Overview

Cholesterol is a fat, also known as a lipid, and is part of your normal bodily function and an important component of cell membranes and hormones. There are two main sources of cholesterol in your blood: foods and production from your liver.
Hyperlipidemia (increased lipid levels in the blood) can have a negative impact on your health. High cholesterol may not normally create symptoms, but it does raise your chance of significant health problems.¹ To decrease your risk of developing serious health conditions, experts suggest consuming apples. 

There is a huge variety of them: from red ones, like Red Delicious, Fuji, or Gala, to green ones, like Granny Smith. They’re widely used in recipes like pies, muffins, jam, oatmeal, or smoothies. They are also great as snacks smeared with nut butter. In addition to their versatility as ingredients, apples are an exceptionally healthy fruit with research suggesting many health benefits.²

Cholesterol and health 

Two types of proteins carry cholesterol to and from cells. One is low-density lipoprotein or LDL. The other is high-density lipoprotein or HDL.¹
LDL is regarded as "bad" cholesterol because it promotes the accumulation of fatty deposits in arteries (atherosclerosis). This narrows the arteries and increases the risk of heart attack, stroke, and peripheral artery disease (PAD).
HDL is thought of as the “good” cholesterol because a healthy level may protect your cardiovascular health. HDL moves the LDL from the arteries back to the liver, so that it can be broken down and cleared from the body, but can’t completely remove it from the body.

What you consume can influence the quantity of cholesterol in your blood. Cholesterol is a waxy chemical required by your body to operate. Your liver generates enough cholesterol to keep your body running smoothly. As a result, you don't need to consume it (and it's not an essential vitamin). Your dietary cholesterol is external and unnecessary, like adding sand to a beach. However, your food only influences roughly 20% to 30% of the cholesterol in your blood.

Certain meals might increase your "bad" cholesterol (LDL) level to rise over normal. Other meals, on the other hand, can help reduce your LDL level. Knowing which foods to consume and which to avoid might help you manage your diet.³

Nutritional components of apples 

Apples include a lot of fibre, vitamin C, and antioxidants. They are also incredibly filling, especially given their low-calorie level. According to research, eating apples has several health benefits.⁴ 

Apples are mostly composed of water and carbs. They include a significant amount of simple sugars (fructose, sucrose, and glucose). Despite their high carbohydrate and sugar content, their glycemic index (GI) ranges from 29 to 44. The GI is a measurement of how food affects blood sugar levels after eating. Low levels are linked to a variety of health advantages.

Apples are high in fibre. Pectin, an insoluble and soluble fibre, accounts for a component of their fibre. Soluble fibre has been linked to a slew of health advantages, in part because it nourishes the good bacteria in your gut. 

Apple pectin has been shown to improve heart health by decreasing cholesterol and blood pressure. This molecule binds to bile acids in the small intestine, which may aid in cholesterol reduction. Pectin lowers LDL (bad) cholesterol without changing HDL (good) cholesterol, according to a review of research involving multiple people. Overall, pectin reduced total cholesterol by 5-16%. This is significant since high total and LDL (bad) cholesterol levels are a key risk factor for heart disease.  Other human and animal investigations have shown comparable results. Furthermore, apple pectin has been linked to an increase in blood pressure, which is another risk factor for heart disease. A meta-analysis found that taking 9 grams of pectin daily for 7 weeks reduced both systolic and diastolic blood pressure.^5,6

Incorporating apples into the diet 

Making apples a part of your diet is a matter of habit, you can start in smaller bits. By just adding them in recipes instead of directly consuming them, to get a taste for them. Following are a few ways that they can be used.

Apple wheat muffins for breakfast

There's no doubt that apples create great baked delicacies, from apple pie to apple cobbler. If you're searching for something naturally sweet to start your day, apple wheat muffins are the way to go. This delicious combination of cinnamon, ginger, sea salt, yoghurt, and apples will make even those of us who aren't morning people grin.

As cereal

Don't have time to prepare a whole meal? Throw a couple of apple slices into your cereal. It may not be the most imaginative solution, but it will suffice!

Apple tuna salad for lunch 

Instead of your usual chopped salad, consider topping it up with apple pieces and tuna. Impress your lunch companions by grilling apple slices the night before. With just a few minutes on each side, your apples will caramelise to sweet, delicious perfection!

Apple butter

The less popular cousin of peanut butter is a delicious spread that goes well on anything from whole wheat toast to apple slices.

Applesauce

Why do most of us stop eating applesauce once we've outgrown our baby years? Simply adding a few scoops of applesauce to your lunch or as a mid-day snack will help.

Meat and apples for dinner

Nothing shouts autumn more than this warm, spicy, and sweet meal. With some mashed potatoes and string beans on the side, you've got a meal that everyone in the family will like - even the kids!

