Here’s what happens to your blood pressure when you eat blueberries every day, initially appears on a parade.
Nutritional tips for daily fruit eating are quite common, but all fruits are created equal?
We will say this: different fruits have different health benefits, so it is probably best to look at your health goals when choosing a few. For example, if heart health is a problem, especially lowering blood pressure, blueberries can be a fruit to add to your list of food.
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It’s hard to get angry with this news when the blueberries are so tasty. But did you know that they should not eat ordinary to have benefits? Until then, we will go into the study, but be sure to mark these summer blueberry recipes. However, you decide to eat them, blueberries pack the impact you (and your doctor) are looking for.
Read about the contribution of a cardiologist and nutritionist about how blueberries help with blood pressure problems, how much to eat per day and other healthy foods to give priority.
How to eat blueberries on a daily basis affect your blood pressure, according to a cardiologist and rd
An easy explanation is that blueberries have a compound that increases the flow of blood vessels, which can lower blood pressure.
Related: Whether you are dealing with high blood pressure or want to avoid it in the future, here are the 25 best foods to eat
The more learned answer? “This may be due to their high levels of anthocyanin flavonoid, antioxidant and anti -inflammatory compound, which helps to improve the function of endothelial cells in the blood vessels,” says Dr. Chen-Khan Chen, Dr.,Certified by board intervention cardiologist and medical director of the Structural Heart Program at the MemorialCare SaddleBack Medical Center. “This in turn improves the ability of the blood vessel to relax and improve blood pressure control.”
Moreover, a 2019 survey in The magazines of gerontology Eating blueberries can reduce systolic blood pressure every day by about 5 millimeters of mercury. In addition, systolic blood pressure (the above number, which shows how much the heart pumps blood into the arteries) is the best way to predict future cardiovascular events, according to the American Cardiac Association.
Sophie Laver, Ms, Rd, LDN, HWC, A registered nutritionist for Aeroflow diabetes explains how this is happening. “It is estimated that anthocyanins can increase the production of nitric oxide in the body, which increases blood flow to the arteries,” she says. “Blueberries can also help reduce the arterial stiffness, which is when our arteries cannot expand and pig, and in response to changes in blood pressure. This stiffness, such as high blood pressure, can increase the risk of cardiovascular disease.”
Blueberries are also high in fiber, she adds, and the high-fiber diet is associated with lower blood pressure.
These benefits are true to many populations. Kit Broihier, Ms, RD, LD, Nutrition Advisor at the North America Divine Association points to studies that suggest that healthy older individuals and women after menopause, for example. In these studies, participants do not necessarily eat blueberries as it is, but in the form of frozen wild blueberry of wild blueberries-yes, their blood pressure is still decreasing.
Lower blood pressure is not the only profit for health to be provided with increased consumption of blueberries. Lauver says that anthocyanins in blueberries can also prevent aging, disease, stress and inflammation. Blueberries can also help maintain memory function, high in vitamin C and K and have several other advantages.
Related: What happens to your body if you eat blueberries every day, according to a registered nutritionist
How many blueberries should you eat every day for blood pressure?
The answer is clear: eating blueberries every day is a great way to take care of the health of your heart. But how much?
Dr. Chen usually recommends two glasses of fruits a day that can include a glass of blueberries as part of rotating different fruits.
Specifying the 2019 survey, Lauver agrees that when it comes to blueberries, about a glass a day is a great starting point.
Related: Do you want to improve your heart health? Here are the type of fruit that the cardiologist asks you to eat more
For even additional benefits, consider choosing wild blueberries according to regular blueberries. (The first is usually in the frozen section.)
“The fruits are chosen by peak maturity and frozen immediately, helping to lock in their nutrients and aromas,” explains Brochier. “Wild blueberries may be small, but they pack a big impact comprehensive compared to ordinary cultivated blueberries. Because they are smaller, you get more fruits (and more nutrient skin) in each glass.”
More substantially, she says that wild blueberries provide twice antioxidant power, 33 percent more anthocyanins and 72 percent more fiber. Quite cool, right? Wild blueberries also have a more intensive aroma of blueberries, she adds, which makes them a delicious option. (Enough said.)
Other foods that are beneficial for blood pressure
Dr. Chen and Laver emphasize the following foods as great options that lower blood pressure:
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Fruits that are rich in anthocyanins such as strawberries, blackberries and raspberries
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Fruits that are rich in flavonoids such as oranges and lemons
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Potassium -rich foods such as bananas, kiwi, watermelon, sweet potatoes, apricots, cantalup, spinach, dried fruits and lentils
With similar elements in the menu, care for blood pressure with what you eat does not sound so bad after all.
Forward:
Connected: Add this berry to your breakfast cut LDL cholesterol, according to cardiologists
Sources:
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Dr. Chen-Khan Chen, Dr., a board-certified intervention cardiologist
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Sophie Lauver, MS, RD, LDN, NBC-HWC, registered nutritionist
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Kit Broihier, Ms, RD, LD, Nutritioner
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Circulatory anthocyanin metabolites mediate vascular benefits from blueberries: insights from randomized controlled tests, metabolomics and nutrigenomics, The magazine of gerontology
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Which number of blood pressure is most important? Answer may depend on your age, American Cardiac Association
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Wildberry phenols (skirts) can improve vascular function and cognitive efficiency in healthy older individuals: double-blind randomized controlled test, The American Journal of Clinical Nutrition
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The daily consumption of blueberries for 12 weeks improves endothelial function in women after menopause with above normal blood pressure by reducing oxidative stress: randomized controlled test, Food and function
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Blueberries and Health, USDA Agricultural Service
Here’s what happens to your blood pressure when you eat blueberries every day for the first time appears at a parade on June 12, 2025.
This story was originally reported by Parade on June 12, 2025, where it first appeared.