According to nutrition studies, apples contain high levels of soluble fiber pectin, which has the ability to bind to cholesterol in the intestines and support their elimination from the body before entering the blood. This is an important mechanism to help reduce total cholesterol and especially LDL-cholesterol (bad blood fat), the leading risk factor for cardiovascular disease.
Professor Frank Hu, a nutritionist and epidemiologist at Harvard T.H. Chan School of Public Health (USA), said: "Incorporating soluble fiber-rich fruits like apples into your daily diet can help improve blood fat profiles, reduce the risk of atherosclerosis and cardiovascular events." He emphasized that this effect is more noticeable when apples are used regularly, replacing sugary and saturated-fat snacks.
Not only rich in fiber, apples also contain polyphenols and flavonoids, antioxidant compounds that help reduce blood vessel inflammation and limit the oxidation of LDL cholesterol, a factor promoting the formation of atherosclerosis plaques. Some studies have shown that people who eat apples regularly tend to control blood fat and blood pressure better than the group that uses less fruit.
Experts recommend eating apples with the skin, as most of the fiber and antioxidants are concentrated in the outer skin. Apples can be used directly, as salads, juiced without sugar, or combined with oats and yogurt for breakfast.
