74 | id == 74
74 | category_id == 9
74 | category_order == 6
74 | category_name == Longevity
74 | category_color == #C47AC0
74 | slug == APOC3-Longevity
74 | title == Is This Triglyceride Gene Related To Lifespan? (APOC3)
74 | meta_description == The APOC3 gene affects triglyceride levels in the body and may even be linked to longevity. Learn more about this gene here!
74 | summary == <p style="text-align:justify"><strong>The <em>APOC3</em> gene is strongly linked to triglyceride levels in the body. There&rsquo;s some evidence that this gene may also be associated with longevity because of its role in cardiovascular health. Read on to learn more about how this gene works and its effects on lifespan!</strong></p>
74 | overall_score_text == Longevity Score (based on APOC3)
74 | image == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/background/APOC3_Longevity_post_image.jpg
74 | author_id == 8
74 | author_name == Mathew Eng
74 | author_title == PharmD
74 | author_order == 40
74 | author_photo == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/author-photo/Mathew.jpg
74 | author_intro == <p><strong>Mathew received his PharmD from the University of Hawaii and an undergraduate degree in Biology from the University of Washington.</strong></p>    <p>Mathew is a licensed pharmacist with clinical experience in oncology, infectious disease, and diabetes management. He has a passion for personalized patient care and believes that education is essential to living a healthy life. His goal is to motivate individuals to find ways to manage their chronic conditions.</p>
74 | reviewer_id == 4
74 | reviewer_name == Matt Carland
74 | reviewer_title == PhD
74 | medical_reviewer_id == 11
74 | medical_reviewer_name == Puya Yazdi
74 | medical_reviewer_title == MD
74 | publish_date == 2019
74 | publish_date == 11
74 | publish_date == 17
74 | avg_rating == 5.0
74 | tags_id == 179
74 | tags_name == Age-Related Disease
74 | tags_id == 217
74 | tags_name == APOC3 Gene
74 | tags_id == 192
74 | tags_name == Cardiovascular Disease
74 | tags_id == 191
74 | tags_name == Heart Health
74 | tags_id == 101
74 | tags_name == Longevity
74 | tags_id == 219
74 | tags_name == Stroke
74 | tags_id == 218
74 | tags_name == Triglycerides
74 | permissions_favorite == False
74 | permissions_rate == False
74 | content_article == <h2 style="text-align: justify;"><strong>What Is The <em>APOC3</em> Gene?</strong></h2> <p style="text-align: justify;"><span style="font-weight: 400;">The </span><a href="../../gene/apoc3/"><span style="font-weight: 400;"><em>APOC3</em> gene</span></a><span style="font-weight: 400;">&nbsp;plays an important role in </span><a href="https://www.selfhacked.com/blog/cholesterol/"><span style="font-weight: 400;">cholesterol</span></a><span style="font-weight: 400;"> management by coding for a protein called apo-CIII (short for apolipoprotein C-III). This apo-CIII protein is responsible for inhibiting several enzymes that help break down </span><a href="https://www.selfhacked.com/blog/triglycerides/"><span style="font-weight: 400;">triglycerides </span></a><span style="font-weight: 400;">[</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5075399/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">Studies have found that certain genetic variants of </span><em><span style="font-weight: 400;">APOC3</span></em><span style="font-weight: 400;"> are much more common in people who have exceptionally long lifespans. According to some researchers, these gene variations may improve </span><a href="https://selfhacked.com/blog/lifestyle-diet-increase-longevity/"><span style="font-weight: 400;">longevity</span></a><span style="font-weight: 400;"> by improving cardiovascular health [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1413567/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h2 style="text-align: justify;"><strong>How Does apo-CIII Work?</strong></h2> <h3 style="text-align: justify;"><strong>Blocking Triglyceride Removal</strong></h3> <p style="text-align: justify;"><a href="https://selfhacked.com/blog/triglycerides/"><span style="font-weight: 400;">Triglycerides</span></a><span style="font-weight: 400;"> are a type of fat that the body uses to store energy. There are several enzymes in the body that break down and remove triglycerides from the blood, such as lipoprotein lipase (</span><a href="../../gene/LPL/?utm_source=seo&amp;#38;utm_medium=selfhacked&amp;#38;utm_campaign=id00002"><span style="font-weight: 400;">LPL</span></a><span style="font-weight: 400;">) and hepatic lipase (HL). These enzymes are important because high triglyceride levels in the blood can lead to atherosclerosis, a buildup of plaque in the arteries [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2818784/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">The main function of apo-CIII is to inhibit these enzymes, including LPL and HL. This means that apo-CIII activity ultimately leads to increased triglyceride levels in the blood. On the other hand, research shows that </span><em><span style="font-weight: 400;">reduced</span></em><span style="font-weight: 400;"> apo-CIII activity can result in lower triglyceride levels [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5075399/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5669375/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400; background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">The protein apo-CIII inhibits enzymes that eliminate triglycerides from the blood, ultimately leading to higher triglyceride levels.