How to live longer: apples can help regulate blood pressure and lower cholesterol

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High cholesterol causes inflammation and the release of a certain hormone which causes blood vessels to constrict, thus raising blood pressure readings. Offenders can significantly increase the risk of heart attacks and strokes. However, both conditions can be reversed with one fruit that has been shown to have powerful effects for maintaining cardiovascular health and promoting longevity.

Apples provide minerals like potassium and substances called flavonoids, both of which are linked to blood pressure.

A study published in Critical Review in Food Science and Nutrition in 2020, found that eating between 1,000 and 150 grams of whole apples was associated with a lower risk of cardiovascular disease in blood pressure.

The study, which included 30 healthy men and women between the ages of 33 and 70, evaluated the effect of whole apples on blood pressure.

Study participants were randomly divided into four different groups.

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The results showed that those who consumed 120 grams of apple flesh and 80 grams of apple peel significantly reduced their systolic blood pressure values ​​by 3.3 mm Hg.

Blood pressure is measured by systolic pressure and diastolic pressure. Systolic pressure occurs when the heart contracts, pushing blood through the arteries. When the heart is at rest between beats, the blood pressure drops to its lowest value, which is referred to as the diastolic pressure.

A healthy individual typically produces a systolic pressure between 90 AD and 120 mm Hg (Hg), and a diastolic pressure between 60 and 80 mm Hg, taken together, a normal blood reading is just under 120/90 mm Hg.

The researchers also concluded that evidence from studies showed that eating at least one whole apple per day was significantly associated with a 14 percent reduced risk of all-cause mortality.

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As a general guide, the NHS has recommended total cholesterol levels of 5 mmol/L or less for healthy adults.

In the UK, three out of five adults have total cholesterol levels of 5 mmol/L or higher, and an average cholesterol level of around 5.7 mmol/L, which can be a risk factor for coronary heart disease.

High cholesterol — particularly LDL or “bad” cholesterol — builds up on the wall of your arteries and leads to the release of inflammatory substances that increase your risk of heart attack.

Apples are a great source of soluble fiber, which is known for lowering bad cholesterol in the body.

Researchers noted that eating two or three medium-sized apples a day can offer small improvements in your lipid profile.

Notably, eating up to 2 to 3 medium-sized apples can lower total cholesterol by up to 10%, and raise good HDL cholesterol by 10%.

Researchers believe that the ingredients most likely to improve cholesterol levels are pectin and polyphenols.

Furthermore, the polyphenols in apples may reduce the oxidation of low-density lipoprotein cholesterol, which contributes to the formation of atherosclerosis, a disease of the arteries.

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