Blueberries are good for your heart: Here's why
What's the story
Blueberries are often lauded for their mouth-watering taste and color, but they also come with some surprising cardiovascular benefits.
These tiny fruits are loaded with the goodness of nutrients that can benefit heart health in multiple ways.
From lowering blood pressure to making cholesterol better, blueberries have a lot to offer.
Here's looking at some unexpected cardiovascular benefits of adding blueberries to your diet.
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Lowering blood pressure naturally
Consuming blueberries regularly may help in lowering blood pressure naturally.
The presence of anthocyanins- the powerful antioxidants found in blueberries- is believed to improve blood vessel function and reduce arterial stiffness.
Studies suggest that people consuming blueberries daily may witness a reduction in both systolic and diastolic blood pressure levels by up to 5%.
This natural approach can effectively help manage hypertension without medication.
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Improving cholesterol levels
Blueberries have also been associated with better cholesterol profiles, which are vital for heart health.
They are rich in pterostilbene, a compound famous for lowering LDL (bad) cholesterol while keeping levels of HDL (good) cholesterol intact or even higher.
Regular blueberry intake has been found to lower LDL cholesterol by 10% (roughly), which goes a long way in preventing plaque buildup in arteries and keeping your heart healthy.
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Enhancing vascular function
Eating blueberries is associated with improved vascular function due to their high flavonoid content.
Flavonoids enhance endothelial function by boosting nitric oxide production. This mechanism aids in relaxing blood vessels and improving circulation.
Studies indicate that eating one cup of blueberries every day can enhance vascular function within two hours of consumption. This makes them a perfect addition to boost healthy blood flow.
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Reducing inflammation markers
Since inflammation is a major contributor to cardiovascular diseases, blueberries may reduce the inflammation markers in your body.
Loaded with antioxidants such as vitamin C and polyphenols, these berries fight oxidative stress and inflammation really well.
Several studies have shown that regular intake of blueberries can reduce inflammatory markers such as C-reactive protein by as much as 20%, thus reducing your risk of heart-related conditions over time.
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Supporting heart health with fiber
Blueberries are an excellent source of dietary fiber, essential for heart health.
Fiber helps with digestion and helps with weight management by keeping you full.
Eating enough fiber, particularly from blueberries, is associated with a lower risk of coronary artery disease.
This is because it helps lower total cholesterol levels by binding bile acids during digestion and excreting them through bowel movements.