Key Takeaways
Apples are rich in fiber and flavonoids, compounds that may support heart health and improve how blood vessels function.Current research shows regular consumption of apples can contribute to long-term cardiovascular benefits.Eating one to two whole apples daily may be most effective.
An apple a day may not keep the doctor away, but it could boost your heart health. Apples are packed with fiber and plant compounds that researchers say may support healthy blood pressure.
How Does Eating an Apple a Day Affect Blood Pressure?
Apples are linked to better heart health, partly because their nutrients may help lower blood pressure.
“Apples are particularly rich in flavonoids, including quercetin and proanthocyanidins, as well as phenolic acids and dietary fiber,” said John Higgins, MD, cardiologist at UTHealth Houston. “These compounds may support cardiovascular health through multiple mechanisms.”
1. Flavonoids Help Your Blood Vessels Relax
Flavonoids, a type of plant compound in apples, signals your blood vessels to widen slightly, making it easier for blood to flow, said Higgins.
2. Polyphenols Calm Inflammation
Apples contain antioxidants called polyphenols. They’re natural anti-inflammatories, and less inflammation means less stress on your arteries over time, according to Cassandra Lepore, MS, RD, a registered dietitian based in New York City.
3. Antioxidants Act Like Shields Against Cell Damage
According to Higgins, antioxidants in apples protect your blood vessels from everyday wear and tear caused by unstable molecules in the body.
4. Fiber Supports Healthier Arteries
The soluble fiber in apples helps lower cholesterol and keep your arteries flexible—two factors that support better long-term blood pressure control, said Lepore.
5. These Compounds All Work Together
One review found that eating whole apples—about one medium apple a day—is linked with modest improvements in blood pressure, cholesterol, inflammation, and blood vessel function, lowering heart disease and stroke risks.
Together, these effects don’t necessarily cause an immediate drop in blood pressure readings, but they create a healthier environment for your heart and blood vessels over the long run.
How Many Apples Do You Need to Eat?
Is one apple a day enough to make a difference?
“The data suggest that consuming one to two apples daily may provide cardiovascular benefits,” said Higgins. However, “these effects may be most apparent over extended periods rather than as acute blood pressure reductions.”
Research specifically points to whole apples as the most beneficial. A study of more than 2,300 people with hypertension found that those who ate whole apples three to six times per week lived longer and had better cardiovascular outcomes. In contrast, apple juice and applesauce did not offer the same blood pressure–related benefits.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Sandoval-Ramírez BA, Catalán Ú, Calderón-Pérez L, et al. The effects and associations of whole-apple intake on diverse cardiovascular risk factors. A narrative review. Crit Rev Food Sci Nutr. 2020;60(22):3862-3875. doi:10.1080/10408398.2019.1709801
Sun C, Chen Y, Guan Y, Zeng Y, Li J, Chen L. The influence of different forms of apple products on all-cause mortality in patients with hypertension. Front Nutr. 2025;11:1461196. Published 2025 Jan 24. doi:10.3389/fnut.2024.1461196
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