Helps reduce cholesterol
Apple cider vinegar has long been promoted as a natural "medicine" to support health. Some recent studies have shown that this vinegar can help reduce cholesterol, although the impact is not strong enough to replace medical treatments.
According to a synthesis of many clinical trials, regular consumption of apple cider vinegar can help reduce an average of 6 to 7 mg/dL of total cholesterol. This number may seem small, but for people with high cholesterol or type 2 diabetes, modest changes can still be meaningful when combined with a scientific diet, regular exercise and maintaining a reasonable weight.
However, apple cider vinegar does not help reduce LDL (bad cholesterol) and does not increase HDL (good cholesterol) - two important indicators in assessing cardiovascular risk. Therefore, it does not completely change the patient's lipid profile.
apple vinegar can be considered a supporting factor, says Morgan Pearson, a nutritionist (MS, RD). Even with a small impact, it is still helpful when used with other healthy lifestyle strategies.
Mechanisms and safe uses
The main effect of apple cider vinegar is said to come from acetic acid, a compound that can limit fat production in the liver and increase cholesterol excretion through honey. Some studies have also shown that apple cider vinegar can improve insulin sensitivity, indirectly helping to control blood sugar and affect cholesterol levels. However, most of the convincing evidence has only come from animal research.
In human studies, the common dose is about 1 tablespoon per day, lasting at least 8 weeks. Users often dilute it with water to make it easier to drink and avoid damaging tooth enamel and stomach. In addition, you can combine apple cider vinegar with honey or use it as salad dressing.
Experts recommend not to overuse. Drinking too much can cause tooth enzyme erosion or digestive irritation. In particular, apple cider vinegar cannot replace statins or proven medical treatments.
Apple cider vinegar can be considered a natural, easy-to-use choice to support metabolic health. However, the effectiveness of cholesterol is only modest and there is not enough basis to confirm that it is a treatment measure. The important thing is to eat a balanced diet, exercise regularly and follow medical instructions.
