APOE and Smart Protein Choices for Heart Health

We all know how powerful genes can be when it comes to our health. One of the most important genes for heart and brain health is APOE. This gene is involved in the process, packaging and excretion of saturated fats. You inherit 2 genes, one from your mother and one from your father.

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APOE 3/3 is considered normal, but an APOE 3/4 or 4/4 increases your risk of:

• Heart Disease
• Stroke
• Alzheimer’s disease

Why APOE 3/4 or 4/4 Matters

When a person has an APOE 4, whether one or two of them, the body has difficulty with processing saturated fats efficiently. Instead of the body digesting them and packaging them to be excreted (think of PacMan getting rid of those little dots!), it becomes inefficient, and the body is unable to clear the fats. When those fats sit in the arteries of the heart, then it leads to heart attacks, but they can also land in the arteries of the brain leading to stroke, dementia or Alzheimer’s disease.

A diet high in saturated fats will increase the LDL cholesterol, promote inflammation and eventually lead to plaque formation or atherosclerosis in the arteries. With this genetic combination, diet is a critical piece of preventing disease from ever occurring. The key is avoiding saturated fats.

Saturated fats are fats found in animal products. I always say that those are the fats found in foods that have “2 eyes, legs and comes from a mother.” If it checks those boxes, then you know that these foods are not on the list of foods that are going to support arterial health.

Protein Sources

We all need protein, especially as we age and go through menopause, but not all protein sources are good for you when you have APOE 3/4 or 4/4. In fact, the right diet is your first line of defense.

Here are some other options of protein sources that you might want to consider. Depending on your medical history, some of these may be better for you than others, but these options can not only be tasty but provide you with the essential protein that you need:

PLANT PROTEINS:

• Lentils, beans, chickpeas – filling, protein-packed, full of fiber
• Soy foods – complete proteins, easy to cook
  • Tofu
  • Tempeh
  • Edamame
• Quinoa, Amaranth, Spelt, Farro – a whole grain that doubles as a complete protein
• Hemp, chia, pumpkin seeds – an additional protein that goes well in smoothies, salads, or you can just eat it as a snack
• Nuts – almonds, walnuts, pistachios

ANIMAL PROTEINS without Saturated fats:

• Egg whites – excellent source of protein without cholesterol.
• Fish – good for APOE 3/4 and 4/4

ANIMAL PROTEINS with Saturated fats: Sparingly and rarely

• Lean meats – skinless
• Egg yolks – no more than 4 yolks a week

Getting Tested

APOE is a simple blood test that you can get through your doctor or a lab. If you have a history of heart disease, stroke, dementia or Alzheimer’s in the family, it is possible that you may have an APOE 3/4 or 4/4. Most importantly, it you have this gene, it does no mean that you will get these diseases for certain, but it does mean that your diet and lifestyle become even more powerful in reducing risk.

With APOE, main protein sources of food should not be from saturated fats.

Your genes may shape your risk, but your daily choices shape your outcome. With the right nutrition and dietary choices, along with an active lifestyle of exercise, sleep and stress management, you can protect your heart and brain for years to come.