Can adding blueberries to your daily routine promote better heart health?

We all know that fruits can be good for you. They can contain great amounts of fiber, vitamins such as C, A, E, and minerals such as magnesium, phosphorus and zinc. Berry fruits such as strawberries, blueberries, raspberries, and blackberries have also been known to have high levels of antioxidants that promote health.

One of the major public health concerns right now in the US is heart disease, also known as cardiovascular disease. “Pre-existing conditions that increase an individual’s risk for developing cardiovascular disease include high blood sugar, high blood pressure, obesity and high blood-lipid levels.”(1) Blueberries have recently been investigated in their ability to lower these risks of heart disease.

A short-term study on post-menopausal women with pre-hypertension and stage-1 hypertension from 2015 shows that blueberries had a positive impact on women’s health when consumed daily. The study participants who had consumed 22g of freeze-dried blueberry powder daily had significantly lower blood pressure. (2) This effect could help prevent further development of heart disease in women at risk with high blood pressure.

A long-term study of 6-mo, tested blueberry consumption on insulin resistance and cardiometabolic function in metabolic syndrome. This study included a random group of participants from ages 56 to 70 years old, and half that received 1 cup of blueberries a day for the 6 months and the rest of the participants who received a placebo. In the end, this study also shows that a supplementation or the addition of blueberries to the daily diet (1 cup in this case) will significantly better the health of our hearts. Results of this study specifically showed that the function of arteries can be greatly improved. (3)

Lastly, a study done just last year shows that the blue color of blueberry skin has significant positive impact on reducing blood sugar, total cholesterol, and improving good cholesterol in the 24 hours following a high fat and sugar meal, when eaten alongside that meal. (4)

These three studies are just some of the amazing research supporting the health effects of adding blueberries to our meals. Whether we eat them by themselves or add them to a meal or snack, blueberries have amazing health qualities and can benefit anyone and everyone.

Blueberries are a mildly sweet and fresh addition to lots of dishes. Add a handful to your morning oatmeal or pancakes, your afternoon snack of yogurt or cottage cheese, or even as a side to your dinner!

For some blueberry recipe ideas, see below!

Blueberry Salsa

https://www.myrecipes.com/recipe/blueberry-salsa

Blueberry Muffins

https://www.realsimple.com/food-recipes/browse-all-recipes/whole-grain-blueberry-muffins

Blueberry Protein Bars

https://nutritionbyadena.com/recipe/blueberry-oatmeal-protein-bars/