There’s some truth to the saying “an apple a day keeps the doctor away” when it comes to blood pressure and heart health.
Heart disease is the number one cause of death in the United States. Having high blood pressure (also called hypertension) greatly increases your risk of heart disease and stroke.
Apples are tasty, low-cost, and often overlooked for their health benefits. They provide fiber, vitamin C, and many beneficial compounds. Eating apples may help lower blood pressure, improve cholesterol and blood sugar, reduce inflammation, and support heart health.
High blood pressure happens when your blood pushes too hard against your blood vessels.
Apples are full of polyphenols. Some of these polyphenols may help widen blood vessels, which can lower blood pressure.
Eating apples two to six times per week has been linked to a 48% lower risk of dying from any cause in people with high blood pressure.
In another study, eating 2 apples daily for 8 weeks improved the ability of blood vessels to widen in people with high cholesterol. The effect was not strong enough to change blood pressure.
Apples have vitamin C and other antioxidants. Antioxidants help protect your cells from damage caused by pollution, sunlight, smoking, infections, and energy use.
Blood vessels have special cells called endothelial cells. These cells help control blood pressure by making certain compounds. When endothelial cells are damaged, they lose some of their ability to control blood pressure.
Antioxidants and polyphenols in apples may help endothelial cells work better, supporting healthy blood pressure.
Long-term inflammation can damage the cells of blood vessels and the heart. Polyphenols in apples help fight inflammation and work as antioxidants.
One study found that eating 200 grams of Gala apples (about one large apple) every day for six weeks lowered inflammation in the body. It also increased the body’s antioxidant capacity. The study was small and included only people with overweight or obesity.
“Apples may help lower inflammation due to their rich content of flavonoids, pectin, phytochemicals, and essential nutrients. These compounds work together to reduce oxidative stress and support vascular function,” Michelle Routhenstein, MS, RD, CDCES, CDN, preventive cardiology dietitian and certified diabetes educator, told Health.
Apples contain a type of fiber called pectin. Pectin is a soluble fiber that can help improve blood cholesterol levels.
“The soluble fiber acts like a sponge, binding to cholesterol in the digestive tract and helping to remove it from the body, which effectively lowers LDL ‘bad’ cholesterol,” Erin Sheehan, RDN, cardiovascular dietitian, told Health.
Having high cholesterol increases the risk of heart disease, but not all cholesterol is the same. Low-density lipoprotein (LDL) cholesterol can raise your risk. High-density lipoprotein (HDL) cholesterol can help protect your heart.
Eating apples has been shown to lower LDL and increase HDL cholesterol in people with high cholesterol.
High blood sugar levels and diabetes increase the risk of heart disease. One study found that people with high blood sugar had a 79% higher risk of stroke and a 90% higher risk of dying from heart disease.
Soluble fiber can help improve blood sugar levels. It slows digestion, which allows blood sugar to rise more gradually.
“The soluble fiber, specifically pectin, forms a gel in the gut that slows carbohydrate digestion, helping to prevent the blood sugar swings that drive insulin resistance, a major risk factor for high blood pressure and heart disease,’’ said Sheehan.
Apples are also rich in insoluble fiber, which supports regular bowel movements and improves digestion.
Eating apples and other fruits may help improve blood pressure and heart health when combined with a healthy diet, regular physical activity, and prescribed medications. They should not replace medications and lifestyle changes.
Apples provide carbohydrates, fiber, vitamin C, as well as beneficial compounds called polyphenols. One small apple with skin (149 grams) has:
- Calories: 77.5 kcal
- Protein: 0.3 grams (g)
- Carbohydrates: 20.6 g
- Sugar: 15.5 g
- Fiber: 3.5 g
- Vitamin C: 6.8 milligrams, over 7 % of the Daily Value (DV).
Apples are rich in fiber. Most adults need 22 to 34 grams of fiber each day, depending on their age and sex. Eating an apple with the skin provides about 10–16% of daily fiber needs.
Apples are packed with polyphenols. Polyphenols are beneficial compounds that help prevent cells from damage, fight against infections, lower inflammation, and support the immune system.
Here are different ways to add apples to your diet:
- Use applesauce as egg replacement in baked goods like muffins, cakes and cookies. You can use a fourth-cup of applesauce to replace an egg
- Spread peanut butter on an apple and add cinnamon for extra flavor
- Top oatmeal with apples
- Dry apple slices and add them to your trail mixes
- Add sour or sweet apples to salads for crunchiness and extra flavor
- Add apples to your smoothies
- Make a yogurt parfait with apples
- Carve apples and stuff them with a granola and honey mix, then bake
- Roast apples with root vegetables to add sweetness
- Roast or cook apples alongside meats for added sweetness and flavor
Limit high-sugar apple products, such as juices and jams. They lack fiber and often contain added sugars.
Apple juice can also interact with some blood pressure medications. “Apple juice can interfere with absorption of atenolol which is a blood pressure lowering medication. Spacing out atenolol dosing and apple juice intake makes sense,’’ Elizabeth Klodas, president of Preventive Cardiology Clinic, founder and chief medical officer of Step One Foods in Minneapolis, Minnesota, told Health.
Eating apples daily may help lower blood pressure.
Polyphenols, fiber, and other nutrients in apples can help reduce inflammation, support healthy blood sugar and cholesterol levels, and protect your cells from damage.
However, don’t focus on a single fruit. Eat a variety of fruits daily to get a wide range of nutrients and polyphenols.
