What happens to your blood pressure when you eat an apple every day

One apple a day may not keep the doctor away, but it could stimulate your heart health. Apples are filled with fiber and plant compounds which, according to researchers, can support healthy blood pressure.

How does the consumption of one apple a day affect blood pressure?

Apples are linked to better heart health, in part because their nutrients can help lower blood pressure.

“The apples are particularly rich in flavonoids, including quercetin and proanthocyanidins, as well as phenolic acids and dietary fibers,” said John Higgins, MD, cardiologist at Uthealth Houston. “These compounds can support cardiovascular health thanks to several mechanisms.”

1. Flavonoids help your blood vessels relax

Flavonoids, a type of vegetable compound in apples, signals your blood vessels to widen slightly, which facilitates blood flow, said Higgins.

2. Polyphenols calms inflammation

Apples contain antioxidants called polyphenols. These are natural anti-inflammatory drugs, and less inflammation means less stress on your arteries over time, according to Cassandra Lepore, MS, RD, recorded dietitian based in New York.

3. Antioxidants act as shields against cell damage

According to Higgins, antioxidants in apples protect your blood vessels from daily wear caused by unstable molecules in the body.

4. Fibers supports the healthier arteries

Soluble fiber in apples helps reduce cholesterol and keep your flexible arteries – two factors that support better long -term blood pressure control, said Lepore.

5. These compounds all work together

A review has revealed that eating whole apples – on a medium apple per day – is linked to modest improvements in blood pressure, cholesterol, inflammation and the function of blood vessels, reducing heart disease and the risks of stroke.

Together, these effects do not necessarily cause an immediate decrease in blood pressure readings, but they create a healthier environment for your heart and long -term blood vessels.

How many apples do you need to eat?

Is an apple enough a day to make a difference?

“Data suggest that consumption of one to two apples a day can provide cardiovascular advantages,” said Higgins. However, “these effects can be the most apparent over prolonged periods rather than reductions in acute blood pressure”.

Research specifically indicates whole apples and the most beneficial. A study of more than 2,300 people with hypertension revealed that those who ate whole apples three to six times a week lived longer and had better cardiovascular results. On the other hand, the apple juice and the apple compote did not offer the same advantages linked to blood pressure.