Can Apple Cider Vinegar Protect Your Heart?
The short answer is yes. Apple cider vinegar (ACV) is heart healthy and has a multitude of other health benefits. Let’s take a look.
Vinegar comes from the French words for “sour” and “wine”. All vinegars are mostly a mixture of acetic acid (CH3COOH) and water. Vinegar is made in a two-step fermentation process. Take ACV for example. The first step uses yeast to ferment apple juice into cider. The next step uses bacteria to change cider into vinegar. According to the makers of the most famous product, Bragg’s Apple Cider Vinegar, the laundry list of benefits is extensive. But let’s look at the research on ACV.
In a study from 2008, diabetic rats fed with ACV had lower LDL, lower triglycerides, and better blood sugar control while increasing HDL (1). This is animal data that cannot always be applied to humans. Can’t hurt though.
A 2004 trial showed vinegar (not specifically ACV) improves insulin sensitivity, limits sugar breakdown from dietary sources, and increases cellular uptake of glucose into skeletal muscle. These are fascinating findings for those with diabetic or pre-diabetic conditions. ACV can help everyone (2). Multiple studies have replicated these findings. In fact, 2 tablespoons of ACV at bedtime led to significant improvements in glucose control (3).
A 2014 study found that ACV decreased oxidative injury in the rodent model and improved lipid control (4). Limiting oxidation is always a good thing, especially when it comes to the human body.
Other cardiovascular benefits likely come from ACV’s ability to promote digestion and overall gut health.
But there’s more
Vinegar may help with:
- Weight loss (5)
- Cancer (6)
- Skin conditions (my clinical experience)
Vinegar has been used for thousands of years as a disinfectant. Multiple studies have found vinegar to be very effective against bacteria such as E. coli and even mycobacteria such as tuberculosis! (7)
You see, those old home remedies do work.
How to use Apple Cider Vinegar
Apple cider vinegar is a great addition to olive oil and sea salt for a delicious salad dressing.
For people with heartburn or reflux, try 1 tablespoon of ACV in a little water prior to a meal. Sip on ACV in water at 50/50 combo in between meals and before bed. Brush your teeth afterward.
For skin warts or fungal toes, “paint” the area with a Q-tip 2-3x per day. This may take 2-3 months to resolve the affected area. No risk in trying and 100% safe compared with toxic prescription drugs.
- Pak J Biol Sci. 2008 Dec 1;11(23):2634-8.
- Diabetes Care January 2004 vol. 27 no. 1 281-282
- Diabetes Care November 2007vol. 30 no. 11 2814-2815
- J Membr Biol. 2014 Aug;247(8):667-73.
- Biosci Biotechnol Biochem. 2009 Aug;73(8):1837-43.
- Biofactors. 2004;22(1-4):93-7.
- J Food Prot. 1998 Aug;61(8):953-9.