Pectin is a soluble fiber that is naturally in apples and citrus fruits. Pectin is a common ingredient in confectionery and baking goods because of the pleasant flavor and texture it produces. Apple pectin is the most common, because it is less viscous, tends to be clearer and sets at a higher temperature than citrus pectins. Apple pectin may help lower blood pressure, in addition to other health benefits.
Lowering Cholesterol
One of the likely reasons that apple pectin lowers blood pressure is its effect on cholesterol. As a soluble fiber, apple pectin absorbs water to become a viscous gel. It then travels to the small intestine, where it interferes with the body's absorption of lipids, including cholesterol. This can significantly reduce overall cholesterol levels as well as low-density lipoprotein cholesterol flowing freely throughout the bloodstream. Lowering cholesterol can significantly reduce blood pressure and potentially alleviate hypertension.
Reducing Calorie Intake
As a soluble fiber, apple pectin also slows digestion by reducing the rate at which food leaves the stomach and absorbs into the bloodstream through the intestine. The result is twofold -- on one hand, the delay prevents large loads of carbohydrates and fats, giving the body more time to digest rather than allowing these extra calories to accumulate and convert directly to storage. It also extends the amount of time you feel satisfaction after eating, preventing further eating while you're still processing calories from your last meal. The overall effect is reduced calorie intake, which prevents stress to the digestive system and weight gain that can contribute to high blood pressure.
Controlling Blood Sugar
In addition to absorbing lipids, apple pectin also absorbs sugars while in the intestine. This effect compounds with its propensity to slow digestion, significantly reducing both overall blood sugar and rises in blood sugar. This can prevent weight gain and metabolic disorders associated with high carbohydrate consumption that can result in hypertension.
Other Benefits
There are several other benefits associated with apple pectin. For example, it ferments in the colon, benefiting native bacteria. Moreover, apple pectin fermentation results in butyric acid, a fatty acid that tends to bind to potential mutagens and toxins, removing them from the body when it passes with feces. According to "Greens are Good for You!" authors Earl Mindell and Tony O'Donnell, apple pectin may also be bacteriostatic, which means it reduces or arrests the activity of harmful bacteria in the colon. These benefits may help to indirectly lower blood pressure by promoting overall health and preventing health difficulties that can lead to complications throughout the body.
References
- "Greens are Good for You!"; Earl Mindell and Tony O'Donnell; 2002
- "Sugar Confectionery Manufacture"; E. B. Jackson, Editor; 1999
- "Modified Citrus Pectin"; Nan Kathryn Fuchs; 2003
- MayoClinic.com; Dietary Fiber: Essential for a Healthy Diet; November 2009
