The #1 Fruit to Eat to Help Lower Your Cholesterol, According to Dietitians
Apples are the No. 1 fruit to eat more of to help lower your cholesterol.
Apples contain soluble fiber, antioxidants and phytosterols.
Expert strategies for managing cholesterol include eating more fiber, exercising regularly and managing stress.I'd be rich if I had a dollar for every time someone asked me, 'But isn't fruit bad for you? It has so much sugar.' Nope! Don't let anyone scare you—fruit is one of the healthiest foods you can bite into. It's loaded with vitamins and minerals, plus fiber—a key nutrient the majority of Americans aren't getting enough of. ,
And with about 11% of U.S. adults diagnosed with high cholesterol, adding more fruit to your diet is one simple way you can help your heart. If you're looking to start with just one fruit to eat more of to help lower your cholesterol, we suggest apples. Below, we dive into all the science-backed reasons why apples are No. 1.
Why Apples Are the #1 Fruit
1. They Are Packed with Soluble Fiber
Did you know that there are over 7,500 apple varieties grown around the world? Apples remain one of the most popular fruits, and for good reason. One key factor that helps apples lower cholesterol is their soluble fiber content.
'Apples contain pectin, a type of soluble fiber that helps lower cholesterol by binding to cholesterol and bile acids in the digestive system, preventing their absorption and promoting their excretion,' says Michelle Routhenstein, M.S., RD, CDCES, CDN, a preventive cardiology dietitian.
One medium apple with the skin on provides about 4 grams of dietary fiber, which is about 15% of your daily needs. , The soluble fiber in apples has been shown to help reduce LDL cholesterol, the so-called 'bad' cholesterol. A small study found that participants with elevated cholesterol levels who ate two apples a day saw decreases in their total and LDL cholesterol levels after eight weeks.
2. They Support a Healthy Gut
Our gut is connected to almost every system in the body, so maintaining good gut health is not only important for your digestive tract but also vital in supporting your heart. Certain foods, called prebiotics, help nourish your gut's microbiome and can even aid in cholesterol management. 'Pectin [the fiber found in apples] acts as a prebiotic, feeding the good bacteria in your gut, which can improve how your body handles cholesterol,' says Routhenstein.
While pectin supports the flourishing of your gut microbiome, the fibers also undergo fermentation once they reach your colon. This fermentation produces short-chain fatty acids.
Syeda Farid, M.S., RDN, CSO, LDN, explains that SCFAs are compounds produced by health-promoting bacteria and can decrease cholesterol synthesis in the liver, ultimately helping to lower cholesterol levels.
3. They Contain Antioxidants
Apples are packed with polyphenols, which are bioactive compounds that act as antioxidants and have been linked to several health benefits. 'Apples are a rich source of polyphenol antioxidants, at 110 milligrams per 100 grams,' says Staci Gulbin, M.S., M.Ed., RDN. (That's about the amount in half a medium apple.)
Research shows that polyphenols support healthier cholesterol levels in several ways. They work as antioxidants and anti-inflammatory agents, lowering oxidative stress and helping prevent plaque buildup in artery walls, thus slowing development of atherosclerosis.
Polyphenols also work as lipid regulators in the body. They can influence genes and enzymes to reduce fat production, block enzymes that make new lipids, and decrease cholesterol absorption. Lastly, they help increase HDL cholesterol, the good type of cholesterol.
Finally, apples also are a good source of vitamin C, a powerful antioxidant. A study found that the vitamin C in apples not only inhibited LDL oxidation, but also lowered cholesterol levels, adds Farid.
4. They Boast Phytosterols
Phytosterols, or plant sterols, are a compound naturally found in plants including apples. 'Apples contain a moderate amount of phytosterols at 12 to 18 milligrams per 100 grams, which can contribute to cholesterol reduction over time if eaten as part of a heart-healthy diet,' explains Gulbin.
Phytosterols work by blocking cholesterol absorption in the body, helping to lower blood cholesterol levels. Studies have found that participants with high cholesterol who consumed diets containing phytosterols saw significant reductions in total cholesterol and LDL cholesterol.
Strategies for Better Cholesterol
There's more to managing cholesterol than just eating apples—our experts share their top lifestyle strategies to support healthier cholesterol levels:
Load up on : Add a variety of rich sources of fiber—such as fruits, vegetables, whole grains, nuts, beans and lentils—to your plate. Research shows fiber-rich foods can help lower LDL cholesterol and reduce risk of heart disease, says Gulbin. To start bumping up your intake, she recommends adding 1 cup of veggies to dinner, eating a piece of fruit with lunch, and enjoying a snack of nuts midday.
Start exercising: If you aren't regularly active, it's time to start moving. 'Physical activity boosts HDL levels, and HDL acts like a cleanup crew by carrying LDL cholesterol away from the arteries to the liver, where it can be processed and eliminated,' says Routhenstein. 'Regular exercise also improves blood vessel function and reduces inflammation, further protecting heart health.' The goal is at least 150 minutes of moderate-intense aerobic exercise per week.
Swap out saturated fats for unsaturated fats: You can lower your total cholesterol and triglyceride levels by replacing saturated fat sources like red meat and fried foods with unsaturated fat sources like olive oil, avocado, nuts, seeds and fatty fish like salmon, tuna and trout, says Gulbin.
Manage stress levels: Chronic stress can harm blood vessels and worsen cholesterol levels. 'Stress hormones are directly linked to cholesterol production in the liver, having the ability to increase LDL levels and decrease HDL levels,' says Farid. So take a yoga class, meditate or do deep-breathing exercises to help lower stress levels.
Our Expert Take
Apples are the No. 1 fruit to eat more of to help lower your cholesterol. Apples contain soluble fiber, support gut healthand are rich in antioxidants and phytosterols—all of which can help improve your cholesterol levels when part of an overall healthy diet and lifestyle. Experts share additional strategies to help lower cholesterol levels: eat more fiber-rich foods, engage in regular exercise and manage your stress. Turns out an apple a day may truly help keep the doctor (or at least the cardiologist) away!
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