Fall is peak apple harvest season in Tennessee. There’s no better time to take advantage of one of the state’s most nutritious foods.
“Apples are a healthy and quick fruit option,” says Susan Thomas, a registered dietitian at BlueCross BlueShield of Tennessee. “They work well as portable, fiber-rich snacks and are easy to add to daily meals.”
Why apples are good for your heart
Susan Thomas: Apples contain a soluble fiber called pectin, found primarily in and near the peel. When pectin enters the digestive tract, it absorbs water and forms a gel-like substance that binds bile acids and helps remove them from the body. Over time, this may help lower LDL — or “bad” — cholesterol levels. Along with helping lower LDL cholesterol, getting enough fiber is associated with better overall heart health.
Pectin also slows digestion, which can increase feelings of fullness and help support stable blood sugar levels. Apples also provide vitamins and plant compounds. These provide antioxidant properties that may help protect cells from inflammation and oxidative stress, a type of cell damage. Apples are low in sodium and relatively low in calories.
The bottom line: When you replace a processed snack like chips with an apple, you are making a healthier choice for your heart and digestive health.
Which apple variety is best for your health?
Susan Thomas: Tart, underripe apples like Granny Smith tend to contain more pectin than fully ripe, very sweet varieties. That said, don’t get too hung up on which variety has more pectin. Eat the apples you enjoy and that you will eat regularly. Consistency matters more than pectin content.
Be sure to wash the apple well. Eat it with the peel to benefit from both pectin and the insoluble fiber found primarily in the skin.
How to select and store apples
Susan Thomas: Choose firm apples with intact peels and no cuts or soft spots. Try to select apples that seem heavy for their size. At farmers markets, ask about the flavor, texture or best uses for different varieties.
For storage, room temperature works well if you plan to eat apples within a few days. For larger quantities, store them in the refrigerator crisper drawer, where they can stay fresh for several weeks. Take them out in the morning if you plan to eat them that day. Wash apples just before eating rather than before storage to help preserve freshness.
Simple ways to add apples to your day
Susan Thomas: Apples can fit easily into any meal:
Breakfast: Add sliced apples to oatmeal or yogurt. Or pair them with cheese or nut butter for a quick or grab-and-go option.
Lunch: Add diced apples to a salad, turkey sandwich or wrap. Mix into chicken or tuna salad for added crunch.
Dinner: Serve baked apples as a side dish. Mix diced apples into rice, stuffing or cabbage slaw.
Snacks: Apples pair well with a small amount of protein — a handful of nuts, nut butter, or cheese.
“Adding apples to meals is a simple way to boost fiber intake and support heart health,” Susan says. “Apples can be affordable, and they are portable and available in many varieties. This makes them an easy choice for busy lifestyles.”
More from Susan Thomas on WellTuned
Get more information about specific health terms, topics and conditions to better manage your health on bcbst.com. BlueCross BlueShield of Tennessee members can access wellness-related discounts on fitness products, gym memberships, healthy eating and more through Blue365®. BCBST members can also find tools and resources to help improve health and well-being by logging into BlueAccess and going to the Managing Your Health tab.