Is Apple Good For High Blood Pressure?
Looking for how to solve high blood Pressure? Well I bet you that you are at the right place. Apple is good for high blood pressure due to the fact that it can also help your blood pressure at healthy levels. High blood pressure results in around 1100 deaths per day in the U.S. Which means keeping your blood pressure down is vital for living a healthy life.
Fortunately, having an apple a day can help for that. That said, in this article we are going to see how actually apple is good for high blood pressure.
Can an apple a day keep the heart safe?
It may not be able to keep the doctor away, but it can certainly aid in the prevention of heart disease. In the United States, heart disease is a common problem. According to the CDC, one out of every three Americans has excessive blood pressure, and 610,000 individuals die from heart attacks each year. But what if you could take a special tablet that would reduce your risk of heart disease by 40%?
SEE ALSO: 17 Ways to Lower Your Blood Pressure
Wouldn't you strive to obtain the medication at whatever cost? As it turns out, the remedy for lowering heart disease risk is readily available at the local grocery shop for only a few dollars per pound. All you need is an apple a day to be healthy. It's possible that it won't be able to keep the doctor away , but can sure protect you from heart disease.
Heart disease is a widespread issue in the U.S. In fact, according to the CDC, 1 in 3 Americans suffer from high blood pressure, and 610,000 people die of heart attacks each year. But what if there was a special pill you could take to lower your chances of heart disease by 40 percent? Wouldn’t you try to get the medicine no matter the cost? As it turns out, the solution for decreasing risk of heart disease is available to anyone for only a few dollars per pound at the local grocery store. All you need is an apple a day.
Apple a miracle fruit
A lot of factors can influence your risk of heart disease; having high blood pressure or high cholesterol, for example, can significantly raise your risk. As you get older, being overweight or diabetes can raise your risk of heart disease. Fortunately, apples, dubbed the "wonder fruit," can help prevent all of these problems.
For starters, apples are high in soluble fiber. Soluble fiber is now proven to help lower "bad" cholesterol levels in the body. Apples can also help you maintain a healthy blood pressure level. In the United States, about 1,100 people die every day due to high blood pressure, so keeping your blood pressure under control is critical for living a healthy life. Fortunately, eating an apple every day can assist with this. Apples have reached their limit.
The link between an apples and heart health
A recent Chinese study added to the growing body of evidence linking apples to an increased risk of heart attacks. Between 2004 and 2014, 512,000 adults aged 35 to 74 were enrolled in the study. The patients' meals, physical activities, and behaviors, as well as their blood pressure and blood sugar levels, were studied for a decade.
Researchers discovered that persons who ate fresh fruit on a daily basis had a 40% lower risk of dying from a cardiovascular disease (CVD), a 34% lower risk of having a heart attack, and a 30% lower risk of having a stroke. They also had a lower risk of getting diabetes as a result of their lower glucose levels.
40% is a big number, and it doesn't take a lot of money to get there.
Here are Some Benefit of eating an apple
Apples are nutrient-dense fruits, which means they have a lot of nutrients in each serving.
For a 2,000-calorie diet, the current Dietary Guidelines for Americans recommend 2 cups of fruit per day, with whole fruits like apples being preferred (2Trusted Source)
The following nutrients are found in one medium 7-ounce (200-gram) apple (3Trusted Source)
Carbohydrates: 28 g
5 grams of fiber
10% of the Daily Value for Vitamin C (DV)
Copper: 6% of the daily value
Potassium: 5% of the daily value
Vitamin K: 4% of the daily value
Vitamins E, B1, and B6 offer 2–5% of the daily value in the same serving.
Vitamin E is a fat-soluble antioxidant, whereas vitamin B1 (commonly known as thiamine) is required for growth and development, and vitamin B6 is required for protein metabolism.
4Reliable Source, 5Reliable Source
2. May support weight lost
People have a high fiber and water content, which makes them filling.
Increased fullness is a weight-loss technique since it helps you control your hunger. As a result, you may find yourself using less energy (9Trusted Source).
Eating whole apples boosted feelings of fullness for up to 4 hours longer than eating apple purée or juice, according to one study. Because entire apples slow down gastric emptying (the pace at which your stomach empties its contents), this happened (10Trusted Source).
Apple consumption has also been shown to lower Body Mass Index (BMI), a weight-related risk factor for heart disease (11Trusted Source).
Apple polyphenols may have anti-obesity properties as well (1,2).
3. Could be good for your heart
The consumption of apples has been related to a reduced risk of heart disease (13Trusted Source).
One possible explanation is that they contain soluble fiber. This type of fiber can aid in the reduction of blood cholesterol levels.
Another reason could be that polyphenols are available. Some of them, such as the flavonoid epicatechin, have been shown to reduce blood pressure (13Trusted Source).
Flavonoids have also been associated to a lower incidence of stroke in studies (14Trusted Source, 15Trusted Source).
