What Happens to Your Blood Pressure When You Eat An Apple Every Day

There’s some truth to the saying “an apple a day keeps the doctor away” when it comes to blood pressure and heart health.

Heart disease is the leading cause of death in the United States. High blood pressure (also called hypertension) significantly increases the risk of heart disease and stroke.

Apples are tasty, inexpensive, and often overlooked because of their health benefits. They provide fiber, vitamin C and many beneficial compounds. Eating apples may help lower blood pressure, improve cholesterol and blood sugar, reduce inflammation, and promote heart health.

High blood pressure occurs when your blood pushes too hard against your blood vessels.

Apples are full of polyphenols. Some of these polyphenols may help widen blood vessels, which can lower blood pressure.

Eating apples two to six times a week has been linked to a 48% reduction in the risk of death from any cause in people with high blood pressure.

In another study, eating 2 apples per day for 8 weeks improved the ability of blood vessels to dilate in people with high cholesterol levels. The effect was not strong enough to change blood pressure.

Apples contain vitamin C and other antioxidants. Antioxidants help protect your cells from damage caused by pollution, sunlight, smoking, infections and energy consumption.

Blood vessels contain special cells called endothelial cells. These cells help control blood pressure by producing certain compounds. When endothelial cells are damaged, they lose some of their ability to control blood pressure.

The antioxidants and polyphenols in apples may help endothelial cells function better, promoting healthy blood pressure.

Long-term inflammation can damage cells in blood vessels and the heart. Polyphenols in apples help fight inflammation and act as antioxidants.

One study found that eating 200 grams of Gala apples (about one large apple) every day for six weeks reduced inflammation in the body. This also increased the antioxidant capacity of the body. The study was small and included only people who were overweight or obese.

“Apples may help reduce inflammation due to their rich content of flavonoids, pectin, phytochemicals, and essential nutrients. These compounds work together to reduce oxidative stress and support vascular function,” said Michelle Routhenstein, MS, RD, CDCES, CDN, preventive cardiology dietitian and certified diabetes educator. Health.

Apples contain a type of fiber called pectin. Pectin is a soluble fiber that can help improve blood cholesterol levels.

“Soluble fiber acts like a sponge, binding to cholesterol in the digestive tract and helping to remove it from the body, effectively reducing ‘bad’ LDL cholesterol,” says Erin Sheehan, RDN, cardiovascular dietitian. Health.

High cholesterol increases the risk of heart disease, but not all cholesterol levels are the same. Low-density lipoprotein (LDL) cholesterol may increase your risk. High-density lipoprotein (HDL) cholesterol can help protect your heart.

Eating apples has been shown to reduce LDL and increase HDL cholesterol in people with high cholesterol levels.

High blood sugar and diabetes increase the risk of heart disease. One study found that people with high blood sugar had a 79% higher risk of stroke and a 90% higher risk of dying from heart disease.

Soluble fiber can help improve blood sugar levels. It slows digestion, allowing blood sugar to rise more gradually.

“Soluble fiber, especially pectin, forms a gel in the gut that slows the digestion of carbohydrates, helping prevent blood sugar fluctuations that lead to insulin resistance, a major risk factor for high blood pressure and heart disease,” Sheehan said.

Apples are also rich in insoluble fiber, which promotes regular bowel movements and improves digestion.

Eating apples and other fruits may help improve blood pressure and heart health when combined with a healthy diet, regular physical activity and prescribed medications. They should not replace medications or lifestyle changes.

Apples provide carbohydrates, fiber, vitamin C as well as beneficial compounds called polyphenols. A small apple with skin (149 grams) contains:

• Calories: 77.5 calories
• Protein: 0.3 grams (g)
• Carbohydrates: 20.6g
• Sugar: 15.5g
• Fiber: 3.5g
• Vitamin C: 6.8 milligrams, or more than 7% of the daily value (DV).

Apples are rich in fiber. Most adults need 22 to 34 grams of fiber each day, depending on their age and gender. Eating an apple with the skin provides about 10 to 16 percent of the daily fiber requirement.

Apples are full of polyphenols. Polyphenols are beneficial compounds that help prevent cell damage, fight infections, reduce inflammation, and support the immune system.

Here are different ways to add apples to your diet:

• Use applesauce to replace eggs in baked goods like muffins, cakes and cookies. You can use a fourth cup of applesauce to replace one egg
• Spread peanut butter on an apple and add cinnamon for extra flavor
• Top the oatmeal with apples
• Dry apple slices and add them to your trail mixes
• Add sour or sweet apples to salads for extra crunch and flavor
• Add apples to your smoothies
• Make a yogurt parfait with apples
• Cut the apples and stuff them with a mixture of granola and honey, then bake.
• Roasted apples with root vegetables to add sweetness
• Roast or bake apples with meats for added sweetness and flavor

Limit apple products that are high in sugar, such as juices and jams. They lack fiber and often contain added sugars.

Apple juice may also interact with certain blood pressure medications. “Apple juice can interfere with the absorption of atenolol, a drug that lowers blood pressure. It makes sense to space out atenolol doses and apple juice consumption,” said Elizabeth Klodas, president of the Preventive Cardiology Clinic and founder and chief medical officer of Step One Foods in Minneapolis, Minnesota. Health.

Eating apples daily can help lower blood pressure.

The polyphenols, fiber, and other nutrients in apples may help reduce inflammation, maintain healthy blood sugar and cholesterol levels, and protect your cells from damage.

However, don’t focus on just one fruit. Eat a variety of fruits daily to get a wide range of nutrients and polyphenols.