How to Lower Cholesterol Naturally with Apples

Heart disease is a significant concern in the United States. The Center for Disease Control states that it affects 26.8 million Americans. As a result of so many people affected by heart disease, many people are looking for ways to lower their cholesterol levels.

green apples for weight loss and lowering cholesterol

What is Cholesterol?

Cholesterol is a substance that travels through the blood. Too much of this fatty substance can cause it to stick to the walls of blood vessels. Sticking to the walls causes them to get narrow or even to get blocked, which leads to heart disease.

Recent studies are showing that apples are a great natural alternative for lowering apples cholesterol.

Recent Study Involving Dry Apples

A recent study was done by Florida State University to show the effect that apples have on naturally lowering cholesterol.

160 women participated in the study for a year. They were between the ages of 45-65, and they were either given 75 grams of dried apples or dried prunes every day. Their blood levels were examined at three months, six months, and twelve months.

Drop in LDL Cholesterol

After six months, they found that the women eating apples had considerable changes in their cholesterol levels. Their LDL cholesterol on average had dropped 23%. LDL cholesterol is what is referred to as the “bad cholesterol.” Their HDL cholesterol had increased by 4%, which is known as the “good cholesterol.” HDL helps to keep blood vessels from hardening.

The women also lost on average 3 lbs of weight even though they were eating 240 extra calories every day. The researchers believe it happened because apples naturally produce a compound that suppresses appetite.

How Many Apples Should You Eat?

The study specifically used dried apples because they can deliver the most nutrition in the smallest available portions. Eating 75 grams of dried apples a day would produce a similar result as the study.

If someone were to eat the same amount in fresh apples, one would eat four or five a day.

Dr. Armandi was one of the researchers at Florida State University. Dr. Armandi says, “Everyone can benefit from consuming apples.” So eating even an apple or two a day would have many benefits.

The results of the study has gotten scientists so excited that they plan to breed new apples that will be available in four to five years.

Apples for Protecting Eyes and Joints

They plan on breeding red-fleshed apples that are packed with nutrients. The apples will be able to also protect eyes and joints, and help in fighting Alzheimer’s and diabetes.

Other Foods That Lower Cholesterol

There are other foods besides apples that can naturally lower cholesterol levels.

Foods high in soluble fiber have been known to help. This includes oatmeal, kidney beans, pears, barley, and prunes.

Omega-3 fatty acids found in fish also can help prevent blood clots. Adding nuts and olive oil to a diet would also be helpful.

Plant sterols also help. They are often added to margarine, orange juice, and yogurt. The best amount would be 2 grams daily. This would be the same as drinking 8 ounces of fortified orange juice.