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Key Takeaways
- A daily cup of blueberries may naturally lower blood pressure.
- Blueberry fiber helps cut cholesterol and steady blood sugar.
- Antioxidants in blueberries support heart and vascular health.
Eating 1 cup of blueberries daily is a great way to help lower your blood pressure. They are especially helpful if you already have high blood pressure, are at risk for heart disease, or have insulin resistance.
1. Anthocyanins Help Relax Blood Vessels
“Blueberries contain a special component, anthocyanins, which give blueberries their dark color and help the body produce nitric oxide, which allows the blood vessels to relax and open up, or dilate,” Ashlee Bobrick, MS, RDN, LD, a registered dietitian nutritionist at The Ohio State University Wexner Medical Center, told Verywell.
“Once the blood vessels relax, the blood can flow more easily, which means the blood pressure goes down," she added.
Research backs this up: studies have linked anthocyanin consumption with lower blood pressure.
2. Fiber Produces Heart-Friendly Fatty Acids
Blueberries are also a good source of fiber. Research has shown that increased fiber intake is associated with reduced blood pressure. When dietary fiber undergoes the process of fermentation in the gut, short-chain fatty acids (SCFAs) are produced. These are absorbed into your bloodstream, which can help lower blood pressure.
3. Fiber Also Helps Lower Blood Sugar and Cholesterol
The fiber in blueberries also helps keep your blood sugar stable and helps lower LDL (low-density lipoprotein), sometimes called “bad cholesterol”, Bobrick said. Lowering your cholesterol has been linked with a reduction in blood pressure.
4. Your Endothelium Function May Improve
The endothelium is a layer of cells in the lining of your blood vessels, and “there’s a thought that maybe blueberries improve what’s called the endothelial function,” Parveen Garg, MD, a cardiologist at Keck Medicine of USC, told Verywell.
Research has shown that blueberries have improved endothelial function. When your endothelial function is improved, this may lower your blood pressure.
How Many Servings of Blueberries Should You Eat?
Bobrick said you don’t have to buy fresh blueberries daily to reap the benefits of this fruit. “Research shows that consuming about one cup of fresh or frozen blueberries daily can help improve blood pressure and provide numerous other benefits,” she explained.
One cup of blueberries contains the following:
- Total calories: 84
- Total fat: 0.5 grams
- Carbohydrates: 21 grams
- Dietary fiber: 4 grams
- Total sugars: 15 grams
- Protein: 1 gram
- Calcium: 1 milligram
- Sodium: 1 milligram
- Iron: 2 milligrams
Regularly eating blueberries may have benefits beyond lower blood pressure, too.
“Blueberries are incredibly beneficial to consume regularly due to their rich nutrient profile,” Bobrick said. “Blueberries are rich in antioxidants, which reduce the risk of chronic diseases such as heart disease, cancer, and neurodegenerative diseases such as Alzheimer’s.”
They also support your immune system, support digestion, and help regulate your blood sugar, Bobrick added.
Read the original article on Verywell Health
