Khaberni - Regular consumption of apples with their peel offers the greatest benefit for the heart and circulation, as it lowers total cholesterol levels, and low-density, or harmful, cholesterol.
According to "Free Will Health", the cholesterol-lowering benefits of apples stem from their soluble fiber, particularly pectin, and polyphenols, which reduce cholesterol absorption and support fat metabolism processes. Research published by the "Journal of Food and Agricultural Sciences" indicates that daily consumption of apples can significantly affect cholesterol levels, thanks to their fiber and polyphenol content, helping to reduce inflammation and oxidative stress, while supporting blood sugar and fat metabolism.
Apple peel
Apples also contain a mix of about 70% insoluble fibers and 30% soluble fibers, particularly pectin, gum, and hemicelluloses, which are primarily found in the peel.
These soluble fibers form a gel-like substance in the intestines that binds to cholesterol, helping to remove it from the body and lower total and harmful cholesterol levels.
How many apples to reduce cholesterol?
Eating one or two whole apples a day, with the peel, may help lower cholesterol. Studies indicate that consuming one or two medium-sized apples, 100-300 grams daily, lowers total cholesterol and harmful cholesterol, and these studies have also linked this amount to an increase in good cholesterol in the blood.
