What Were The Basic Results
After 8 weeks, the group on 2 apples a day had better cholesterol readings compared with the group on apple juice:
- total cholesterol level was lower, at 5.89mmol/L compared to 6.11mmol/L
- LDL cholesterol was slightly lower at 3.72mmol/L compared to 3.86mmol/L
- triglyceride level was also slightly improved at 1.17mmol/L versus 1.3mmol/L
Eating apples had no effect on HDL cholesterol, blood pressure or other markers of heart health.
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Good Juices For Lowering Cholesterol: Orange Kiwi And Strawberry Juice
A juice loaded with vitamin C and E is one of the best options for controlling bad cholesterol as well as preventing it. And for that we can prepare a juice from three very healthy and delicious fruits: oranges, Kiwis and strawberries. Strawberries, in addition to providing aroma and a rich flavor to this juice, are important allies in reducing the levels of bad cholesterol and triglycerides as well as improving platelet function.
Apples Are High In Pectin A Specific Type Of Dietary Fiber That Affects How We Metabolize Fat
Pectin, along with other types of fiber, is a good food source for the healthy bacteria in the human gut known as the microbiome, which has been linked to everything from weight loss to mental health. Apples are one of the best food sources of pectin, along with oranges, carrots, and peaches.
Along with fiber, apples are also a good source of polyphenols, or antioxidant compounds in plant foods that are associated with better overall health, including a lower risk of most chronic illnesses like cancer, diabetes, and heart disease.
Researchers believe it’s mostly pectin and other forms of fiber that have a cholesterol mitigating effect, according to the study, although the polyphenols may also be important.
Interestingly, the results also suggested women might be more susceptible of the cholesterol-lowering benefits of apples than men, but the study wasn’t designed to compare results based on gender so it’s too soon to draw a gender-related conclusion.
Ultimately, more research is needed to understand how, if, and for whom apples can affect high cholesterol. Meantime, the study adds to existing research that suggests apples can be a beneficial part of a heart-healthy diet, along with other whole fruits and vegetables.
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Do Apples Help Lower Cholesterol
September 28, 2016 by Admin2
We are accustomed to think that an apple a day keeps the doctor away, and numerous research has encountered supporting facts for this so-true belief. Apple can be found easily it is affordable and beneficial for our entire health. Many people find this fruit has a significant role in lowering cholesterol level and thus, prevent various heart and cardiovascular diseases, other than controlling body weight.
Negative Side Effects Associated With The Apple Cider Vinegar Fatty Liver Detox
Given that theres no conclusive evidence to support the use of apple cider vinegar to treat fatty liver, those interested in trying this treatment should carefully weigh the potential negative side effects against the benefits they hope to achieve.
One of the most common issues associated with apple cider vinegar consumption is the erosion of tooth enamel. A 2014 study designed to evaluate the effects of different types of vinegar on tooth enamel found between 1% and 20% mineral loss after 4 hours of exposure. However, this study was done in a laboratory, so its not entirely clear how those results would translate into real-life scenarios.
To be safe, those interested in adding ACV to their wellness routines should put one or more of following precautions in place:
- Carefully monitor the amounts consumed
- Mix with a glass of water
- Rinse mouth after drinking
- Use a straw
Because of its acidic nature, ACV has also been known to upset stomachs, yet another reason to dilute it in water. If you have a sensitive stomach, be sure to pair your doses of ACV with food.
Its also important to note that apple cider vinegar can interact with certain medications, such as insulin, digoxin, and diuretics. If you currently take prescription drugs, its best to consult a doctor before taking ACV.
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Could Help Fight Asthma
Antioxidant-rich apples may help protect your lungs from oxidative damage.
An excess of harmful molecules called free radicals can cause oxidative damage. This may lead to inflammatory and allergenic responses in your body .
Apple skin is rich in the antioxidant quercetin, which can help regulate your immune system and reduce inflammation. Theoretically, this could make apples effective against late phases of bronchial asthma responses .
Supporting this, test-tube and animal studies suggest quercetin may be a suitable treatment for allergic inflammatory diseases like asthma and sinusitis .
Similarly, other compounds found in apples, including ones called proanthocyanidins, may reduce or prevent allergic asthma airway inflammation (
Nevertheless, keep in mind that most research focuses on a specific compound instead of whole apples. Therefore, further research is still needed before any conclusions can be drawn.
Quercetin in apples may protect your brain against oxidative stress. However, further research is needed to validate the effect of eating the whole fruit.
Youll Need 30 To 60 Minutes Of Physical Activity Per Day
The American Heart Association recommends between 30 to 60 minutes of physical activity a day. Aim for at least a moderate intensity activity like jogging, swimming, walking or biking.
While regular exercise does not guarantee to lower cholesterol because of factors out of our control like genetics, heredity and age, it can help improve overall health and reduce risk for other diseases like cancer, diabetes, stroke and obesity.
