The easy explanation is that blueberries have a compound that boosts blood vessel flow, which can lower blood pressure. Related: Whether You’re Dealing With High Blood Pressure or Want to Avoid It in the Future, Here Are the 25 Best Foods to EatThe more scientific answer? “This may be due to their high levels of anthocyanin flavonoid, an antioxidant and anti-inflammatory compound that helps to improve the function of endothelial cells in blood vessels,” says Dr. Cheng-Han Chen, MD,a board-certified interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center. “This, in turn, improves the blood vessel’s ability to relax and improves blood pressure control.”More specifically, a 2019 study in The Journals of Gerontology found that eating blueberries daily can decrease systolic blood pressure by about 5 millimeters of mercury. Further, systolic blood pressure (the upper number that shows how hard the heart pumps blood into the arteries) is the best way to predict future cardiovascular events, according to the American Heart Association.
How Many Blueberries Should You Eat Every Day for Blood Pressure?
The answer is clear: Eating blueberries each day is a great way to take care of your heart health. But how many?Dr. Chen generally recommends two cups of fruit per day, which can include a cup of blueberries as part of a rotation of various fruits.Pointing to the 2019 study mentioned above, Lauver agrees that when it comes to blueberries, about a cup a day is a great starting point.
For even extra benefits, consider opting for wild blueberries versus regular blueberries. (The former are usually found in the frozen section.)
Dr. Chen and Lauver highlight the following foods as great options that lower blood pressure:
Fruits that are rich in anthocyanins, such as strawberries, blackberries and raspberriesFruits that are rich in flavonoids, such as oranges and lemonsPotassium-rich foods, such as bananas, kiwi, watermelon, sweet potatoes, apricots, cantaloupe, spinach, dried fruit and lentilsUp Next:
Related: Adding This One Berry to Your Breakfast Slashes LDL Cholesterol, According to Cardiologists
Sources:
Dr. Cheng-Han Chen, MD, a board-certified interventional cardiologist Sophie Lauver, MS, RD, LDN, NBC-HWC, a registered dietitianKit Broihier, MS, RD, LD, a nutrition advisor Circulating Anthocyanin Metabolites Mediate Vascular Benefits of Blueberries: Insights From Randomized Controlled Trials, Metabolomics, and Nutrigenomics, The Journal of GerontologyWhich blood pressure number matters most? The answer might depend on your age, American Heart AssociationWild blueberry (poly)phenols can improve vascular function and cognitive performance in healthy older individuals: a double-blind randomized controlled trial, The American Journal of Clinical NutritionDaily blueberry consumption for 12 weeks improves endothelial function in postmenopausal women with above-normal blood pressure through reductions in oxidative stress: a randomized controlled trial, Food & FunctionBlueberries and Health, USDA Agricultural Research Service Read More Details
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