Lower Cholesterol with a Daily Apple

Apples are low in calories and nutrient dense. They make a great option to curb hunger as a simple, portable snack. . .especially if you are trying to lose weight.

Here are some of the health benefits linked to apples:

1. Pectin in apples promotes a steady blood sugar
2. Maintain healthy lung function
3. Known as “nature’s toothbrush” due to gum and teeth cleaning abilities
4. Tannins protect against urinary tract infections

Lower LDL Cholesterol with Pectin

Apples are a great source of pectin. Pectin is another type of soluble fiber and soluble fibers are especially beneficial for lowering LDL cholesterol levels.

Soluble fibers work in two ways:

1. Decrease cholesterol absorption
2. Slow bile acid recycling

Pectin is a viscous gel-forming fiber and binds to bile acids. This reduces bile acid recycling time and increases bile acid excretion. This means fewer bile acids are in circulation and the liver must use cholesterol to replenish supplies. In order to make bile acids the liver uses LDL cholesterol in circulation, which leads to reduced LDL cholesterol levels.

Pectin also reduces the absorption of cholesterol in the intestine. This means less cholesterol returns to the liver to be packaged into VLDL or LDL particles released into circulation.

Slowed LDL Oxidation

And benefit number three, a University of California study at David showed apples to significantly slow LDL oxidation. LDL oxidation is an initial step in the process that leads to arterial plaque.

Tips for adding apples to your diet

Eat the whole apple, including the peel. The peel contains a large quantity of the polyphenols and 6 times the antioxidant activity versus the flesh. The skin also provides 1 gram of fiber 50% of the vitamin C provided by an apple.