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The Manufacturing Process Of Apple Cider Vinegar
ACV is made via a two step process. The first step is for the manufacturer to extract crushed apples yeast content. This allows for the yeast to ferment the sugar and turn it into alcohol. The alcohol is then further fermented by adding bacteria, this eventually turns into acetic acid, known as the main active compound in vinegar. Acetic acid is the compound that gives vinegar its strong flavour and smell.
For an apple cider vinegar product to have health benefits, the acetic acid content must be around 5-6%. This is to ensure it has a safe and sufficient amount of the compound to actively work and provide the stated health benefits.
Its manufacturing process has been the same for many years. It is a natural extraction method and is safe.
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The Roles Of Apples In Cholesterol Lowering
Apples are said to be a good aid for the heart. Studies state that a year of regular apple consumption contributes to lower cholesterol level, which is good for the heart and our entire health. Many people have been using statins for lowering cholesterol level. However, some experience problems with their liver along with statin consumption. Since in our body cholesterol is produced in the liver, this part of the body is an organ which is highly influenced by statins. Most commonly, this medication inhibits cholesterol synthesis in the liver by blocking an enzyme required for cholesterol making by the body. As a result, people find their cholesterol level decreases, which is expected from the use of statins. Despite this beneficial effect, statins can be hard on the liver itself, that it requires those taking them to get their blood tested regularly.
As a more natural substitution to statins, apples are now widely advised for cholesterol lowering purpose. There are some roles of apples in lowering cholesterol level in our bloodstream, including:
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Foods That Help Lower Your Cholesterol
From chocolate and red wine to beans and legumes, food and drink can help you get your cholesterol levels down.
My patients often ask me if there are any foods that can help with reducing high levels of low-density lipoprotein cholesterol. This is the so-called “bad” cholesterol that can cause plaque to form in your coronary artery walls, increasing your risk of heart attack and stroke. My answer is a qualified “yes,” since high LDL can be the result of many factors, including poor genes, obesity, and lack of exercise. For this reason, not everyone will react to dietary changes the same way, and optimal LDL levels are different for every individual.
Cholesterol is a waxy, fat-like substance that your body uses to make hormones, vitamin D, and substances that help you digest food. At normal levels, its essential for health, but if the concentration in the blood becomes too high, LDL, the so-called “bad” cholesterol can build up in your arteries forming plaques that put you at risk for cardiovascular disease, including chest pain , heart attack, and stroke.
Frequently, too much LDL is the result of a diet rich in saturated fats and trans fats . Eliminating these foods from your diet is a good first step in improving your LDL. Then try adding some or all of the following LDL-lowering foods every day. If you’re already on a statin, dietary changes may help you reduce your dosage, but never reduce or stop taking a statin drug without first consulting your doctor.
Might Give Relief From Constipation
Apples might contain malic acid, which may improve the digestive rate and can support liver function. In combination with fiber and other stimulating minerals in apple juice, this juice might relieve symptoms of constipation, cramping, bloating, and diarrhea. Furthermore, it also might contain sorbitol which may help in smoothing the digestive tract, thereby easing the movement of stool.
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Avocados Are The Runner
Another fruit that may help lower cholesterol, which some may not even realize is a fruit, is avocado! This fruit is a reliable source of healthy fat, and according to Harvard Health, healthy fats can replace unhealthier ones, which in turn can help reduce cholesterol levels.
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Other Allies To A Healthy Cholesterol
And if you want to boost your smoothie with even more beneficial ingredients, then have a look at these suggestions:
Berries – They’re a concentrate of antioxidants and anti-inflammatory compounds which promote overall heart health.
Dark Chocolate – It may sound too good to be true, but dark chocolate and cacao have specific plant compounds that reduce the oxidation of LDL, a precursor event in the development of cardiovascular diseases.
Kale and Spinach – These leafy greens pack antioxidants that fight free radicals, prevent cholesterol oxidation, and help the body to get rid of it.
Green Tea – Beneficial compounds in green tea help regulating blood pressure and inhibit cholesterol production.
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Are Plant Sterols Good For Lowering Cholesterol
Plant sterols are compounds that have a similar structure to cholesterol and occur naturally in plant-based foods.
They compete and interfere with cholesterol uptake in the gut. This way, less of the cholesterol you eat is actually absorbed. In turn, your body takes the “bad” cholesterol that’s already in your blood and sends it to the liver. Consequently, your LDL blood cholesterol goes down but not your “good” HDL cholesterol.
Food sources of plant sterols include legumes and cereals. But, we’re not asking you to make a lentil smoothie, of course. Other awesome plant-based foods rich in sterols include fruits, vegs, and nuts, which are great for smoothies.
Good sterols for smoothies: silken tofu, soy yogurt, almonds, walnuts, pistachios, cashews, flaxseeds, carrots, spinach, strawberry, blueberries, bananas.
Green Tea: Antioxidants Help Lower Ldl Cholesterol
All varieties of antioxidant-rich tea can help lower LDL. Green tea, which is particularly rich in the powerful antioxidant epigallocatechin gallate , has shown the best results. EGCG lowered LDL cholesterol levels by about 9 milligrams per deciliter in 17 trials reviewed in the International Journal of Food Science Nutrition in September 2016.
