obesity is complicated, your </span><em><span style="font-weight: 400;">APOA5 </span></em><span style="font-weight: 400;">gene may provide important information about the best weight management strategies for you.</span></p> <p><span style="font-weight: 400;">If you have high </span><em><span style="font-weight: 400;">APOA5</span></em><span style="font-weight: 400;"> expression, you may expect your HDL to be higher, your triglycerides to be lower, and your body to deposit fat normally in response to dietary fat. This is considered normal and healthy fat metabolism. If you fall into this category, you may want to reduce your intake of dietary (especially saturated) fats to prevent weight gain [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3793624/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6075203/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">If you have low </span><em><span style="font-weight: 400;">APOA5 </span></em><span style="font-weight: 400;">expression, you may expect your HDL to be lower, your triglycerides to be higher, and your body to deposit less fat than normal in response to dietary fat. If you fall into this category, your body may (counter-intuitively) need a little extra help managing your blood fat levels; you may wish to focus on lifestyle and diet strategies that increase HDL cholesterol and reduce blood triglycerides to maximize your metabolic health [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3793624/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6075203/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;"><em><span style="font-weight: 400;">APOA5</span></em><span style="font-weight: 400;"> variants that reduce expression are associated with reduced weight gain on a high fat diet, but increased metabolic disruption in the form of low HDL and high blood triglycerides.</span></span></p> <h2><span style="font-weight: 400;">Your APOA5 Results for Weight Gain</span></h2> <p>*5616913337046523*</p> <h3><span style="font-weight: 400;">SNP Summary and Table</span></h3> <p><strong>APOA5 rs662799</strong></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;A&rsquo; = Normal weight gain on high-fat diets, not associated with disruptions to metabolic health</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;G&rsquo; = Prevents weight gain on high-fat diets but may disrupt metabolic health</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Only about 29% of all people worldwide have at least one copy of the &lsquo;G&rsquo; allele.</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">The &lsquo;G&rsquo; allele is significantly more common in people of East Asian descent (50%) and significantly less common in people of European descent (16%).</span></li> </ul> <p><strong>APOA5 rs651821</strong></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;T&rsquo; = Not associated with metabolic disruption</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;C&rsquo; = Associated with reduced HDL, increased blood fats</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">About 31% of all people worldwide have at least one copy of the &lsquo;C&rsquo; allele.</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">The &lsquo;C&rsquo; allele is significantly more common in people of East Asian descent (50%) and significantly less common in people of European descent (15%).</span></li> </ul> <p><strong>APOA5 rs964184</strong></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;C&rsquo; = Not associated with metabolic disruption</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;G&rsquo; = Associated with reduced HDL, increased blood fats</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">About 39% of all people worldwide have at least one copy of the &lsquo;G&rsquo; allele.</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">The &lsquo;G&rsquo; allele is more common in people of American descent (48%) and less common in people of European descent (29%).</span></li> </ul> <p><strong>APOA5 rs2266788</strong></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;A&rsquo; = Not associated with metabolic disruption</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;G&rsquo; = Associated with reduced HDL, increased blood fats</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Only about 23% of all people worldwide have at least one copy of the &lsquo;G&rsquo; allele.</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">The &lsquo;G&rsquo; allele is significantly more common in people of East Asian (42%) and South Asian (36%) descent and dramatically less common in people of African descent (1%).</span></li> </ul> <p>*3159964915484217*</p> <h2><span style="font-weight: 400;">Recommendations for Raising HDL</span></h2> <p><em><span style="font-weight: 400;">You may try the complementary approaches listed below if you and your doctor determine that they could be appropriate for you. Discuss the strategies listed here with your doctor. Remember that none of them should ever be done in place of what your doctor recommends or prescribes.