By Stephanie Wiseman, Student Pharmacist and Karen L. Kier, Pharmacist on behalf of the ONU Healthwise Team 

The idiom “an apple a day keeps the doctor away” is believed to have started in the 1860s in Wales. The original version was noted as “eat an apple on going to bed and you’ll keep the doctor from earning his bread.” The current version dates back to 1887.

Numerous studies have confirmed the benefit of eating an apple a day. Heart benefits were seen in studies published in 2013 and 2015. A 2016 study showed a reduced risk of lung, breast and colon cancer when eating an apple a day for 5 years. A 2021 study showed a decreased risk of developing type 2 diabetes with daily apple consumption. Apples are a good source of fiber, vitamin C and antioxidants. 

Can eating apples as well as other fruits and vegetables benefit your heart?  READ MORE

Controlling blood pressure is one means to benefit your heart health. A normal blood pressure consists of a systolic pressure (top number) under 120 mmHg and a diastolic pressure (bottom number) under 80 mmHg. The American Heart Association considers a systolic pressure between 120-129 as elevated. Stage 1 hypertension is when the systolic blood pressure is between 130-139 and/or the diastolic blood pressure is between 80-89. 

Almost half of all adults have high blood pressure according to the Centers for Disease Control and Prevention. Having high blood pressure increases the risk for heart disease, stroke and chronic kidney disease. One of the main treatments for high blood pressure is the Dietary Approaches to Stop Hypertension (DASH) diet, a diet rich in fruits and vegetables. 

The DASH diet recommends 4-5 servings of fruits and vegetables a day. One serving of vegetables can be 1 cup of raw leafy green vegetables, ½ cup cut-up raw or cooked vegetables, or ½ cup of vegetable juice. One serving of fruit equals one medium fruit, ½ cup fresh/frozen/canned fruit, or ½ cup of fruit juice. This diet has been found to lower blood pressure, lower the risk and progression of kidney disease and lower the risk of heart disease by helping to reduce bad cholesterol and body weight. 

A study from The American Journal of Medicine tested the effects of adding 2-4 cups of fruits and vegetables daily to the diets of participants with high blood pressure and normal kidney function with chronic kidney disease over 5 years. The study found participants who added fruits and vegetables to their diet had improved kidney protection, lower blood pressure, lower bad cholesterol and lower body weight.

Diet can play a large role in your kidney and heart health. Many of the body’s functions produce acid. Your kidneys and lungs help regulate the amount of acid in the body. A diet high in foods sourced from animals, like meats, can produce too much acid, which can damage kidneys and weaken the strength of your heart. Plant sourced foods such as fruits and vegetables are known to produce bases, which can help to cancel out acid production. By adding extra fruits and vegetables like apples, berries, spinach and kale to your diet, you can help improve your heart and kidney health.

An apple a day is a good idea, but do not stay away from your healthcare providers. Get your blood pressure checked!

ONU Healthwise offers flu, RSV and COVID-19 vaccines. Vaccine clinics occur Monday through Friday from 4-6:00 p.m. Please call 419-772-3784 for more information.