Two apples a day lower cholesterol and improve heart health
The Western proverb "An apple a day keeps the doctor away" aptly illustrates the health benefits of plant-based foods—including fruits, which have long been considered to reduce the risk of cardiovascular disease. Apples, a popular fruit, have been clearly demonstrated in epidemiological studies to help reduce the risk of death from cardiovascular disease, thus building a protective barrier for human health.
A recent randomized, crossover controlled clinical trial published in the prestigious *American Journal of Clinical Nutrition* further supports the health benefits of apples. The study showed that for individuals with mild hypercholesterolemia, consuming two fresh apples daily is a simple and effective way to maintain health. Participants not only experienced a decrease in cholesterol levels, but also demonstrated improved overall vascular flexibility and health.
The key to apples' health benefits lies in their high content of polyphenols and dietary fiber. Polyphenols include well-known components such as anthocyanins and flavonols. Multiple mechanistic studies have confirmed that these substances can effectively lower serum cholesterol levels, inhibit oxidative reactions in the body, and prevent chronic inflammatory responses such as atherosclerosis, thereby reducing vascular damage. Furthermore, the soluble fiber in apples (such as pectin) not only...Regulate human lipid metabolismIn addition to glucose metabolism, it can also exert a wider range of health protection effects by influencing the balance of gut microbiota.
This study on apples and cardiovascular health recruited 40 participants: 17 men and 23 women, with a mean age of 51 years, a mean BMI of 25.3, and all had mild hypercholesterolemia. The research team randomly assigned participants to two groups: one group consumed two fresh apples daily, while the other group drank apple juice with a sugar content equivalent to that of apples. Throughout the study, all participants were instructed not to consume any other foods containing apples or to take probiotics to ensure the accuracy of the results.
After the first phase of the study lasted for 8 weeks, both groups of participants underwent a 4-week "apple-free period" (i.e., abstaining from apples and apple juice). They then switched diet plans and continued the second phase of the study for another 8 weeks. This crossover design allowed each participant to experience both diet plans simultaneously, effectively eliminating the interference of individual differences on the research results.
The research data showed that after 8 weeks, there were no significant changes in appearance indicators (such as weight and waist circumference) between the two groups of subjects, but significant differences were found in health indicators: the group that ate fresh apples daily showed varying degrees of decrease in total cholesterol and low-density cholesterol (LDL, also known as "bad cholesterol").Triglyceride levelsThe results were also significantly improved; however, the cholesterol levels in the control group who drank apple juice actually increased.
In addition to blood lipid levels, researchers also examined the vascular health of the participants. The results showed that the group that ate apples exhibited a more pronounced vasodilatory response to acetylcholine—meaning that this group of participants had…Vascular elasticityIt is better and more "flexible", thereby reducing the risk of cardiovascular disease.
In fact, the health benefits of apples go beyond just protecting the cardiovascular system. They also help prevent acne and age spots, and their high fiber content promotes intestinal motility and improves digestion. This helps control weight and reduces constipation by promoting bowel movements, thereby lowering the risk of colorectal cancer.
In summary, the health benefits of fresh apples far outweigh those of apple juice. Therefore, it is recommended that people give up the habit of "drinking juice" and choose to eat fresh apples directly, so that this natural nutrition can better protect their health.