Furthermore, flavonoids can help prevent heart disease by lowering blood pressure, lowering LDL cholesterol oxidation, and lowering atherosclerosis (plaque formation in the arteries) (14Trusted Source).
Another study found that eating white-fleshed fruits and vegetables such as apples and pears lowers the risk of stroke. Approximately 1/5 cup
4. Linked to a lower risk of diabetes
Apples may also help to lower your risk of type 2 diabetes.
A review of studies indicated that consuming apples and pears reduced the chance of developing type 2 diabetes by 18 percent. In fact, just one meal every week could lower your risk by 3%. (17Trusted Source).
This positive impact could be explained by their high level of the antioxidant polyphenols quercetin and phloridzin (18Trusted Source, 19Trusted Source, 20Trusted Source).
The anti-inflammatory properties of quercetin may help to lower insulin resistance, which is a major risk factor for diabetes. Meanwhile, phloridzin is thought to inhibit sugar uptake in the intestines, resulting in lower blood sugar levels and hence a lower risk of diabetes (19Trusted Source, 20Trusted Source).
5. May Promote gut Health
Pectin, a form of fiber that works as a prebiotic, is found in apples. This means it nourishes your gut microbiota, which is made up of beneficial bacteria.
Your gut microbiota plays an important role in your general health and well-being since it is involved in numerous functions connected to health and disease. A healthy stomach is frequently necessary for good health (21Trusted Source, 22Trusted Source, 23Trusted Source).
Because dietary fiber cannot be digested, pectin reaches your colon undamaged, allowing healthy bacteria to flourish. It boosts the ratio of Bacteriodetes to Firmicutes, the two types of bacteria that live in your gut (13Trusted Source, 24Trusted Source, 25Trusted Source).
According to new research, apples may help guard against chronic diseases like obesity and type 2 diabetes by modifying your gut microbiome in a good way.
6. May help to prevent cancer
Apples include antioxidants that may help prevent malignancies such as lung, breast, and digestive tract cancers (26Trusted Source).
These effects may be linked to apple polyphenols, which prevent malignant cells from growing in test tubes (27Trusted Source).
Furthermore, higher apple consumption was connected to a decreased risk of cancer death in one research of women (28Trusted Source).
The fiber content of apples may potentially play a role in their cancer-fighting abilities.
Another test-tube study discovered that apple pectin fiber could slow the growth of malignant cells and even cause them to die (29Trusted Source).
However, further human study is needed to better understand the potential link between apples and cancer prevention, such as determining appropriate amounts and eating times (27Trusted Source).
7. May help protect your brain
Apples include quercetin, which may protect your brain from oxidative stress (32Trusted Source).
The antioxidant actions of quercetin have been shown in rats to protect the brain and nerves from oxidative damage and to prevent injuries that can lead to degenerative brain disorders such as Alzheimer's disease and dementia (33Trusted Source, 34Trusted Source, 35Trusted Source, 36Trusted Source).
READ ALSO: The Guide to Eating Healthy in Real Life
Quercetin may also protect nerves from stress-related nerve injury by modulating oxidative and inflammatory stress indicators (31Trusted Source).
However, keep in mind that the majority of studies focuses on a single chemical rather than whole apples. As a result, more research is required before any conclusions can be drawn.
8. May help to fight asthma
Oxidative damage is caused by an excess of damaging chemicals known as free radicals. This could trigger inflammatory and allergic reactions in your body (30Trusted Source).
The antioxidant quercetin found in apple skin can help regulate your immune system and prevent inflammation. This could theoretically make apples useful in the late stages of bronchial asthma responses (30Trusted Source).
Quercetin may be a good treatment for allergic inflammatory disorders like asthma and sinusitis, according to test-tube and animal research (30Trusted Source).
Other substances contained in apples, such as proanthocyanidins, may also help to lessen or prevent allergic asthma airway inflammation (31Trusted Source).
Risk of eating expire apple
Although eating apples that are beginning to rot isn't necessarily unsafe, apples, like other fresh fruit, are susceptible to mold growth.
Microorganisms generate mold, which can trigger allergic or respiratory problems in some people. Mycotoxins, which are responsible for many foodborne illnesses, are produced by some microbes (5, 6Trusted Source).
Patulin, a mycotoxin produced by the Penicillium expansum species, causes damage to apples. When consumed in big amounts, patulin can cause nausea and bleeding ulcers, as well as raising your cancer risk (6Trusted Source, 7Trusted Source).
Mycotoxins can also upset your gut bacteria, which can have a detrimental impact on your immune system and raise your risk of contracting various diseases (8Trusted Source, 9Trusted Source).
Final Thoughts on Is Apple Good for High Blood Pressure
Apples are a healthy, low-fat, and low-calorie snack option. They're high in fiber and antioxidants, which may protect you from a range of chronic illnesses. It's best to eat the whole apple, including the skin, to get the most health advantages from it.
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