</span></em></p> <p>*2917506714703679*</p> <h3><span style="font-weight: 400;">Lifestyle</span></h3> <h4><span style="font-weight: 400;">Moderate Sun Exposure</span></h4> <p><a href="http://selfhacked.com/blog/35proven-health-benefits-vitamin-d-part-1/"><span style="font-weight: 400;">Vitamin D</span></a><span style="font-weight: 400;"> may be essential for some functions of ApoA5; the best source of vitamin D is moderate </span><a href="https://selfhacked.com/blog/avoiding-sun-will-kill-14-proven-science-based-health-benefits-sun/"><span style="font-weight: 400;">sun</span></a><span style="font-weight: 400;"> exposure [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3334480/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><a href="https://selfhacked.com/blog/35proven-health-benefits-vitamin-d-part-1/"><span style="font-weight: 400;">Vitamin D</span></a><span style="font-weight: 400;"> deficiency is suspected to contribute to obesity in some cases, though more research is needed [</span><a href="https://www.sciencedirect.com/science/article/pii/S0306987708005288"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Vitamin D deficiency has been associated with increased risk of cardiovascular disease (including high blood pressure, heart attacks, peripheral arterial disease, and stroke) in several studies [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2726624/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://ac.els-cdn.com/S0735109702026244/1-s2.0-S0735109702026244-main.pdf?_tid=f37e1fe4-952a-11e6-b8ba-00000aab0f27&amp;acdnat=1476792418_230fe733c5cc6af0b122d2b8eb525d03"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="http://ajcn.nutrition.org/content/88/6/1469.long"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Several studies have also linked sun exposure, which increases vitamin D levels, to lower blood pressure. Limited evidence suggests that UVB therapy might also reduce blood pressure, though larger studies are needed [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/9728997"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/11297596/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h4><span style="font-weight: 400;">Aerobic Exercise</span></h4> <p><span style="font-weight: 400;">Aerobic exercise (such as slow jogging, hiking, swimming, </span><a href="https://selfhacked.com/blog/health-benefits-yoga/"><span style="font-weight: 400;">yoga</span></a><span style="font-weight: 400;">, and other lower-intensity activities) reduces blood triglycerides more dramatically in people with low expression </span><em><span style="font-weight: 400;">APOA5 </span></em><span style="font-weight: 400;">variants than in those without. Researchers have suggested a strong interaction between apoA5 expression and aerobic activity [</span><a href="https://pubmed.ncbi.nlm.nih.gov/29758349/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><a href="https://selfhacked.com/blog/top-14-proven-health-benefits-exercise-references-mechanisms/"><span style="font-weight: 400;">Exercise</span></a><span style="font-weight: 400;"> increases HDL levels through multiple pathways and recent studies suggest that any type of exercise can be beneficial and the effects will accumulate over time [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3906547/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/24107398"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/25874645"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/21798542"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">A study of 18 overweight men and women who went through 12 weeks of regular endurance training found an increase in HDL levels in men and a favorable shift in HDL subfraction in women, without any changes in their diet [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/22421926"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">High-intensity exercise is probably the best strategy to </span><a href="http://selfhacked.com/blog/a-comprehensive-list-of-effective-ways-to-lose-weight/"><span style="font-weight: 400;">lose weight</span></a><span style="font-weight: 400;">. In addition to promoting fat burning, the increased </span><a href="https://selfhacked.com/blog/norepinephrine-stress-hormone/"><span style="font-weight: 400;">norepinephrine</span></a><span style="font-weight: 400;"> production may suppress food intake according to a study in rats [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/5124188"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Many studies have shown that regular physical activity is associated with a reduced risk of cardiovascular disease [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1402378/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">One long-term study looked at the effects of regular exercise on men and women over the age of 73. It found that total exercise, exercise intensity, and leisure time intensity were all associated with a lower risk of heart attack [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/26538582"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">For women, the beneficial effects of exercise on the heart requires just 1 hour of walking per week [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/15165657"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Energy expenditure of 1600-2200 calories per week via exercise is needed for mild heart disease [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/12680570"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/8335816"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;"><span style="font-weight: 400;">Aerobic exercise may be especially beneficial for those with potentially harmful </span><em><span style="font-weight: 400;">APOA5</span></em><span style="font-weight: 400;"> variants. It increases HDL, reduces overall cholesterol, helps control weight, and prevents cardiovascular disease.