Lisa Nelson

Lower Cholesterol with a Daily Apple



Posted: Saturday, March 12, 2011

by Lisa Nelson
Be Heart Healthy and Lose Weight

Apples are low in calories and nutrient dense. They make a great option to curb hunger as a simple, portable snack. . .especially if you are trying to lose weight.

Here are some of the health benefits linked to apples:

  1. Pectin in apples promotes a steady blood sugar
  2. Maintain healthy lung function
  3. Known as “nature’s toothbrush” due to gum and teeth cleaning abilities
  4. Tannins protect against urinary tract infections
Lower LDL Cholesterol with  Pectin

Apples are a great source of pectin. Pectin is another type of soluble fiber and soluble fibers are especially beneficial for lowering LDL cholesterol levels.

Soluble fibers work in two ways:

  1. Decrease cholesterol absorption
  2. Slow bile acid recycling
Pectin is a viscous gel-forming fiber and binds to bile acids. This reduces bile acid recycling time and increases bile acid excretion. This means fewer bile acids are in circulation and the liver must use cholesterol to replenish supplies. In order to make bile acids the liver uses LDL cholesterol in circulation, which leads to reduced LDL cholesterol levels.

Pectin also reduces the absorption of cholesterol in the intestine. This means less cholesterol returns to the liver to be packaged into VLDL or LDL particles released into circulation.

Slowed LDL Oxidation

And benefit number three, a University of California study at David showed apples to significantly slow LDL oxidation. LDL oxidation is an initial step in the process that leads to arterial plaque.

Tips for adding apples to your diet

Eat the whole apple, including the peel. The peel contains a large quantity of the polyphenols and 6 times the antioxidant activity versus the flesh. The skin also provides 1 gram of fiber 50% of the vitamin C provided by an apple.
Lisa Nelson RD is the founder and owner of Health Practices Online and Heart Health Made Easy.

Health Practices Online provides online business management services for busy health professionals who are overwhelmed by everything involved with establishing an online presence.

Receive regular tips and the free report "7 Steps to Starting an Online Health Practice" at http://www.healthpracticesonline.com.

Heart Health Made Easy provides clients step-by-step guidance to lower cholesterol, lower blood pressure, and weight loss, so they can live life and enjoy their family for years to come. Lisa will make it truly possible for you to see dramatic changes in your health, without crazy fads or impossibly difficult techniques.

Receive regular tips and the free report "How to Make Heart Healthy Changes into Lifelong Habits" at http://www.hearthealthmadeeasy.com.

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