Apples are rich in fiber and flavonoids, compounds that improve blood vessel function and boost cardiovascular health. Studies indicate that regularly eating apples offers long-term cardiovascular benefits. Consuming one to two whole apples daily is considered most effective.
While the saying "an apple a day keeps the doctor away" may not be entirely accurate, apples certainly contribute to maintaining stable blood pressure and protecting cardiovascular health thanks to their fiber and plant compound content, researchers confirm.
So, what happens to your blood pressure when you eat an apple a day?
Apples help improve cardiovascular health due to their rich fiber and flavonoid content, contributing to lower blood pressure.
Dr. John Higgins, a cardiologist at UTHealth Houston, says apples contain numerous flavonoids like quercetin, proanthocyanidin, phenolic acid, and fiber, which support cardiovascular health through various mechanisms. According to Dr. Higgins, these plant compounds in apples help dilate blood vessels, improving blood circulation.
New York-based nutritionist Cassandra Lepore suggests that the polyphenol antioxidants in apples act as natural anti-inflammatories, reducing stress on arteries. Dr. Higgins emphasizes that the antioxidants in apples protect blood vessels from damage caused by unstable molecules.
Experts agree that the soluble fiber in apples helps lower cholesterol, keeps arteries flexible, and supports long-term blood pressure control.
A comprehensive study revealed that eating a medium-sized apple daily leads to slight improvements in blood pressure, cholesterol, inflammation, and vascular function, reducing the risk of heart disease and stroke. While not instantly lowering blood pressure, these compounds create a healthier environment for the heart and blood vessels in the long run.
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Eating a medium-sized apple every day brings slight improvements in blood pressure. Photo: Anh Chi |
How many apples should you eat for cardiovascular protection?
Is one apple a day enough to improve cardiovascular health? According to experts, the answer is yes, but consistency is key.
Dr. John Higgins states that data shows consuming one to two apples a day offers cardiovascular benefits, especially when maintained over time, although it doesn't immediately lower blood pressure.
Research on 2,300 people with high blood pressure indicates that those who ate whole apples three to six times a week had longer lifespans and better cardiovascular health. However, apple juice or applesauce doesn't provide the same blood pressure benefits; whole apples are necessary to optimize cardiovascular health.
My Y (According to Verywell Health)
