Consumed by the millions each year, apples are often seen as an ordinary snack. However, its nutritional composition hides fascinating biological mechanisms capable of directly influencing our blood balance. Far from being a simple grandmother’s remedy, its effects on lipids and vessel walls are the subject of rigorous scientific studies.
To understand how this fruit acts on our arteries, we must delve into the heart of its fibrous structure and its natural active ingredients which interact with our metabolism during digestion. Dietitian Julie Boët explains everything to us.
Pectin: the natural “trap” against bad cholesterol
The secret of the apple lies above all in its structure. Rich in soluble fiber, it acts as a real filter at the heart of our digestive system.
“Against cholesterol, the apple owes its benefits mainly to its richness in soluble fiber, notably pectin. This fiber forms a gel in the intestine which will trap part of the dietary cholesterol and bile acids, promoting their elimination.explains Julie Boët first.
This mechanism forces our body to draw on its own reserves. “The body is forced to use more circulating cholesterol to resynthesize it, which helps lower LDL cholesterol” she adds.
Potassium and polyphenols: the winning duo for your arteries
Beyond cholesterol, the apple is a valuable ally for regulating blood pressure thanks to its content of minerals and antioxidant compounds.
On the one hand, potassium helps the kidneys evacuate excess salt. On the other hand, flavonoids, such as quercetin, protect the walls of our vessels. According to the expert, “these compounds have antioxidant and anti-inflammatory effects, and contribute to better flexibility of blood vessels. This flexibility, or endothelial function, is key to maintaining stable blood pressure and avoiding arterial stiffness.
Why prefer whole fruit to fruit juice?
Not all apple shapes are equal. To protect your heart, you have to bite! The fruit matrix (its solid structure) plays a fundamental role in the diffusion of nutrients.
“Unlike fruit juices, whose effects are much more modest on cholesterol and blood pressure, the whole fruit retains its fiber and its food matrix, which explains its greater benefit. underlines the dietitian.
In addition, the whole apple offers a low glycemic index and lasting satiety, thus avoiding snacking which is harmful to cardiovascular health.
In practice: how to consume apples for maximum effect?
Do you have to eat kilos of it to see a change? No way. The key is consistency rather than quantity.
“One apple per day, or approximately 100 to 150 grams, appears to be a dose consistent with available data“, specifies Julie Boët. She recommends consuming the fruit with its skin (well washed or organic) so as not to lose any of the precious polyphenols. As for the ideal moment, it doesn’t matter: “It can be integrated into breakfast or dessert, the main thing being regularity over the week rather than a precise schedule.
In summary, the apple confirms its status as a local “super-fruit”. By acting simultaneously on fat trapping and arterial flexibility, it fits perfectly into a cardiovascular prevention strategy. Be careful, however, if you have fragile intestines: “In some people, particularly those suffering from irritable bowel syndrome, apples may be poorly tolerated due to their FODMAPs content.“, reminds the expert. In all cases, it is the overall balance of your plate that will make the difference!