A Whole Lot Healthier

Choosing whole apples over apple juice may provide extra health benefits. Whole fruit and fruit juices are easy ways to get your recommended daily intake of fruit. However, whole apples may have certain advantages over apple juice. Research suggests apples with the peels help inhibit LDL cholesterol oxidation more consistently than juice does. Minimizing LDL oxidation may help deter the development of arterial plaques.

Few people consistently meet the recommended daily intake of fruits and vegetables. Sipping fruit juice is one way to get your daily fruit needs. However, juices often are high in simple sugars and calories, both of which may promote weight gain. They also lack the fiber and full nutritional punch of whole fruits.

Whole apples are high in phytochemicals that may help reduce the risk of certain types of cancer, asthma, diabetes, and cardiovascular disease (CAD). They also are a good source of fiber. However, much of the fiber and phytochemicals resides in the peels. In fact, studies suggest apple peels contain two to six times more phenolic compounds than apple flesh and its juices.

A Sweet Health Treat

Indulge your sweet tooth with a heart-healthy treat. Dark chocolate may help lower blood pressure and improve insulin sensitivity in healthy people, a recent study concludes. Flavanols are likely the source of dark chocolate's health powers. They relax blood vessels and stimulate glucose absorption. Remember to eat chocolate in moderation; it's still high in fat and calories.

In addition to dark chocolate, other food sources of flavanols include green and black teas, Red Delicious apples with the peels, and apricots. Flavanols are polyphenolic compounds with antioxidant properties. Other important elements of blood pressure control are regular exercise and a varied diet that includes fish, nuts, dry beans, fruits, vegetables, and low-fat dairy and limits saturated fat and sodium.