Khaberni - Blueberries are considered among the fruits most associated with heart health and cardiovascular health, and recent studies suggest that their regular consumption may contribute to lowering blood pressure naturally, particularly among those with hypertension or at risk for heart disease and diabetes.
According to nutritional research published by the health website "VeryWellHealth", consuming just one cup of blueberries daily, whether fresh or frozen, may be sufficient to see significant benefits in blood pressure and overall health.
Blueberries contain plant compounds known as anthocyanins, which are responsible for their dark color. These compounds play an important role in boosting the production of nitric oxide in the body, a compound that helps relax and dilate blood vessels, allowing blood to flow more easily and leading to lower blood pressure.
Several studies have linked the consumption of anthocyanins with improved blood pressure readings, particularly among those with elevated levels.
Blueberries are also a good source of dietary fiber, which benefits not only digestion but also extends to heart health. Research indicates that increasing fiber intake is associated with lower blood pressure. As fiber is fermented within the intestines, it produces short-chain fatty acids that enter the bloodstream, improving vascular function and lowering pressure.
Additionally, the fiber found in blueberries plays an additional role in stabilizing blood sugar levels and helps reduce harmful cholesterol (LDL). Lowering cholesterol is an important factor in reducing the pressure on the arteries, which positively affects blood pressure.
Medical studies suggest that blueberries may improve the function of the vascular endothelium, the inner lining that controls the dilation and contraction of the arteries. When this lining operates more efficiently, blood pressure regulation becomes more effective.
What is the recommended amount?
Nutrition experts recommend consuming one cup of blueberries daily to enjoy their health benefits. It is not necessary for the berries to be fresh, as frozen blueberries retain almost the same nutritional value.
One cup of blueberries contains a moderate amount of calories and a good amount of fiber, with very low levels of sodium and fat.
In addition to their role in lowering blood pressure, blueberries are known for being rich in antioxidants, which help reduce the risk of heart disease, certain cancers, and age-related memory disorders. They also support the immune system and help improve blood sugar balance.
In summary, experts say that incorporating blueberries into the daily diet could be a simple but effective step to support heart health and regulate blood pressure, as part of a healthy and balanced lifestyle.