Unlike other teas, which are made from fermented leaves, green tea leaves are steamed, which prevents the EGCG from being oxidized. While some studies have been done with an intake of seven or more cups a day, drinking a few cups of green tea daily should help and will keep you from getting too much caffeine. Preparing your green tea with loose tea, rather than tea bags, provides more EGCG.
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Heart And Lung Protection
Consumption of apple and Apple juice helps reduce the chance of heart attacks. A University of California study in 2001 including human subjects demonstrated that the quercetin in apples and juice of apple reduces the accumulation of cholesterol plaque in arteries and thus lowers the risk of heart attacks. Thus, in todays world where heart attacks are so common this sweet juice can help you curb this menace.
Apple juice is not only beneficial for heart health but it also assists an asthma attack to subside.
People in the research encountered the advantages in lowering plaque after six weeks of either consuming 12 ounces of apple juice or ingesting two apples every day. These fruits are also beneficial for asthmatics. While consuming apple juice abundant in quercetin cant substitute a rescue inhaler, the polyphenols can assist an asthma attack to settle down.
A study with guinea pigs suggests quercetin lowered creation of histamines, the aggravating chemicals the body makes in response to allergens. Allergic flare-ups usually induce asthma attacks.
Summarising the above in simplest form would be that apple juice helps in keeping your heart healthy and prevent asthma. Thus, it helps you in living a healthier life.
Apples Are The Best Fruit To Lower Cholesterol
According to Harvard Health, there are many different foods that can help you lower your cholesterol in their own unique ways. For example, oats can help because of their high fiber content, while certain fish can aid in lowering cholesterol because of their omega-3 levels.
So what is it about apples specifically that makes them the best cholesterol-lowering fruit? Apples are one of the fruits with the highest amount of fiber, and they contain a specific type of soluble fiber called pectin.
According to Mayo Clinic, soluble fiber can help lower your LDL levels by reducing how much cholesterol is absorbed into your bloodstream.
And a study published in the European Journal of Nutrition found that not only does pectin fiber help reduce cholesterol, but that the pectin found in apples was some of the best for cholesterol-lowering from fruit sources.
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Some Health Benefits Of Apple Juice:
- Aids weight loss as it is believed to increase the feeling of fullness which lets you eat fewer calories eating you to shed weight.
- It reduces blood triglycerides, cholesterol other factors triggering heart related fluctuations in human beings and reduce the risk of heart diseases as it keeps cholesterol and heart disease risk factors under check.
- When consumed as per instructions and allowed dosage apple juice can have a good effect on your skin due to its antimicrobial properties. It could help improve your skin problems and result in glowing, healthier skin.
- Apple juice helps in managing diabetes by lowering blood sugar levels after meals. It shows improvement in insulin sensitivity that could shoot up or really go down post your meals if you have diabetes problems.
- Apple juice also contains vinegar which is often used as a food preservative because the acetic acid in it has properties that could kill harmful bacteria or prevent them from multiplying. History says that it is used as a disinfectant and natural preservative for a long time.
- The strong flavor and smell of acetic acid present in Apple Cider Vinegar are responsible for its health benefits. It has a very small amount of potassium, amino acids and antioxidants that are really good for your stomach health and overall body health.
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Fruits That Lower Cholesterol: Apples
Eating apples once or twice daily reports many more health benefits than you could imagine. Scientific studies have shown that it is one of the best fruits to lower cholesterol, as well as lowering the bad cholesterol and favoring an increase of the good cholesterol . Not only that, but it exerts a cardio-protective action, maintaining good heart health and acting against free radicals that cause cellular aging in addition to being a great natural diuretic. You see, there are many reasons to include this delicious fruit in your diet and start to see the benefits.
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Expert Reaction To Study Looking At Eating Two Apples Per Day And Cholesterol Levels
Research, published in the American Journal of Clinical Nutrition, reports that eating two apples per day can reduce cholesterol levels.
Prof Tim Chico, Professor of Cardiovascular Medicine and Honorary Consultant Cardiologist, University of Sheffield, said:
This study did show that eating two apples a day led to a slight reduction in cholesterol compared with an apple drink. The effect on cholesterol was very small compared with drug therapy with statins, and so it is not clear whether this effect would lead to a decrease in heart disease or stroke. However, the study was over a short period and any benefits are likely to accumulate over a lifetime of a healthy diet. A high fibre whole food diet is already known to reduce the risk of a number of diseases including cancer and heart disease.
So, can people who need to take statins swap them for apples? No, not on the evidence of this study. Should all people eat more vegetables and fruit if they want to reduce their risk of heart disease? Emphatically yes, alongside taking more regular physical activity, not smoking, and maintaining a healthy weight.
Prof Naveed Sattar, Professor of Metabolic Medicine, University of Glasgow, said:
The results of this study are of interest any simple dietary changes that help lower cholesterol are to be welcomed, even if the reduction is relatively modest at around 4%, which is not sufficient to treat high cholesterol in many people at elevated risk of heart disease.