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An apple a day keeps the doctor away. But as it turns out, you’re better off eating two.

A recent study found that eating two apples a day can help reduce total and “bad” cholesterol levels. The researchers behind the study attributed the fruit’s cholesterol-lowering effects to dietary fiber and plant compounds called polyphenols. Besides lowering cholesterol, polyphenols can improve blood vessel function.

Two apples lower cholesterol levels

For their study, the researchers recruited 40 volunteers, all of whom had mildly high cholesterol levels. They divided the participants into two groups. One group ate two Renetta Canada apples daily for four weeks, while the other group drank an apple control beverage that had the same amount of calories and sugar as the two apples.

After a four-week washout period, those in the apple control beverage group were asked to eat two apples daily for four weeks, while the rest received the control beverage. The researchers measured the participants’ cholesterol, blood sugar and insulin levels before and after each treatment period.

The results showed that participants had healthier and more relaxed blood vessels after eating the apples. Plus, they had lower levels of low-density lipoprotein (LDL), also known as “bad” cholesterol. Eating apples did not lead to a reduction in high-density lipoprotein (HDL), or “good” cholesterol.

The researchers believe the apples’ cholesterol-lowering effects are because of fiber and polyphenols. Two apples give you about a quarter of your daily fiber needs. Apples are especially high in a type of fiber called pectin, which is known to affect how lipids like cholesterol and triglycerides are processed and absorbed in your intestine.

In addition, Renetta Canada apples are especially high in a class of polyphenols called proanthocyanidins. These compounds help lower LDL-cholesterol while raising HDL-cholesterol. LDL can clog your arteries and put you at risk of heart disease and stroke.

Other amazing benefits of apples

Cheap and readily available, apples come in various colors, from pale green to deep red. The texture and flavor of apples vary as well and range from juicy to firm and sweet to tangy.

With over 2,000 varieties to choose from, there’s really no excuse not to get your hands on some apples. And you definitely won’t regret it once you learn about what apples have to offer. Check out the other outstanding health benefits of apples:

• They lower blood pressure – The polyphenols in apples help relax your blood vessels, allowing better blood flow and lowering your blood pressure naturally. This is another way apples help keep your heart healthy and lower your risk of heart disease.
• They enhance digestion – Fiber is an essential nutrient for good gut health. There are two types of fiber: soluble and insoluble. Apples contain both. Soluble fiber helps slow digestion so that your blood sugar levels don’t spike. Insoluble fiber moves food through your intestines so that you don’t feel bloated or constipated after eating.
• They strengthen the immune system – Though vitamin C is closely associated with citrus fruits, this immune-boosting nutrient can be found in apples as well.
• They help with diabetes management – The soluble fiber in apples slows the absorption of sugar into your bloodstream so that you don’t get blood sugar spikes after eating. If you have diabetes or are at risk of developing the disease, you should eat more foods rich in soluble fiber.
• They help lower cancer risk – Polyphenols are antioxidants, meaning they help protect your cells from damage and inflammation caused by free radicals. Both cellular damage and inflammation are closely linked to the development of cancer.
• They support weight loss – The soluble fiber in apples keeps you full for longer periods. This has the effect of discouraging you from snacking or overeating.
• They prevent age-related cognitive decline – Powerful compounds called flavonoids are abundant in apples. Studies show that foods rich in flavonoids, such as apples and berries, help protect your brain cells from damage, which can lead to brain diseases like Alzheimer’s.

Apples are nutrient-dense superfoods capable of lowering your cholesterol levels. They offer plenty of other health benefits, too. Experience those benefits when you incorporate apples into your daily diet.

Sources:

NutraIngredients.com

EverydayHealth.com