Apples are a good source of soluble fiber, particularly pectin. Pectin helps lower cholesterol by binding to cholesterol and bile acids in the digestive system. This prevents their absorption and promotes excretion. A medium-sized apple with its skin on provides about 4g of fiber. Apples are also suitable for those looking to lose weight as they increase feelings of fullness.

Maintaining good gut health is important for digestion and cardiovascular protection. Certain prebiotic-rich foods nourish the gut microbiome, aiding in cholesterol control. Pectin acts as a prebiotic, feeding beneficial gut bacteria, which then improves the body's cholesterol processing. Fiber also undergoes fermentation upon reaching the colon, producing short-chain fatty acids (SCFAs) that reduce cholesterol synthesis in the liver.

Apples are rich in polyphenols, bioactive compounds with antioxidant properties that help control cholesterol levels in several ways. They act as antioxidants and anti-inflammatory agents, reducing oxidative stress and preventing plaque buildup on artery walls, slowing the development of atherosclerosis.

Polyphenols also act as lipid regulators in the body, influencing genes and enzymes to reduce fat production and inhibiting enzymes that create new lipids, thereby decreasing cholesterol absorption. Apples are also rich in vitamin C, boosting the body's immunity and promoting collagen production.

Apples contain a moderate amount of phytosterols, natural compounds found in plants that help lower cholesterol over time.

Le Nguyen (According to Eating Well)