Eating two pieces of common fruit a day can lower cholesterol levels, says expert

An apple a day could indeed keep the doctor away, according to nutrition experts who suggest that munching on this common fruit can significantly lower cholesterol levels.

The secret to the apple's health benefits lies in its skin and core, where pectina soluble fibre is found in abundance. Research has highlighted that pectin plays a crucial role in managing blood cholesterol levels, which are linked to heart disease risk.

Findings from a study published in the American Journal of Clinical Nutrition in 2020 revealed that individuals who consumed two apples daily over an eight-week period saw a notable decrease in cholesterol. However, this effect was not replicated by drinking apple juice, which lacks the beneficial fibre.

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Nutritionist Eli Brecher extolled the virtues of apples, stating: "Apples are a nutrient-dense fruit, containing 10 per cent of your daily vitamin C intake, alongside copper, vitamin K and vitamin E. An apple a day is a great habit for a healthy heart as not only does the pectin help to lower cholesterol but the polyphenols in apples are linked to lower blood pressure and a reduced risk of a stroke.", reports Gloucestershire Live.

In another piece of research, when individuals with marginally elevated cholesterol levels ate two large apples each day for eight weeks, their 'bad' cholesterol dropped by nearly four per cent. This reduction could potentially decrease their chances of experiencing a stroke or heart attack, conditions often triggered by cholesterol-induced artery blockage.

Daily apple consumption has been linked to healthier, more relaxed blood vessels, mirroring the effects of natural compounds or polyphenols found in red wine and tea, say researchers.

Senior author of the study, Professor Julie Lovegrove, from the University of Reading's Hugh Sinclair Unit of Human Nutrition, commented: 'It seems the old adage of an apple day was nearly right.'

The research also highlighted the benefits of Procyanidins (a type of flavonoid) found in apples which have a potent antioxidant effect and may reduce "bad" cholesterol or low-density lipids. It was further suggested that these high antioxidant levels could provide protection against neurodegenerative diseases like Alzheimer's and Parkinson's whilst supporting brain performance.