</span></span></p> <h3><span style="font-weight: 400;">Diet</span></h3> <h4><span style="font-weight: 400;">Mediterranean Diet</span></h4> <p><span style="font-weight: 400;">A good example of a diet that can improve HDL-cholesterol and help decrease the risk of heart disease is the Mediterranean diet, which is rich in fruits and vegetables, whole grains, legumes, nuts, herbs, and spices. It is also high in monounsaturated fats found in </span><a href="https://selfhacked.com/blog/olive-oil/"><span style="font-weight: 400;">olive oil</span></a><span style="font-weight: 400;"> [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/28193797"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/30628167"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Despite their predisposition to reduced weight gain, people with potentially detrimental </span><em><span style="font-weight: 400;">APOA5</span></em><span style="font-weight: 400;"> variants are likely to benefit from a diet low in </span><a href="http://selfhacked.com/blog/low-carb-diet-vs-high-carb-diet/"><span style="font-weight: 400;">saturated fat</span></a><span style="font-weight: 400;"> and high in whole grain and legumes [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3040902/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3974230/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">The Mediterranean diet is often recommended to people at risk for cardiovascular disease because of its beneficial effects on cholesterol, blood pressure, and overall mortality and morbidity [</span><a href="https://www.nhlbi.nih.gov/news/2018/how-mediterranean-diet-lowers-risk-cardiovascular-disease"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/30817261/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;"><span style="font-weight: 400;">People who eat a Mediterranean diet tend to have higher HDL and lower blood triglycerides than those who don&rsquo;t. These effects could be especially beneficial for people with low-expression </span><em><span style="font-weight: 400;">APOA5 </span></em><span style="font-weight: 400;">variants.</span></span></p> <h4><span style="font-weight: 400;">Resistant Starch</span></h4> <p><span style="font-weight: 400;">Butyrate has been found to dramatically increase </span><em><span style="font-weight: 400;">APOA5 </span></em><span style="font-weight: 400;">expression in tissue studies [</span><a href="https://pubmed.ncbi.nlm.nih.gov/21489765/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Butyrate is a fatty acid produced by good bacteria in the gut when they digest </span><a href="https://selfhacked.com/blog/what-is-resistant-starch-sources-how-to-increase-diet/"><span style="font-weight: 400;">resistant starch</span></a><span style="font-weight: 400;"> and fiber. The cells of the colon wall use this compound for energy [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6502201/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">In a combined mouse and cell study, sodium butyrate prevented hardening of the arteries (atherosclerosis) by inhibiting inflammation [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/24602606"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">What&rsquo;s more, a cell study revealed that butyrate can decrease the expression of genes that make cholesterol, possibly reducing cholesterol production [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/18642346"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;"><span style="font-weight: 400;">Butyrate, which is produced from resistant starch by beneficial bacteria in the gut, may increase </span><em><span style="font-weight: 400;">APOA5</span></em><span style="font-weight: 400;"> expression and help manage weight and metabolic health.</span></span></p> <h3><span style="font-weight: 400;">Supplements</span></h3> <h4><em><span style="font-weight: 400;">L. plantarum </span></em><span style="font-weight: 400;">Probiotics</span></h4> <p><span style="font-weight: 400;">In a study of 128 people, 12 weeks of </span><em><span style="font-weight: 400;">Lactobacillus curvatus </span></em><span style="font-weight: 400;">and </span><a href="https://www.selfhacked.com/blog/l-plantarum/"><em><span style="font-weight: 400;">Lactobacillus plantarum</span></em></a> <a href="https://selfhacked.com/blog/probiotics-good-bacteria/"><span style="font-weight: 400;">probiotic</span></a><span style="font-weight: 400;"> supplements significantly increased apoA5 and reduced blood triglyceride levels [</span><a href="https://pubmed.ncbi.nlm.nih.gov/26117402/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">A