Benefits of Regular Blueberry Consumption for Blood Pressure

Including a daily cup of blueberries in your diet may help naturally lower blood pressure. The fiber in blueberries aids in reducing cholesterol and stabilizing blood sugar levels. Furthermore, the antioxidants found in blueberries support heart health and vascular function. Consuming one cup of blueberries daily is beneficial, especially if you have high blood pressure, are at risk for heart disease, or suffer from insulin resistance. “Blueberries contain anthocyanins, which contribute to their dark color and help the body produce nitric oxide,” says Ashlee Bobrick, MS, RDN, LD, a registered dietitian nutritionist at The Ohio State University Wexner Medical Center. “Nitric oxide promotes relaxation and dilation of blood vessels, thereby lowering blood pressure.” Studies support these claims: research has shown that consuming anthocyanins can lead to lower blood pressure. Blueberries are also rich in fiber. Research indicates that increased fiber intake is linked to reduced blood pressure, as the fermentation process of dietary fiber in the gut produces short-chain fatty acids (SCFAs) which can help lower blood pressure once absorbed into the bloodstream. Additionally, blueberry fiber helps stabilize blood sugar and lower LDL cholesterol levels, according to Bobrick. Reduced cholesterol has been associated with a decrease in blood pressure. “There's evidence suggesting that blueberries may improve endothelial function,” says Parveen Garg, MD, a cardiologist at Keck Medicine of USC. The endothelium is the layer of cells lining the blood vessels, and improved endothelial function has been linked to reduced blood pressure. Experts recommend consuming either fresh or frozen blueberries daily to achieve these health benefits. Nutritional information for one cup of blueberries includes:

• 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

Beyond blood pressure benefits, regular blueberry consumption offers other advantages. “Blueberries are rich in antioxidants that lower the risk of chronic diseases such as heart disease, cancer, and neurodegenerative conditions like Alzheimer's,” Bobrick notes. Moreover, they support immune function, aiding digestion, and regulating blood sugar levels.