They say an apple a day keeps the doctor away. If you suffer from high blood pressure or elevated cholesterol, it just might. Apples are naturally high in potassium and low in sodium. Because sodium increases blood pressure and potassium blunts the effects of sodium, this combination may be effective in lowering your blood pressure. Apples are also high in soluble fiber, which helps to lower levels of LDL, the "bad," cholesterol.
Blood Pressure and Sodium
High blood pressure, defined as 140/90 mmHg, affects 1 in 4 adults and is the leading cause of stroke. It is also associated with diseases of the heart and kidney, according to the National Heart Lung and Blood Institute. A reduced intake of sodium contributes to a decrease in blood pressure, and adults should consume under 2,400 mg per day. Naturally low in sodium, apples fit into a reduced-salt diet. One large apple contains 2 mg of sodium.
Potassium's Role
Potassium has the opposite effect on blood pressure than sodium, helping to lower levels, according to the American Heart Association. The adequate intake for potassium is 4,700 mg per day. At 115 calories, one large apple contains nearly 240 mg, making it a good source. Other potassium-rich foods include leafy green vegetables, tomatoes and cucumbers.
Cholesterol and Fiber
High cholesterol can increase your risk for developing heart disease. Elevated levels can cause fatty deposits to develop in your blood vessels, which compromise blood flow and can damage your heart and other organs. Soluble fiber reduces the amount of dietary cholesterol that enters your bloodstream, and consuming five to 10 mg per day decreases your total and LDL cholesterol levels, according to MayoClinic.com. One apple contains nearly 5.5 g of fiber, a mixture of soluble and insoluble types.
Considerations
Both high blood pressure and elevated cholesterol are potentially serious conditions that if untreated can result in life-threatening conditions such as kidney failure, stroke and heart failure, according to "Current Medical Diagnosis and Treatment." In addition to lifestyle modifications such as exercise, smoking cessation and drinking alcohol in moderation, diet is an effective method of increasing overall health and reducing your risk of these diseases. However, inherited forms of high blood pressure and elevated cholesterol exist and lifestyle modifications alone may prove insufficient. Talk to your doctor for more information.
References
- American Heart Association: Potassium and High Blood Pressure
- National Heart Lung and Blood Institute; Statement on Sodium Intake and High Blood Pressure; August 1998
- "Current Medical Diagnosis and Treatment"; Stephen J. McPhee; 2011
- National Agricultural Library: Apples, Raw, With Skin
- MayoClinic.com: Cholesterol; Top Five Foods to Lower Your Numbers; May 2010
