Recent Research on Apples and Cardiovascular Health
Plant-Based Diets and Heart Health
A recent study highlights that apples can enhance cardiovascular health and lower cholesterol levels. Diets rich in plant-based foods, including fruits, vegetables, nuts, seeds, and whole grains, are known to mitigate the risk of cardiovascular diseases, especially coronary artery disease and stroke. Apples, which ranked as the second most-produced fruit in the United States with a production of 5.7 million metric tons in 2017, are not only convenient and easy to consume but also recognized for their numerous health benefits. The question remains: can apples specifically improve cardiovascular health?
Study Overview
The American Journal of Clinical Nutrition recently published a study aimed at determining the effects of apple consumption on cardiovascular health. This investigation involved forty adults, both male and female, who were diagnosed with mild hypercholesterolemia (high cholesterol levels). Participants were instructed to consume two apples daily for eight weeks. Following this period, there was a four-week ‘washout’ phase during which no apples were consumed. Afterward, participants drank an apple control beverage for another eight weeks to facilitate a comparison between the effects of whole apples and an apple drink.
Selected Variety and Methodology
The study utilized a green apple variety known as ‘Renetta Canada’, which is abundant in proanthocyanidins—potent antioxidants that safeguard cells from harmful free radicals. These antioxidants have been identified to be up to twenty times more effective than those found in vitamin C. Throughout the study, various health metrics were assessed, including urine and blood samples, body fat composition, height, weight, waist circumference, blood pressure, and more intricate cardiovascular measurements. Participants were required to maintain a detailed dietary diary throughout the study.
Findings on Cholesterol Levels
Results indicated that consuming two whole apples daily led to a reduction in LDL (bad) cholesterol without adversely affecting HDL (good) cholesterol. Although this study had a small sample size compared to other research that examined fresh apple consumption, it demonstrated good compliance among volunteers. Participants were not blinded to the interventions but were informed that both the whole apple and the apple drink could be beneficial, although the whole apple proved to be the effective option.
Impact on Cardiovascular Health
In addition to lowering bad cholesterol, the study found that apples positively influence cardiovascular health by decreasing total cholesterol levels and enhancing microvascular vasodilation, which is the widening of blood vessels. This widening facilitates improved blood flow, consequently lowering blood pressure. Since high cholesterol and elevated blood pressure are significant risk factors for cardiovascular diseases such as stroke, the consumption of apples may contribute to better heart health.
Additional Health Benefits
Apples are rich in fiber, vitamins, and antioxidants, making them the focus of numerous health studies. Eating whole apples has also been associated with weight loss and a reduced risk of type 2 diabetes. This latest research adds to the growing body of evidence supporting the health benefits of apple consumption, reinforcing the adage that an apple a day—or, in this case, two apples—can indeed help keep the doctor away.
References
Hu, F. (2003). Plant-based foods and prevention of cardiovascular disease: an overview. The American Journal of Clinical Nutrition, 78(3), pp.544S-551S.
Immunehealthscience.com. (2020). Proanthocyanidins – Powerful Flavonoid Antioxidants You Should Add to Your Diet. [online] Available at: http://www.immunehealthscience.com/proanthocyanidins.html [Accessed 7 Jan. 2020].
Koutsos, A., Riccadonna, S., Ulaszewska, M., Franceschi, P., Trošt, K., Galvin, A., Braune, T., Fava, F., Perenzoni, D., Mattivi, F., Tuohy, K. and Lovegrove, J. (2019). Two apples a day lower serum cholesterol and improve cardiometabolic biomarkers in mildly hypercholesterolemic adults: a randomized, controlled, crossover trial. The American Journal of Clinical Nutrition.
Statista. (2020). Global top apple producing countries 2019 | Statista. [online] Available at: https://www.statista.com/statistics/279555/global-top-apple-producing-countries/ [Accessed 7 Jan. 2020].
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