You’ve probably heard the saying that anapplea day may keep the doctor or dentist away, but researchers are finding that eating apples may also keep your heart healthy. Apples are widely available and are chock-full of healthy nutrients, such as vitamins and minerals.
Additionally, apples containpolyphenolsand fiber,both of which can help lower your cholesterol levels. The nutrients found in apples, as well as in other fruit, have been shown to help improve digestive health and lower your risk of developing certain types of cancers.Can consuming apples keep your cholesterol levels healthy, too?
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Lowering Cholesterol Might Require More Than One Apple
There has been limited research examining the relationship between apple consumption and cholesterol. Most studies didn’t necessarily examine the effect of whole apples, but looked at diets supplemented with its healthy components, such aspectin, polyphenols, phytosterols, soluble fiber, or a combination of all of these components. Most studies have been performed in rats on a high-cholesterol diet, and only a few studies have been performed in humans.
A few studies found that the polyphenols contained in apples can lower also the oxidation of LDL, which could contribute to the formation ofatherosclerosis.
Although some studies saw a slight benefit in adding applies to the diet, other studies did not see a significant difference between consuming apples and improved cholesterol levels.
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The Bottom Line
Although you would need to eat up to two or three medium apples a day to see a slight improvement in your lipid profile, apples are still a good food to include in your cholesterol-lowering diet due to the fact that they are high in healthy nutrients—including cholesterol-friendly nutrients such as fiber and polyphenols—and low in fat. In order to get all of the healthy nutrients contained in apples, you should eat the entire apple, including the peel, which is high in pectin and other soluble fibers.
3 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Kschonsek J, Wolfram T, Stöckl A, et al.Polyphenolic compounds analysis of old and new apple cultivars and contribution of polyphenolic profile to the in vitro antioxidant capacity.Antioxidants (Basel). Jan 24 2018;7(1):20. doi:10.3390/antiox7010020Harvard T.H. Chan School of Public Health.Apples. Updated May 22, 2019.National Foundation for Cancer Research.Can an apple a day help keep cancer away?Sept 15, 2020.Additional ReadingAprikian O, Duclos V, Guyot S, et al.Apple pectin and a polyphenol-rich apple concentrate are more effective together than separately on cecal fermentations and plasma lipids in rats.J Nutr. 2003;133(6):1860-1865. doi:10.1093/jn/133.6.1860Jensen EN, Buch-Andersen T, Ravn-Hare G, et al.Mini-review: The effects of apples on plasma cholesterol levels and cardiovascular risk–a review of the evidence.J Hort Sci Biotech.2009;84(6):34-41. doi:10.1080/14620316.2009.11512592Nagasako-Akazome Y, Kanda T, Ohtake Y, Shimasaki H, Kobayashi T.Apple polyphenols influence cholesterol metabolism in healthy subjects with relatively high body mass index.J Oleo Sci. 2007;56(8):417-428. doi:10.5650/jos.56.417Osada K, Suzuki T, Kawakami Y, et al.Dose-dependent hypocholesterolemic actions of dietary apple polyphenol in rats fed cholesterol.Lipids. 2006;41(2):133-139. doi:10.1007/s11745-006-5081-yRavn-Haren G, Dragsted LO, Buch-Andersen T, et al.Intake of whole apples or clear apple juice has contrasting effects on plasma lipids in healthy volunteers.Eur J Nutr. 2013;52(8):1875-1889. doi:10.1007/s00394-012-0489-z
3 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Kschonsek J, Wolfram T, Stöckl A, et al.Polyphenolic compounds analysis of old and new apple cultivars and contribution of polyphenolic profile to the in vitro antioxidant capacity.Antioxidants (Basel). Jan 24 2018;7(1):20. doi:10.3390/antiox7010020Harvard T.H. Chan School of Public Health.Apples. Updated May 22, 2019.National Foundation for Cancer Research.Can an apple a day help keep cancer away?Sept 15, 2020.Additional ReadingAprikian O, Duclos V, Guyot S, et al.Apple pectin and a polyphenol-rich apple concentrate are more effective together than separately on cecal fermentations and plasma lipids in rats.J Nutr. 2003;133(6):1860-1865. doi:10.1093/jn/133.6.1860Jensen EN, Buch-Andersen T, Ravn-Hare G, et al.Mini-review: The effects of apples on plasma cholesterol levels and cardiovascular risk–a review of the evidence.J Hort Sci Biotech.2009;84(6):34-41. doi:10.1080/14620316.2009.11512592Nagasako-Akazome Y, Kanda T, Ohtake Y, Shimasaki H, Kobayashi T.Apple polyphenols influence cholesterol metabolism in healthy subjects with relatively high body mass index.J Oleo Sci. 2007;56(8):417-428. doi:10.5650/jos.56.417Osada K, Suzuki T, Kawakami Y, et al.Dose-dependent hypocholesterolemic actions of dietary apple polyphenol in rats fed cholesterol.Lipids. 2006;41(2):133-139. doi:10.1007/s11745-006-5081-yRavn-Haren G, Dragsted LO, Buch-Andersen T, et al.Intake of whole apples or clear apple juice has contrasting effects on plasma lipids in healthy volunteers.Eur J Nutr. 2013;52(8):1875-1889. doi:10.1007/s00394-012-0489-z
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Kschonsek J, Wolfram T, Stöckl A, et al.Polyphenolic compounds analysis of old and new apple cultivars and contribution of polyphenolic profile to the in vitro antioxidant capacity.Antioxidants (Basel). Jan 24 2018;7(1):20. doi:10.3390/antiox7010020Harvard T.H. Chan School of Public Health.Apples. Updated May 22, 2019.National Foundation for Cancer Research.Can an apple a day help keep cancer away?Sept 15, 2020.
