Explanation
Atherogenic Index of Plasma, or AIP, is a measure of cardiovascular function. (source)
Low
Low Atherogenic Index of Plasma (AIP) levels can stem from physiological factors related to cholesterol metabolism and liver function, as well as nutritional factors such as a diet rich in healthy fats and high in fiber. (source, source, source)
Optimization
Prioritize fruit: Consumption of fructose has been shown to increase serum triglycerides. (source) Fruit contains fructose, a type of sugar, that can be stored as triglycerides under hypercaloric circumstances and when it is not immediately used for fuel. (source) Recommendation: Consume at least two servings of fruit daily.
One serving examples: Apple (with skin) (1 medium apple), Orange (1 medium orange), Blueberries (1 cup), Blackberries (¾ cup), Pear (1 medium pear)
Active recovery: Moderate to vigorous exercise decreases triglycerides. (source) During exercise, the body consumes calories stored within the body. This includes triglycerides and results in decreased serum levels. (source) Recommendation: Prioritize techniques to enhance recovery capacity, such as low-intensity movement and mobility, at least twice a week.
Train regularly: Physical activity has been shown to increase HDL. (source) Aerobic exercise increases HDL cholesterol by increasing lipoprotein lipase concentration and its activity in skeletal muscles. (source) Recommendation: Follow a structured training program that exerts your body through multiple resistance and aerobic intensities. This includes a structured aerobic program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week and a structured resistance training program with moderate to heavy loads at least twice a week for resistance training. The final set of each resistance training exercise should be taken within two repetitions of failure.
High
A high Atherogenic Index of Plasma (AIP) can be influenced by physiological factors related to cholesterol metabolism, liver function, and overall lipid balance. Nutritionally, excessive consumption of saturated fats and trans fats, coupled with a diet low in fiber, can contribute to an unfavorable AIP. (source, source, source)
Optimization
Maintain an athletic body composition: Decreases in body weight have been associated with decreases in triglycerides. (source) Increased body fat causes the body to store more triglycerides in fat cells, resulting in an increased circulating level. (source) Additionally, increased body fat is associated with insulin resistance, which has been shown to trigger excess fatty acid release for conversion to triglycerides. (source) Recommendation: Maintain a high-performance diet and exercise program that supports a body composition of no more than 15% body fat for men and 20% for women.
Associated Biomarkers