</span></p> <h3 style="text-align: justify;"><strong>Other Effects</strong></h3> <p style="text-align: justify;"><span style="font-weight: 400;">There is some evidence that apo-CIII may have several other mechanisms, all of which appear to also promote atherosclerosis. These other potential effects include [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5075399/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]:</span></p> <ul style="text-align: justify;"> <li style="font-weight: 400;"><span style="font-weight: 400;">Promoting the adhesion of </span><a href="https://selfhacked.com/blog/monocytes/"><span style="font-weight: 400;">monocytes</span></a><span style="font-weight: 400;"> to endothelial cells, essentially making the wall of the blood vessels &ldquo;stickier&rdquo; and more prone to form plaque</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Increasing the concentration of platelets, which normally play a role in blood clotting</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Disrupting the activity of </span><a href="https://www.selfhacked.com/blog/hdl-cholesterol/"><span style="font-weight: 400;">HDL</span></a><span style="font-weight: 400;">, which may prevent its normally beneficial effects</span></li> </ul> <h2 style="text-align: justify;"><strong>Longevity And The <em>APOC3</em> Gene</strong></h2> <h3 style="text-align: justify;"><strong>Connecting Longevity and <em>APOC3</em></strong></h3> <p style="text-align: justify;"><span style="font-weight: 400;">How exactly does </span><em><span style="font-weight: 400;">APOC3</span></em><span style="font-weight: 400;"> affect longevity? So far we&rsquo;ve discussed how apo-CIII activity may lead to atherosclerosis by increasing triglyceride levels. Atherosclerosis, in turn, is a strong risk factor for the development of cardiovascular diseases, like heart attack and stroke [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4049051/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">According to some researchers, certain genetic variants in </span><em><span style="font-weight: 400;">APOC3</span></em><span style="font-weight: 400;"> that reduce the activity of apo-CIII may improve longevity by protecting against atherosclerosis and potentially preventing deadly cardiovascular diseases [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5075399/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1413567/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">This is supported by research looking at rare mutations that result in a loss-of-function in the </span><em><span style="font-weight: 400;">APOC3</span></em><span style="font-weight: 400;"> gene. Researchers found that these genetic variants result in lower triglyceride levels and are associated with lower rates of heart disease [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/24941081/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/24941082/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;"><span style="font-weight: 400;">Certain genetic variants of </span><em><span style="font-weight: 400;">APOC3</span></em><span style="font-weight: 400;"> reduce the activity of apo-CIII, which may improve longevity by potentially protecting against atherosclerosis.</span></span></p> <h3 style="text-align: justify;"><strong>Supporting Evidence</strong></h3> <p style="text-align: justify;"><span style="font-weight: 400;">There are two main types of research that support the association between </span><em><span style="font-weight: 400;">APOC3</span></em><span style="font-weight: 400;"> and longevity. The first type consists of longevity research that directly compares the frequency of </span><em><span style="font-weight: 400;">APOC3</span></em><span style="font-weight: 400;"> genotypes with lifespan. The second type of research looks at the association between cardiovascular disease and </span><em><span style="font-weight: 400;">APOC3</span></em><span style="font-weight: 400;">, which may serve as an indirect marker for longevity.</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">In the following sections, we&rsquo;ll go further into these two types of studies. We&rsquo;ll also discuss the conflicting evidence that questions the connection between the </span><em><span style="font-weight: 400;">APOC3</span></em><span style="font-weight: 400;"> gene and longevity.</span></p> <h4 style="text-align: justify;"><strong>Longevity Studies</strong></h4> <p style="text-align: justify;"><span style="font-weight: 400;">Currently, there is only one study that directly compares APOC3 genotypes with lifespan. This study looked at the SNP </span><a href="../../snp/rs2542052/"><span style="font-weight: 400;">rs2542052</span></a><span style="font-weight: 400;"> and compared 429 Ashkenazi Jews (a group that originates from Eastern Europe) with control groups. The results suggest that the &lsquo;CC&rsquo; genotype may be more common in people who live past 100 years old [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/16602826"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">The &lsquo;CC&rsquo; genotype at rs2542052 may be associated with a longer lifespan in certain Jewish groups.