Heart disease can get away with just one apple a day. If we could understand the importance of scientific findings related to the effects of apple on bad cholesterol, blood pressure, and other risk factors for health, then we would never let a day pass without eating at least one apple.

What do apples have?

This fruit stands out among many for its phenolics compounds contents that are natural plant chemicals working as antioxidants, and also its fiber content is remarkable. On the other hand, it contributes with vitamins such as A, B1, B2, C, and K, as well as minerals (iron, phosphorus, potassium) although in small quantities. Besides, we must emphasize that apples are products of great geographical, climatic adaptability, which makes them available in most of the territories.

What beneficial effects do apples have?

Especially the red ones, they have multiple studies that have demonstrated a potent anti-inflammatory effect, which directly influences the factors that most affect the health of the heart, giving as a result:

• Decreases the probability of death from a heart attack or any heart disease by 26%
• 9% decrease in the possibility of being hypertensive
• Lower the possibility of cerebral thrombosis (known as stroke) by more than 25%
• Lower LDL cholesterol (one of the most associated with heart disease) up to 24%

On the other hand, statistical analyses suggest that it reduces the probability of death from any cause by up to 14%.

Other benefits of daily apple consumption

Apart from its powerful effects to improve heart health and keep diseases away from it, there are well-conducted studies that show that red apples can decrease the possibility of breast cancer in women, reducing the possibility of its appearance by up to 24%. Likewise, other types of cancer such as ovarian, laryngeal and colorectal cancer are less likely to appear in people who consume apples.

Other effects have been shown to lose weight, but this data will be left to dedicate an entire article.

How many apples should I eat a day?

The records and scientific data show us that the benefits begin to be obtained from 1 apple a day, which we suggest is as intense as possible red.

In conclusion, eating an apple a day would take us away from the diseases that are in the top 5 worldwide. Use proper methods to wash them before eating them, we recommend you read our article How to wash fruits and vegetables? (link https://www.cazamed.com/nutricion/como-lavar-frutas-verduras/).

References

• Does an apple a day keep the oncologist away?. Ann oncol. 2005;16(1):1841-4 
• The effects and associations of whole-apple intake on diverse cardiovascular risk factors. A narrative review. Critical Reviews in Food Science and Nutrition 2020 January 13, : 1-14
• Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality-a systematic review and dose-response meta-analysis of prospective studies. International Journal of Epidemiology 46 (3):1029–56. 
• Fruit and vegetable consumption and the incidence of hypertension in three prospective cohort studies. Hypertension 67 (2):288–93
• Compuestos fenólicos. Un análisis de sus beneficios para la salud. ElSevier Vol. 23. Núm. 6. pag 80-84. 2006