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November 30, 2012

If an Apple a Day Keeps the Doctor Away, How About 2 Apples?

Apples and cholesterol levels

An Apple a Day is Beneficial

Probably from the time you can remember anything you have heard that “an apple a day keeps the doctor away”. There’s something to that as apples have many health benefits.  But what about 2 apples a day? Well, according to Dr. Bahram Arjmandi at Florida State University 2 apples a day keeps the bad cholesterol away.

A 23% decrease in LDL cholesterol from eating apples is in the range that we see from the statin or cholesterol lowering drugs without the side effects.  The lowering of cholesterol is related to the binding of cholesterol to pectin found in apples. In Dr. Arjmandi’s study there was a slight increase from eating apples on the HDL or good cholesterol, too.  HDL cholesterol is stubborn and challenging to raise.  Regular aerobic exercise, achieving a healthy weight, and modest alcohol consumption (red wine) have been shown to raise HDL cholesterol.

Another study showed that eating an apple a day for 30 days in individuals who typically eat less than 2 apples a month lowered LDL cholesterol by 40%

Apples have also been shown to contribute to weight loss.

An Apple a Day and Cholesterol

Pectin from other fruits and in particular citrus fruits  has also been shown to lower LDL cholesterol. If you don’t want to eat fruit you can try ProFibe™ as a way to lower your LDL cholesterol. Of course, it’s a good idea to have your cholesterol levels measured periodically to know if eating apples, citrus fruit, or a pectin-base fiber is being effective in lowering your bad cholesterol.

Don’t be shy with an apple a day; try two.

So a harvest of fruits may be all that you need to control your cholesterol rather than a cabinet of medicine. Fruits also contain chemicals similar in structure and function to some classes of blood pressure medications. In the future we will blog about the anti-cancer effects of cruciferous vegetables.

See related articles.

“Low Glycemic Foods”

“Stop Weight Gain with Green Tea”

 

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Dr. Joe Jacko


Dr. Joe is board certified in internal medicine and sports medicine with additional training in hormone replacement therapy and regenerative medicine. He has trained or practiced at leading institutions including the Hughston Clinic, Cooper Clinic, Steadman-Hawkins Clinic of the Carolinas, and Cenegenics. He currently practices in Columbus, Ohio. Read more about Dr. Joe Jacko

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