</span></p> <h4 style="text-align: justify;"><strong>Cardiovascular Studies</strong></h4> <p style="text-align: justify;"><span style="font-weight: 400;">There are a number of studies that associate certain genetic variants of APOC3 with cardiovascular disease, especially stroke. Stroke is an important example because it is associated with poor long-term outcomes and increased risk of death [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/30160619"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">One study of 895 stroke patients suggests that both the &lsquo;CC&rsquo; genotype in </span><a href="../../snp/rs5128/"><span style="font-weight: 400;">rs5128</span></a><span style="font-weight: 400;"> and the &lsquo;TT&rsquo; genotype in </span><a href="../../snp/rs4520/"><span style="font-weight: 400;">rs4520</span></a><span style="font-weight: 400;"> may be associated with a greater frequency of strokes. However, these associations were only found in women from a Northern Han Chinese population [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/27690381"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">According to a different study of 812 stroke patients, the &lsquo;CC&rsquo; genotype in </span><a href="../../snp/rs2854116/"><span style="font-weight: 400;">rs2854116</span></a><span style="font-weight: 400;"> may be associated with higher rates of stroke as well. This evidence is also based on a Northern Han Chinese population, but this association was found in both men and women [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/28635360"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400; background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Specific genetic variants in rs5128, rs4520, and rs2854116 may be associated with lower rates of stroke in certain Chinese groups.</span></p> <h3 style="text-align: justify;"><strong>Conflicting Evidence</strong></h3> <p style="text-align: justify;"><span style="font-weight: 400;">Not all research supports the link between </span><em><span style="font-weight: 400;">APOC3 </span></em><span style="font-weight: 400;">and longevity. For example, one study looked at 749 American Caucasians who have exceptionally long lifespans and found no association between rs2542052 and longevity [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/18034366"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">There is also conflicting research when it comes to cardiovascular studies. A meta-analysis of 79 studies looked at the link between stroke and </span><em><span style="font-weight: 400;">APOC3</span></em><span style="font-weight: 400;">, along with many other related genes. According to the researchers, the SNPs rs4520, rs5128, and rs2854116 all have no association with stroke [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/28865324"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;"><span style="font-weight: 400;">There is research that suggests there may be no connection between </span><em><span style="font-weight: 400;">APOC3</span></em><span style="font-weight: 400;"> and longevity.</span></span></p> <h2 style="text-align: justify;"><strong>Your <em>APOC3</em> Results for Longevity</strong></h2> <p style="text-align: justify;"><strong>*3698523405255705*</strong></p> <p style="text-align: justify;"><strong>Primary SNP:&nbsp;</strong></p> <p style="text-align: justify;"><strong><em>APOC3</em> rs2542052:</strong></p> <ul style="text-align: justify;"> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;CC&rsquo; (</span><em><span style="font-weight: 400;">homozygous minor</span></em><span style="font-weight: 400;">) = More common in those that live exceptionally long lives</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;AC/AA&rsquo; = No association with longevity</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">About 21% of people have the &lsquo;CC&rsquo; genotype</span></li> </ul> <ul style="text-align: justify;"> <li style="font-weight: 400;"><span style="font-weight: 400;">The association between the &lsquo;CC&rsquo; genotype and longevity has so far only been reported in certain Jewish groups</span></li> </ul> <p style="text-align: justify;"><strong>Other Important SNPs:</strong></p> <p style="text-align: justify;"><strong><em>APOC3</em> rs5128:</strong></p> <ul style="text-align: justify;"> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;CC&rsquo; (</span><em><span style="font-weight: 400;">homozygous major</span></em><span style="font-weight: 400;">) = More common in those that have experienced a stroke</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;GC/GG&rsquo; = No association with stroke</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">About 60% of people have the &lsquo;CC&rsquo; genotype</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">The association between the &lsquo;CC&rsquo; genotype and stroke has so far only been reported in certain Chinese women</span></li> </ul> <p style="text-align: justify;"><strong><em>APOC3</em> rs4520:</strong></p> <ul style="text-align: justify;"> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;TT&rsquo; (</span><em><span style="font-weight: 400;">homozygous minor</span></em><span style="font-weight: 400;">) = More common in those that have experienced a stroke</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;CT/CC&rsquo; = No association with stroke</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">About 18% of people have the &lsquo;TT&rsquo; genotype</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">The association between the &lsquo;TT&rsquo; genotype and stroke has so far only been reported in certain Chinese women</span></li> </ul> <p style="text-align: justify;"><strong><em>APOC3</em> rs2854116:</strong></p> <ul style="text-align: justify;"> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;CC&rsquo; (</span><em><span style="font-weight: 400;">homozygous major</span></em><span style="font-weight: 400;">) = More common in those that have experienced a stroke</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;TC/TT&rsquo; = No association with stroke</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">About 31% of people have the &rsquo;CC&rsquo; genotype</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">The association between the &lsquo;CC&rsquo; genotype and stroke has so far only been reported in certain Chinese groups</span></li> </ul> <p style="text-align: justify;"><strong>*8299270650260113*</strong></p> <h2 style="text-align: justify;"><strong>Recommendations For Longevity</strong></h2> <p style="text-align: justify;"><span style="font-weight: 400;">Before implementing any of the following strategies, always speak with your doctor first about your options! There may be unexpected interactions with your current medications or health conditions. Also keep in mind that none of these recommendations should ever be used to replace any of the treatments or medications that your doctor gives you.</span></p> <p style="text-align: justify;"><strong>*7980461938501571*</strong></p> <p style="text-align: justify;"><span style="font-weight: 400;">According to researchers, lower triglyceride levels may be one of the main factors contributing to the associations between </span><em><span style="font-weight: 400;">APOC3</span></em><span style="font-weight: 400;"> variants and longevity. Luckily, there are several medically-approved lifestyle and dietary changes you can make that may also help improve triglyceride levels.</span></p> <h3 style="text-align: justify;"><strong>Lifestyle</strong></h3> <p style="text-align: justify;"><span style="font-weight: 400;">There are a number of simple lifestyle changes that may have a significant effect on triglyceride levels and longevity. Lifestyle and diet changes are often the first strategies that doctors use to manage cardiovascular risk.</span></p> <h4 style="text-align: justify;"><strong>Regular Exercise</strong></h4> <p style="text-align: justify;"><span style="font-weight: 400;">Regular </span><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;"> is a great way to reduce triglyceride levels. On top of that, physical activity has many other health benefits such as improved cholesterol and </span><a href="https://selfhacked.com/blog/glucose/"><span style="font-weight: 400;">glucose</span></a><span style="font-weight: 400;"> levels, better overall cardiovascular health, and even psychological benefits [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6172294/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1470658/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">Research shows that most forms of physical activity, including aerobic exercise and strength training, may improve triglyceride and cholesterol levels. The American Heart Association recommends at least 150 minutes of moderate physical activity or 75 minutes of vigorous physical activity each week [</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.ahajournals.org/doi/10.1161/CIR.0000000000000625"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h4 style="text-align: justify;"><strong>Losing Weight</strong></h4> <p style="text-align: justify;"><span style="font-weight: 400;">Triglycerides are the main form of fat found in the body. When people refer to the fat that develops in their belly, hips, or other body parts, they are actually referring to, in part, triglycerides. It&rsquo;s no surprise then that reducing body fat and weight can also lower triglyceride levels in the blood [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705344/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">Studies show that reducing measures of body fat (such as weight, waist circumference, and BMI) may lead to significant decreases in triglyceride levels and may help reduce the risk of cardiovascular diseases, including stroke [</span><a href="https://www.ahajournals.org/doi/full/10.1161/strokeaha.111.639922"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h4 style="text-align: justify;"><strong>Quitting Smoking</strong></h4> <p style="text-align: justify;"><span style="font-weight: 400;">There&rsquo;s evidence that tobacco use may increase triglyceride and cholesterol levels, which may lead to a higher risk of cardiovascular disease. Quitting smoking may help improve longevity by potentially preventing cardiovascular diseases, along with many other smoking-related conditions [</span><a href="https://www.cdc.gov/tobacco/data_statistics/fact_sheets/health_effects/effects_cig_smoking/index.htm"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/15145091"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400; background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Regular exercise, weight loss, and quitting smoking if you&rsquo;re a smoker are all great ways to reduce triglyceride levels and potentially improve longevity.