Happy Thursday, Zapien 👋

We should have tackled this topic a month earlier around Valentine's Day, then we could have written a fluffy intro about how to take care of your heart and how you should show your love with omega-3s and fiber instead of steak and chocolate.

But when it comes to cholesterol, every day should be Heart Day anyway!

Forever,
Lisa, Karol & Simon

TODAY’S ISSUE

LONGEVITY BEAT

Want to live longer? Keep your heart (and related organs) healthy and statistically you will gain 8 years of life. So monitoring and optimizing cardiovascular biomarkers can have a huge impact.

We've already talked about hs-CRP and blood pressure as two important markers of heart health. Equally important to understanding cardiovascular health is the "lipid panel" of your lab tests.

This group of biomarkers typically consists of total cholesterol, cholesterol subtypes HDL and LDL and triglycerides - but there are other biomarkers you may want to keep an eye on.

Cholesterol 101

While we tend to associate cholesterol with something inherently bad, our bodies need certain amounts to form cell membranes and produce hormones such as cortisol and testosterone.

Our bodies produce cholesterol in the liver by forming VLDL (very low density lipoprotein) particles from various fats (cholesterol, triglycerides and apolipoproteins).

These VLDL molecules travel in the bloodstream and release triglycerides to various tissues.

The now smaller particles are called IDL (intermediate density lipoproteins) - the more fat they release, the smaller they become until they finally become LDL (low density lipoprotein) molecules.

LDL can eventually be taken up by cells, such as those in the liver or muscles, or by adipose tissue. Or it can be picked up by HDL (high-density lipoproteins) and returned to the liver, where it's processed and removed.

But if an excess of fat is left circulating in the blood, it can be harmful.

Lipid Biomarkers

High levels of total cholesterol, LDL and triglycerides together with low levels of HDL are considered risk factors for heart disease. The harmful types of cholesterol can contribute to atherosclerosis (which leads to damage and blockage of blood vessels, increasing the risk of heart attack, stroke and heart disease).

As always, normal levels are not necessarily optimal (and recommendations vary slightly in different countries). Other risk factors such as blood pressure or diabetes and family history must be considered: A person at higher cardiovascular risk may have a lower optimal range than a person at low risk.

Additional interesting biomarkers:

How often should you test your lipid biomarkers?

It depends on your age, health status and goals. It takes about three months for diet and lifestyle changes to affect cholesterol levels.

If you're trying to optimize your levels and want to see if certain lifestyle changes (see today’s Hack) are having an effect, you can do this by having your cholesterol measured every six months. Since Lp(a) levels are determined by genetics, only one test is needed (but you should definitely test it once).

SHORT HACK, LONG LIFE

What is the fastest way to improve your lipid biomarkers? It won't surprise you - here's what you need to do.

1) Reduce the "bad fats" in your diet

• Minimize saturated fats (especially animal-based foods and coconut & palm products).

• Minimize trans fats (mainly in processed foods and also in animal-based foods).

With most packaged products now listing the saturated & trans fat content, it's easier to keep track of how much you're consuming.

2) Exercise more frequently & maintain a healthy weight (it's a panacea and it works here, too)

• Engaging in physical activity activates your muscles, leading to the breakdown of triglycerides for energy use rather than fat storage.

• By reducing the excess fat around your waist, you reduce the amount of hormones and proteins that raise your LDL.

• Obviously, the less you consume overall, the less fat & cholesterol will be absorbed by your body.

3) Eat more foods rich in omega-3 fatty acids

• These have been shown to lower triglyceride levels.

• Omega-3 fatty acids are found in fatty fish (e.g. salmon) or seeds and nuts (e.g. flaxseed), but can also be supplemented.

If you are consistent with these measures, you should be able to see positive results within 3 months (depending on your current level of optimization).

RECOMMENDED

Currently, the only way to determine the lipid levels in your blood is to take a blood sample and have it analyzed in a lab. You can find more information on blood testing in our free blood testing guide.

In short, these are your options:

ZAPIEN PROTOCOL

Trian (Greece)

I try to double down on stuff that I love (like sports + sleep). I don't push myself too much for two reasons:
1. I doubt I would sustain a different strategy for 40 years.
2. From what I understand, I can obtain most of the available longevity benefits by following things that are low-hanging fruits for me.

➤ Workout:
On average 5 sessions per week, 2.5x table tennis, 1.5x Pilates, 1x strength. Pilates initially because of my back; now also because I enjoy it a lot (it relaxes me in a similar way mindful meditation does). I try to walk and take the stairs whenever possible.

➤ Nutrition & Supplements:
I skip breakfast, sometimes lunch, because I like feeling light at the beginning of my day. That's not longevity-related, though.
I try to opt for healthy food whenever convenient (e.g., add some good olive oil to foods, add vegetables, avoid sugar). Vitamin D3+K2 daily.

➤ Sleep:
Trying to: a) not consume caffeine 10 hours before going to sleep, b) don't do anything exciting (or work) 60 minutes before sleep, and c) have the same go-to-bed time.

➤ KPIs:
Every month: 
Measuring my weight, body fat (using a basic scale), and subjective happiness scale.
Every 6 months:
DEXA scan for body fat, blood work (I am mainly interested in improving cholesterol-related values (ApoB, LDL) + checking Vit D3), and measuring my V02max (motivates me to improve).

HEALTH & LONGEVITY NEWS

BECAUSE WE LOVE NUMBERS

⚡️ 2.6 Million ⚡️

High cholesterol is estimated to cause 2.6 Million death per year (4.5% of all deaths) and almost 30 Million DALYs.
(Disability-Adjusted Life Years are used in public health to quantify the overall burden of disease. One DALY means the loss of one year of full health.)

ABOUT US

Lisa has a PhD in Medical Biology. She was a researcher at Harvard Medical before developing D2C laboratory diagnostics.

Karol is a serial founder who helped thousands of people build healthy eating habits with Upfit.

Simon is a healthcare entrepreneur who brought the doctor online-booking service Doctolib to Germany.

WHEN YOU ARE READY, THIS IS HOW WE CAN HELP YOU

Health Disclaimer

New Zapien’s products and services are not intended to substitute for professional medical guidance. Our content and media offerings do not aim to diagnose, cure, or address any medical issues.