hypocaloric diet supplemented with a probiotic-enriched cheese containing </span><em><span style="font-weight: 400;">L. plantarum</span></em><span style="font-weight: 400;"> reduced the BMI and blood pressure in Russian adults with</span><a href="https://selfhacked.com/blog/132-biological-mechanisms-for-weight-modulation/"><span style="font-weight: 400;"> obesity</span></a><span style="font-weight: 400;"> and hypertension [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4926461/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><em><span>L. plantarum</span></em><span> also protected mice from diet-induced obesity. This bacterium lowers body </span><a href="https://selfhacked.com/blog/a-comprehensive-list-of-effective-ways-to-lose-weight/"><span>weight</span></a><span>, fat mass, </span><a href="http://selfhacked.com/blog/intermittent-fasting/"><span>fasting</span></a><span> blood </span><a href="https://selfhacked.com/blog/glucose/"><span>glucose</span></a><span>, serum </span><a href="https://selfhacked.com/blog/insulin-101/"><span>insulin</span></a><span>, and </span><a href="https://selfhacked.com/blog/all-about-leptin-its-role-in-chronic-inflammation-cfs-and-weight/"><span>leptin</span></a><span> levels and pro-inflammatory markers in obese mice [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/26925603"><span>R</span></a><span>, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/24131682"><span>R</span></a><span>, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4353445/"><span>R</span></a><span>].</span></p> <p><em><span>L. plantarum</span></em><span> fermented barley reversed glucose intolerance, ameliorated elevated insulin, decreased levels of triglycerides and total cholesterol in rats on a </span><a href="http://selfhacked.com/blog/low-carb-diet-vs-high-carb-diet/"><span>high-fat diet</span></a><span> [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/27145037"><span>26</span></a><span>].</span></p> <p><em><span>L. plantarum</span></em><span> improved the hepatic and urinary functions of obese rats by inducing decreases in </span><a href="https://www.selfhacked.com/blog/alanine-aminotransferase/"><span>alanine aminotransferase</span></a><span> (</span><a href="https://www.selfhacked.com/blog/alanine-aminotransferase/"><span>ALT</span></a><span>), gamma-glutamyl transferase (</span><a href="https://www.selfhacked.com/blog/elevated-ggt/"><span>GGT</span></a><span>), plasmatic triglycerides, total cholesterol concentrations, </span><a href="https://selfhacked.com/blog/creatinine/"><span>creatinine</span></a><span>, </span><a href="http://selfhacked.com/blog/causes-of-high-or-low-blood-urea-nitrogen-bun/"><span>urea</span></a><span>, and body weight [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/23891961"><span>R</span></a><span>].</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;"><span style="font-weight: 400;">Some probiotic strains, such as </span><em><span style="font-weight: 400;">L. plantarum</span></em><span style="font-weight: 400;">, have been found to increase apoA5, reduce blood triglycerides, and promote weight loss.</span></span></p> <h3><span style="font-weight: 400;">Drugs</span></h3> <p><span style="font-weight: 400;">In mice, the diabetes drug </span><a href="https://selfhacked.com/blog/uses-benefits-metformin/"><span style="font-weight: 400;">metformin</span></a><span style="font-weight: 400;"> increased apoA5 in both the blood and the liver [</span><a href="https://pubmed.ncbi.nlm.nih.gov/27544029/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><a href="https://selfhacked.com/blog/uses-benefits-metformin/"><span style="font-weight: 400;">Metformin</span></a><span style="font-weight: 400;"> decreased food consumption and induced weight loss in a clinical trial on 12 obese women with type 2 diabetes. Metformin may help you lose weight if you have type 2 diabetes and your doctor prescribes you this medication. You may discuss with your doctor if it may be recommended in your case [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/9526970"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Metformin has also been studied for its potential benefits in preventing cardiovascular disease. However, more research is needed [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5552849/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p>
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216 | content_learn_more_3159964915484217_text == Based on the variants we looked at, your APOA5 gene is associated with somewhat lower HDL and higher triglycerides, more fat in the blood and less fat being stored. However, this doesn't necessarily reflect your overall risk of metabolic disruption or cardiovascular disease, just one gene related to it. Exercise, sun exposure, and dietary choices that promote beneficial gut flora may help with metabolic health.
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rsIDs = rs964184,rs662799,rs2266788,rs651821
rsStatus = rs964184,ZPR1,chr11,116778201,G,C,,,9,17,HET
rsStatus = rs662799,APOA5,chr11,116792991,G,A,C,,3,27,HET
rsStatus = rs2266788,ZPR1,chr11,116789970,G,A,C,,9,24,HET
rsStatus = rs651821,APOA5,chr11,116791863,C,A,T,,37,0,Normal