Kschonsek J, Wolfram T, Stöckl A, et al.Polyphenolic compounds analysis of old and new apple cultivars and contribution of polyphenolic profile to the in vitro antioxidant capacity.Antioxidants (Basel). Jan 24 2018;7(1):20. doi:10.3390/antiox7010020
Harvard T.H. Chan School of Public Health.Apples. Updated May 22, 2019.
National Foundation for Cancer Research.Can an apple a day help keep cancer away?Sept 15, 2020.
Aprikian O, Duclos V, Guyot S, et al.Apple pectin and a polyphenol-rich apple concentrate are more effective together than separately on cecal fermentations and plasma lipids in rats.J Nutr. 2003;133(6):1860-1865. doi:10.1093/jn/133.6.1860Jensen EN, Buch-Andersen T, Ravn-Hare G, et al.Mini-review: The effects of apples on plasma cholesterol levels and cardiovascular risk–a review of the evidence.J Hort Sci Biotech.2009;84(6):34-41. doi:10.1080/14620316.2009.11512592Nagasako-Akazome Y, Kanda T, Ohtake Y, Shimasaki H, Kobayashi T.Apple polyphenols influence cholesterol metabolism in healthy subjects with relatively high body mass index.J Oleo Sci. 2007;56(8):417-428. doi:10.5650/jos.56.417Osada K, Suzuki T, Kawakami Y, et al.Dose-dependent hypocholesterolemic actions of dietary apple polyphenol in rats fed cholesterol.Lipids. 2006;41(2):133-139. doi:10.1007/s11745-006-5081-yRavn-Haren G, Dragsted LO, Buch-Andersen T, et al.Intake of whole apples or clear apple juice has contrasting effects on plasma lipids in healthy volunteers.Eur J Nutr. 2013;52(8):1875-1889. doi:10.1007/s00394-012-0489-z
Aprikian O, Duclos V, Guyot S, et al.Apple pectin and a polyphenol-rich apple concentrate are more effective together than separately on cecal fermentations and plasma lipids in rats.J Nutr. 2003;133(6):1860-1865. doi:10.1093/jn/133.6.1860
Jensen EN, Buch-Andersen T, Ravn-Hare G, et al.Mini-review: The effects of apples on plasma cholesterol levels and cardiovascular risk–a review of the evidence.J Hort Sci Biotech.2009;84(6):34-41. doi:10.1080/14620316.2009.11512592
Nagasako-Akazome Y, Kanda T, Ohtake Y, Shimasaki H, Kobayashi T.Apple polyphenols influence cholesterol metabolism in healthy subjects with relatively high body mass index.J Oleo Sci. 2007;56(8):417-428. doi:10.5650/jos.56.417
Osada K, Suzuki T, Kawakami Y, et al.Dose-dependent hypocholesterolemic actions of dietary apple polyphenol in rats fed cholesterol.Lipids. 2006;41(2):133-139. doi:10.1007/s11745-006-5081-y
Ravn-Haren G, Dragsted LO, Buch-Andersen T, et al.Intake of whole apples or clear apple juice has contrasting effects on plasma lipids in healthy volunteers.Eur J Nutr. 2013;52(8):1875-1889. doi:10.1007/s00394-012-0489-z
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