Fruits are good, we all know that much – but certain fruits are heart superstars when it comes to heart healthy nutrients.
An example par excellence? Blueberries. Not only do these tiny berries make a delicious addition to smoothies and oatmeal they could also be potent partners in maintaining healthy blood pressure.
When it comes to heart health, science may have given you a reason to include blueberries in your life. An increasing amount of clinical evidence demonstrates that daily consumption of blueberries can also result in reduced blood pressure, a completely natural way of lowering your blood pressure.
But how does that? And how many do you think you must eat? We invited a cardiologist and two registered dietitians to simplify it all.
Why Blueberries Are Good to Lower Blood Pressure
Dr. Cheng-Han Chen, a board-certified interventional cardiologist at MemorialCare Saddleback Medical Center, stated that the magic is in a plant compound called anthocyanins. They belong to the flavonoid family of compounds which have been described to possess antioxidant and anti-inflammatory properties.
Anthocyanins assist in enhancing the performance of the endothelial cells that line our blood vessels, explains Dr. Chen.
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When these cells are working properly, they may assist in relaxation of blood vessels, and this can aid in the management of blood pressure.
Placed in simple terms: Blueberries keep your blood vessels open and bendable. That facilitates the flow of blood, and the heart does not have to work hard.
Research Sayings
These assertions are supported by science. A 2019 study published in The Journals of Gerontology found that individuals who took blueberries daily experienced a reduction in their systolic blood pressure (the top number in a blood pressure reading) by approximately 5 mmHg.
It might not sound like much, but the American Heart Association lists systolic blood pressure as a significant indicator of heart issues in the future. A small decrease will go a long way in the long run.
What other reason blueberries assist? It is believed that they increase nitric oxide in the body, explains Sophie Lauver, a registered dietitian with Aeroflow Diabetes. She explains that nitric oxide assists in the dilation of blood vessels to facilitate the flow of blood.
This also averts the stiffening of the arteries (arterial stiffness) whereby arteries become unable to dilate and constrict in response to the rising and falling levels of blood pressure- a condition that is known to contribute to cardiovascular disease.
Fiber Rich and Goodness Overloaded
Blueberries also contain a good amount of fiber, a nutrient that is also important in maintaining a healthy heart. High-fiber diets have been consistently recommended to reduce blood pressure and blueberries provide a tasty means of increasing the amount of fiber on your plate.
But there is more. Lauver further says that blueberries contain anthocyanins, which also aid in preventing inflammation, oxidative stress, and aging. Not only that, they are an excellent source of vitamins C and K, and have even been suggested to improve memory capability.
Do They Suit Everyone?
Yup, older peoples and post-menopausal ladies in particular. Kit Broihier, a registered dietitian and consultant to the Wild Blueberry Association of North America, says that the blood pressure benefits have been demonstrated in several studies in various populations.
Interestingly, a large number of these studies did not use fresh berries but freeze-dried wild blueberry powder. This is to say you do not have to eat them raw to reap the benefits- you can still add them to smoothies, bake them or have them in oatmeal.
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What is the Recommended Amount of Blueberries to Eat?
A useful amount of blueberries is approximately one cup a day, according to experts. Dr. Chen suggests having two cups of fruit in a day, and blueberries can comprise one of the portions.
Lauver concurs, explaining that the 2019 study discovered that a cup a day was a beneficial quantity. A handful or two-that comes easy-to breakfast, snacks, or dessert.
What is the Difference Between Wild and Regular Blueberries?
To give it a further boost, you can resort to wild blueberries which are usually sold in the frozen food section of supermarkets. Although wild blueberries are tiny, Broihier says, “They are powerful little berries.” They are smaller, so you will have more berry skin in a serving, and that is where most of the nutrients are located.
In comparison to the common cultivated blueberries, the wild blueberries contain:
2 times the antioxidant capacity
anthocyanins 33 percent more
72 percent additional fiber
Their flavor is also richer and they are thus tastier in most recipes.
Additional Blood Pressure Reducing Foods
Although blueberries are a heart-smart food on their own, they are even better when consumed as a part of a heart-healthy diet. Dr. Chen and Lauver suggest also consuming:
Other berries such as strawberries, blackberries, and raspberries
Oranges and lemons are citrus fruits.
Bananas, kiwi, watermelon, sweet potatoes, lentils, spinach, and dried fruits are all potassium-rich foods.
These foods can synergize to enable you normalize your blood pressure and lower your chances of cardiovascular issues naturally.
The Bottom Line
One of the easiest, most delicious, and science-proven methods of helping your heart is including blueberries in your daily diet. Fresh or frozen, wild or regular, this little fruit is big news, particularly where blood pressure is concerned.
The next time you are at the grocery store be sure to pick up a bag or two. Your taste buds (and your heart) will thank you.