Scientists find common food item reduces cholesterol and boosts heart health

A nutrition expert has highlighted the cholesterol-lowering benefits of eating two pieces of fruit daily, with a focus on the widely available and affordable apple.

The health advantages of apples, particularly in their skin and core where pectin is concentrated, have been underscored by scientific studies. Pectin is known to positively impact blood cholesterol levels, which are linked to heart disease risk.

Research published in the American Journal of Clinical Nutrition in 2020 found that healthy individuals in their middle years who consumed two apples each day for eight weeks experienced a reduction in cholesterol levels. However, this benefit was not replicated by drinking apple juice, which lacks the fibre found in whole apples.

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Nutritionist Eli Brecher commented: "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."

In another study, when 40 individuals with marginally elevated cholesterol ate two large apples daily for eight weeks, their 'bad' cholesterol levels dropped by nearly four per cent. This decrease could contribute to lowering their chances of experiencing a stroke or heart attack, conditions often caused by cholesterol-induced artery hardening, reports Gloucestershire Live.

After consuming apples on a daily basis, researchers discovered that individuals had healthier, more relaxed blood vessels. This effect is comparable to the impacts observed from other foods packed with polyphenols - natural compounds prevalent in red wine and tea.

Offering an insight into this, Professor Julie Lovegrove, senior author of the study from the Hugh Sinclair Unit of Human Nutrition at the University of Reading remarked: 'It seems the old adage of an apple day was nearly right."

The scientific analysis also highlighted how procyanidins in apples - a type of flavonoid - are potent antioxidants that could diminish low-density lipids (LDL or "bad" cholesterol). Moreover, these high levels of antioxidants present in apples might safeguard against neurodegenerative conditions like Alzheimer's and Parkinson's and maintain cerebral performance.