Apple is often celebrated as a health food due to the numerous benefits it provides to our health. One of the lesser-known but extremely important benefits is its potential to lower blood cholesterol levels. But what part of the apple eat to lower cholesterol.
Apple peels are particularly rich in fiber and bioactive compounds that are crucial for cardiovascular health. One of the main types of fiber found in the peel is pectin. Pectin is a soluble fiber that has been shown to reduce LDL cholesterol (the so-called “bad cholesterol”) by binding to it in the intestines and facilitating its elimination through the stool.
Pectin is a soluble fiber that, when ingested, partially dissolves in water to form a viscous substance in the intestine. This pectin gel has several beneficial effects.
- It binds to bile acids in the intestine. Bile acids are compounds that the liver produces using cholesterol. When pectin binds to bile acids, they are excreted from the body in the feces rather than reabsorbed. To replace lost bile acids, the liver must use more cholesterol from the blood, thus reducing LDL cholesterol levels.
- It can reduce the absorption of dietary cholesterol. The gel formed by pectin traps cholesterol, preventing its absorption by the intestine and promoting its elimination.
- It can influence the expression of genes involved in lipid metabolism, further contributing to the reduction of blood cholesterol.
Additionally, apple peel contains polyphenols, powerful antioxidants that help reduce inflammation and protect the heart. Among these polyphenols, we find quercetin, which has been shown to improve arterial health and reduce the risk of cardiovascular disease.
Quercetin is a flavonoid found in various plant foods, including apples, onions, tea, and berries. It is known for its antioxidant, anti-inflammatory, and antiviral properties, but one of its most significant effects is its ability to positively influence blood cholesterol levels. Let’s take a closer look at the relationship between quercetin and cholesterol and its impact on cardiovascular health. Quercetin exerts its beneficial effects on cholesterol through several biological mechanisms:
- It is a powerful antioxidant that can inhibit the oxidation of low-density lipoproteins (LDL). LDL oxidation is a critical step in the development of atherosclerosis, a condition in which arteries harden and narrow due to plaque buildup. By preventing LDL oxidation, quercetin helps reduce the risk of atherosclerosis and cardiovascular disease.
- Chronic inflammation is closely linked to increased LDL cholesterol levels and the risk of heart disease. Quercetin has anti-inflammatory properties that can reduce levels of inflammatory proteins in the body, thus improving heart health.
- Some studies suggest that quercetin may affect the absorption of cholesterol in the intestine, reducing the amount of cholesterol that enters the bloodstream.
- In addition to reducing LDL, quercetin may help increase levels of high-density lipoprotein (HDL), the “good cholesterol,” which helps remove LDL cholesterol from the arteries.
Although the skin contains a higher concentration of nutrients, the apple pulp is no slouch in terms of health benefits. The pulp is also rich in fiber, especially soluble fiber, which helps reduce cholesterol levels. Additionally, the pulp contains essential vitamins such as vitamin C, which is a powerful antioxidant. Another benefit of the pulp is that it contains fructose and other natural sugars, which can provide energy without causing the blood sugar spikes associated with refined sugars.
The core of the apple, which includes the seeds and core, is often discarded. Although the seeds contain small amounts of amygdalin, a compound that can release cyanide if ingested in large quantities, consuming a small amount does not pose a significant health risk. However, the core and seeds do not offer the same cholesterol-lowering benefits as the peel and pulp.
To maximize the cholesterol-lowering benefits, it is advisable to consume whole apples, including the peel. Washing apples thoroughly to remove any pesticide residue or choosing organic apples can help you avoid ingesting harmful chemicals.
Here are some tips on how to include apples in your diet:
- Healthy Snack: Eaten raw, a whole apple is an ideal, fiber-rich snack.
- Salads: Add unpeeled apple slices to salads for a crunchy, sweet twist.
- Juicers and Smoothies: Use whole apples in your juices and smoothies to get all the fiber and nutrients.
- Cooking: Apples can be cooked with the skin on to make healthy desserts like baked apples.
