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27.05.2021


Eat 2 apples every day, improve your cholesterol

Your cholesterol level isn't alarmingly bad, but it's not really healthy either. In that case, you may well respond to the addition of two apples to your daily diet.


Eat 2 apples every day, improve your cholesterol


Study
Italian and American nutritionists got 40 healthy men and women with slightly elevated cholesterol levels to eat 2 apples [whole apples] every day for 8 weeks. The researchers used apples from the Renetta Canada cultivar. The subjects ate them including skin, but without the core.

On another occasion, the subjects were given a glass of an apple juice from the supermarket with added sugars [control beverage] every day for 8 weeks.

In terms of calories, the apples and apple juice were somewhat equal, but not in terms of bioactive substances. The apples delivered almost a gram of polyphenols and a few grams of dietary fiber every day, these substances were hardly present in the juice.


Eat 2 apples every day, improve your cholesterol


Results
The apples lowered the levels of the 'bad cholesterol' LDL and the triglycerides. The effect wasn't overwhelming, but okay. There was an effect, and it was positive.

Click on the table and figure below for larger versions.


Eat 2 apples every day, improve your cholesterol


Daily consumption of apples also made the small blood vessels healthier and more flexible, the researchers discovered.

Source:
Am J Clin Nutr. 2020 Feb 1;111(2):307-18.

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Cardiovascular Health
Apples


The life-extending effects of apples and berries reinforce each other More apples, less lung cancer Apples protect better against cancer if you don't peel them

The life-extending effects of apples and berries reinforce each other
Apples (preferably with skin) and berries are healthy. And this is especially true for their combination, Chinese researchers discovered.

More apples, less lung cancer
The most common type of fruit in supermarkets reduces the risk of lung cancer, and may reduce the risk of colon and breast cancer as well.

Apples protect better against cancer if you don't peel them
The peel of apples contains more cancer-killing substances than the flesh of the fruit.