Salad with chicken and apple pasta

Chicken and apples may not be the first thing that comes to mind when you think of popular cuisine combinations, but trust us when we say they're wonderful together! Not only is it delicious, but it's also surprisingly cheap to make, especially if you buy the chicken in bulk and freeze it.

Apple pudding for dessert 

Apple custard is a quick and easy dish that may be served hot or cold. While its delightful combination of butter, cream, apple chunks, and lemon is a classic apple custard flavour, you can always experiment with various varieties of apples, cinnamon, almonds, and vanilla.

Lifestyle and cholesterol reduction 

Methods for lowering cholesterol^{7, 8}

• Consume less greasy foods
• Reduce your intake of fatty foods, particularly those high in saturated fat
• You may still eat foods that contain unsaturated fat
• Check food labels to find what kind of fat is in it

Consume more of the following

• Oily fish, such as mackerel and salmon
• Nuts & seeds 
• Brown rice, whole grain bread, and wholewheat pasta
• Veggies and fruits

Try eating less

• Pies, sausages, and fatty meats 
• Butter, lard, and ghee 
• Cream and hard cheese, such as cheddar 
• Cakes and biscuits
• Foods using coconut or palm oil

Increase your physical activity

Aim for 150 minutes (2.5 hours) of exercise every week. Try different types of exercise that can get your heart rate up, such as swimming, cycling, or brisk walking. Try a few different workouts to discover one you enjoy. If you love it, you are more inclined to continue doing it.

Quit smoking

Smoking can boost your cholesterol and increase your risk of major issues such as heart attacks, strokes, and cancer. If you wish to quit smoking, you can seek assistance and support from:

• Your doctor
• Your local Quit Smoking Service - your doctor may refer you or you can call local helpline numbers for important suggestions and guidance on how to reduce cravings

Reduce your alcohol consumption

• Try to avoid consuming more than 14 units of alcohol per week; have multiple drink-free days per week; and avoid drinking a large amount of alcohol in a short time (binge drinking)
• If you're having trouble cutting back, seek help from your doctor

Cholesterol-lowering medication

You may require cholesterol-lowering medication:⁹

• If your cholesterol level has not decreased despite changes in food and lifestyle, you are at a high risk of suffering a heart attack or stroke
• Consult your doctor about whether you need medication
• Statins (medications that are prescribed)
• Statins are the most often used cholesterol-lowering medication

Cholesterol-lowering medication decreases the quantity of cholesterol produced by your body. You take one pill every day for probably the rest of your life.

Potential benefits and risks 

Given their enormous popularity, it's hardly a surprise that apples have been widely researched. They have been shown to help control blood sugar levels with type 2 diabetes. According to some research, eating apples can help reduce blood sugar levels and protect against diabetes. Some antioxidants in apples may also impede digestion and absorption of sugars.

Eating one or more apples per day was connected to a 28% decreased risk of developing type 2 diabetes in one study.¹⁰ Lab studies have even shown that apple phytonutrients can protect against lung and colon cancer.^11,12,13 There is potential evidence from human research as well. According to one study, people who ate one or more apples per day had a 20% reduced risk of colorectal and 18% lower risk of breast cancer, respectively. Apples are usually tolerated well, although it is worth noting that they contain FODMAPs, a fibre that may cause digestive symptoms such as gas and stomach discomfort, especially in those who suffer from irritable bowel syndrome (IBS). Also, their fructose concentration may potentially be an issue for persons who are fructose intolerant.

FAQs

Can eating apples alone significantly reduce cholesterol levels? 

No, eating apples alone will not significantly reduce cholesterol. There has to be a balance of other lifestyle changes like exercise.

How many apples should I eat each day to lower cholesterol? 

There are no specific recommendations in place. It is said that one should eat one apple a day, to help in lowering your cholesterol levels. The World Health Organization (WHO) recommends as part of a healthy diet low in fat, sugars and sodium, consuming more than 400 grams of fruits and vegetables per day.

Are apple supplements or apple juice as effective as whole apples for lowering cholesterol?

No, supplements do not replace the fibre content in apples, therefore it is not as effective in lowering your cholesterol. 

What should I do if I have concerns about apple allergies or sensitivities? 

If you have concerns about allergies, inform your doctor, as they can arrange for you to get an allergy test done. If you do have an allergy to apples, it is best to refrain from consuming them.

Summary

• Apples are a nutritious, flavorful fruit and are one of the most popular in the world
• Although not high in vitamins and minerals, they are high in fibre and antioxidants
• Apples may provide several advantages, including enhanced heart health and a decreased risk of cancer and diabetes. They may also help with weight loss
• Apples are a good choice for a healthy diet