Uncategorized | The Heart Health Benefits of Apples
The Heart Health Benefits of Apples
We’re all familiar with the saying “an apple a day, keeps the doctor away”. But is there actually some truth to it? Well yes, there is. Apples have a number of health benefits, and more specifically, they make a heart healthy addition to any diet.
What is National Heart Month?
February is National Heart Month. A month to raise awareness about cardiovascular health, and share prevention tips. According to the Heart and Stroke Foundation, an unhealthy diet is a leading risk factor for developing heart disease. Luckily, our diet is something we have control over, and it’s something that can be improved.
Research has shown that a diet that includes lots of fruits, vegetables, whole grains and plant-based proteins may lower the risk of developing heart disease by improving cholesterol levels, reducing blood pressure, managing blood sugars, and supporting a healthy body weight.
One component of a healthy, balanced diet is eating enough fruits and vegetables. Aiming for 7-10 servings per day is the goal, and one medium apple is equal to one serving. Apples are heart healthy for a number of reasons.
What are the heart health benefits of apples?
Apples are a good source of fibre – one medium apple has 4g of fibre. The recommended daily fibre goal for Canadian adults is 25-38g (25g for women, and 38g for men), and most people are not meeting this. Apples contain a specific type of fibre called pectin, which is a type of soluble fibre, and is found in the skin. Fibre does much more than keep us regular. It can help improve cholesterol levels, and manage blood sugars. It also helps keep us feeling fuller for longer, which may help with weight maintenance.
The skin of apples is also rich in flavonoids. These are compounds that are responsible for giving fruits and vegetables their beautiful colours. Research has shown that flavonoids have a number of health benefits, and with regards to heart health specifically, a diet rich in these compounds may help reduce high blood pressure.
Tips to enjoy more apples
If you’re not already enjoying an apple a day, now is the perfect time to start! And if you want to get the most out of apples and all the benefits they offer, here are some tips to try:
- Eat the skin! – most of the fibre and flavonoids are found in the skin, so don’t skip it
- Use applesauce in your baking – did you know you can replace half the oil or melted butter for unsweetened applesauce in certain baked goods? It works best for things like muffins, loaves, and cakes. This easy swap reduces the amount of saturated fat in your baking, and adds some natural sweetness.
- Try savoury pairings – apples themselves are sweet, but that doesn’t mean they should only be used in sweet recipes. Apples pair very well with certain savoury pairings, making them an incredibly versatile ingredient you can add to almost any recipe. Try pairing them with: sharp cheddar cheese, cabbage, onions, nuts, pork, peanut butter, or parsnips.
- Heart healthy cooking – this involves methods of cooking that use little to no added saturated fat. Baking, air frying, roasting, grilling, poaching or eating fresh are the heart healthiest ways to prepare apples, and are recommended over deep-frying.
If you need some inspiration, here are some easy, healthy apple recipes to try:
Apples are a heart healthy food that can be enjoyed nearly year round in Ontario. Look for the Foodland Ontario sticker on the apple or on the signage at the grocery store to know you’re purchasing a local Ontario apple. Aim to eat an apple a day by exploring different cooking techniques, trying different apple varieties, experimenting with different flavour combinations & trialling new apple recipes!