</span></p> <h3 style="text-align: justify;"><strong>Diet</strong></h3> <p style="text-align: justify;"><span style="font-weight: 400;">All the triglycerides in your body come from the food that you eat. Consuming less </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;">, trans fat, and cholesterol can directly lower triglyceride levels. Extra calories that aren&rsquo;t burned off will also be converted into triglycerides, so limiting carbohydrate intake and eating less in general can help.&nbsp;</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">According to the American Heart Association, some dietary recommendations for high triglyceride levels include [</span><a href="http://www.heart.org/idc/groups/ahamah-public/@wcm/@sop/@smd/documents/downloadable/ucm_425988.pdf"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]:</span></p> <ul style="text-align: justify;"> <li style="font-weight: 400;"><span style="font-weight: 400;">Reducing the amount of saturated fat, and trans fat in the diet</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Limiting intake of sugars and simple carbohydrates (such as white bread, white rice, and products containing processed sugars)</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Avoiding alcohol consumption</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Eating more fruits, vegetables, and fish</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Choosing monounsaturated fats (such as </span><a href="https://selfhacked.com/blog/olive-oil/"><span style="font-weight: 400;">olive oil</span></a><span style="font-weight: 400;">) over saturated or trans fats</span></li> </ul> <p style="text-align: justify;"><span style="font-weight: 400; background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Reduce triglyceride levels by eating more fruits, vegetables and fish and less saturated fat, trans fat, and simple carbohydrates.</span></p> <h3 style="text-align: justify;"><strong>Supplements</strong></h3> <p style="text-align: justify;"><span style="font-weight: 400;">Always be sure to talk to your doctor before starting any supplements, as they may interfere with any current medications, could cause unwanted side-effects, or could have unexpected interactions with other health conditions you may have.</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">The most well-researched supplement for high triglycerides, by far, are </span><a href="http://selfhacked.com/blog/top-22-science-based-health-benefits-of-fish-oil/"><span style="font-weight: 400;">omega-3</span></a><span style="font-weight: 400;"> fatty acids (</span><a href="http://selfhacked.com/blog/top-22-science-based-health-benefits-of-fish-oil/"><span style="font-weight: 400;">fish oil</span></a><span style="font-weight: 400;">). In fact, there are prescription-only omega-3 products that are commonly used by doctors to treat patients with very high triglyceride levels [</span><a href="https://nccih.nih.gov/health/omega3/introduction.htm"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">Non-prescription forms of omega-3 supplements are also commercially available, although it&rsquo;s not clear if they have the same benefits. Some studies show that these supplements may not be effective at reducing triglycerides. There are also concerns about the quality, purity, and safety of omega-3 dietary supplements because they are not regulated like prescription products [</span><a href="https://nccih.nih.gov/health/omega3/introduction.htm"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/29280361"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">Most organizations recommend getting omega-3 fatty acids from natural food sources such as fish and seafood. Research suggests that eating fresh fish may even improve cholesterol and triglyceride levels better than omega-3 supplements [</span><a href="https://nccih.nih.gov/health/omega3/introduction.htm"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/29259181"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400; background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Omega-3 fatty acids may help reduce triglyceride levels. The best source of omega-3s are fish and seafood.</span></p> <p style="text-align: justify;">&nbsp;</p>
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74 | content_learn_more_8299270650260113_text == Based on the variants we looked at, your APOC3 genotype may be somewhat associated with longevity or lower rates of stroke in certain ethnic groups! However, this doesn't necessarily reflect your overall longevity — just one gene related to it. Lifestyle and diet changes may help. Keep scrolling to find out more.
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