Almost exactly one year ago, we explored the many health claims of apple cider vinegar (ACV) on the blog. This acid has been branded as a miracle food that will cure everything that ails you. Claims like that always give us pause. No food can fix every problem in your life. And, sweeping statements such as that can be misleading, wrong or downright detrimental. We looked into it and found that there was some proof that it both helped you feel full and helped blood sugar. Now, we heard new claims that apple cider vinegar can improve cholesterol, and we took a look at the current research. After all, scientists are making new discoveries all the time.

It seems that recent studies have cast doubts on many of the supposed benefits of ACV. However, the research has shown that the claims about cholesterol appear to be true. In fact, one study found that two tables of diluted ACV, drank twice a day, lowered cholesterol 13 percent. The BBC ran a small test, 30 participants in all. One group had ACV, one had malt vinegar and one had a placebo. The people drinking ACV saw a reduction in cholesterol and a drop in triglyceride levels. No other medical benefits were observed.

Pectin is found in ACV. LDL, “bad” cholesterol, bonds to pectin and is flushed from the system. That pectin remains in the vinegar when you cook with it. If the idea of drinking vinegar makes you uncomfortable, cooking with it in the place of other kinds of vinegar can be a great way to work it into your diet. Drinking it may give you pause as it’s terrible for your tooth enamel. If you want to drink it, be sure to wash your mouth out to protect your teeth. Otherwise, dressing, marinades or any other recipe you use vinegar in can be modified to use ACV. It can be nice to shake up your regular routine and find out how the twist will gently impact the flavors of a dish — you may find a new favorite!

There are also dietary supplements of ACV. The potency of the pectin can be decreased through pasteurization. However, if you buy from a reputable brand, that shouldn’t be an issue. We prefer to get the full benefits of products and will, therefore, cook with it whenever possible.

As always, speak to your doctor before making changes to your routine. Whenever something is a significant shift for you, it’s best to check with someone who knows your medical history. And, washing your mouth out after eating something acidic is always a good idea.