Nutritionist says eating two pieces of common fruit a day busts cholesterol

A nutrition expert has said that eating two pieces of fruit a day can send cholesterol levels plummeting. And the good news is that it’s not an expensive exotic fruit only available in specialist retailers - it’s the humble apple.

Scientific research into the apple has revealed that the benefits are in the skin and core - where the pectin is concentrated - so don’t peel it. Pectin has been shown to improve blood cholesterol levels, a risk factor for heart disease.

A 2020 paper published in the American Journal of Clinical Nutrition showed that healthy midlifers who ate two apples a day for eight weeks had their cholesterol levels reduced. Drinking apple juice, which contains none of the fibre, did not have the same effect. Eli Brecher, a nutritionist said: “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.”

When 40 people with slightly high cholesterol ate two large apples a day for eight weeks, it lowered their levels of ‘bad’ cholesterol by almost four per cent, another study found. That could help to reduce their risk of a stroke or heart attack, which can be caused by cholesterol hardening the arteries.

Researchers also found people had healthier, more relaxed blood vessels after eating apples daily, which is similar to an effect seen in other foods containing natural compounds called polyphenols, such as red wine and tea.

Professor Julie Lovegrove, senior author of the study from the Hugh Sinclair Unit of Human Nutrition at the University of Reading, said: ‘It seems the old adage of an apple day was nearly right.

Procyanidins in apples (a type of flavonoid) have strong antioxidant activity and may lower low-density lipids (LDL or “bad” cholesterol). The high levels of antioxidants in apples may protect against neurodegenerative diseases like Alzheimer’s and Parkinson’s and maintain brain performance.