Here's What Happens to Your Blood Pressure When You Eat Blueberries Every Dayoriginally appeared onParade.
The nutritional advice toeat fruit dailyis pretty commonplace, but are all fruits created equal?We'll say this: Different fruits have different health benefits, so it’s probably best to consider your health goals when picking a few out. For example, if heart health is a concern, particularlylowering blood pressure, blueberries may be the fruit to add to your grocery list.🩺SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week💊It’s hard to be mad about this news when blueberries are so delicious. But did you know they don’t have to be eaten plain to have benefits? We’ll get into the research, but don’t forget to bookmark thesesummer-friendly blueberry recipesuntil then. However you choose to eat them, blueberries are packing the punch that you (and your doctor) are looking for.Read on for input from a cardiologist and dietitian about how blueberries help with blood pressure concerns, how many to eat per day and other heart-healthy foods to prioritize.
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,” saysDr. 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, a2019 study inThe Journals of Gerontologyfound 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 thebest way to predict future cardiovascular events, according to the American Heart Association.
Sophie Lauver, MS, RD, LDN, HWC,a registered dietitian at Aeroflow Diabetes, explains how that happens. “It’s suspected that the anthocyanins might increase nitric oxide production in the body, which increases blood flow to thearteries,” she says. “Blueberries might also help reduce arterial stiffness, which is when our arteries can’t expand and contract as well in response to blood pressure changes. This stiffness, like high blood pressure, can increase the risk of cardiovascular disease.”Blueberries are also high in fiber, she adds, and a diet high inhigh-fiber foodsis associated with lower blood pressure.These benefits ring true for multiple populations.Kit Broihier, MS, RD, LD,a nutrition advisor atWild Blueberry Association of North America, points to research that suggests this forhealthy older individualsandpost-menopausal women, for example. In those studies, participants didn’t necessarily eat blueberries as is, but in the form of freeze-dried wild blueberry powder—and yep, their blood pressure still decreased.Lower blood pressure isn’t the only health win to anticipate with increased blueberry consumption. Lauver says the anthocyanins in blueberries can protect against aging, disease, stress andinflammationtoo. Blueberries can also help maintain memory function, are high in vitamin C and K, and haveseveral other benefits.Related:What Happens to Your Body if You Eat Blueberries Every Day, According to a Registered Dietitian
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.
Related:Want To Improve Your Heart Health? Here’s the Type of Fruit a Cardiologist Is Begging You To Eat More Of
For even extra benefits, consider opting for wild blueberries versus regular blueberries. (The former are usually found in the frozen section.)
“The berries are picked at peak ripeness and frozen right away, helping lock in their nutrients and flavors,” Broihier explains. “Wild blueberries may be small, but they pack a big punch—especially when compared to regular cultivated blueberries. Because they're smaller, you get more berries (and more nutrient-rich skin) in every cup.”Specifically, she says wild blueberries provide twice the antioxidant power, 33 percent more anthocyanins and 72 percent more fiber. Pretty cool, right? Wild blueberries also have a more intense blueberry flavor, she adds, making them the tastier option. (Enough said.)
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 raspberries
Fruits that are rich in flavonoids, such as oranges and lemons
Potassium-rich foods, such as bananas, kiwi, watermelon, sweet potatoes, apricots, cantaloupe, spinach, dried fruit and lentils
With items like that on the menu, taking care of your blood pressure with what you eat doesn’t sound so bad after all.
Related: Adding This One Berry to Your Breakfast Slashes LDL Cholesterol, According to Cardiologists
Dr. Cheng-Han Chen, MD,a board-certified interventional cardiologist
Sophie Lauver, MS, RD, LDN, NBC-HWC, a registered dietitian
Kit 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 Gerontology
Which blood pressure number matters most? The answer might depend on your age, American Heart Association
Wild 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 Nutrition
Daily 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 & Function
Blueberries and Health, USDA Agricultural Research Service
Here's What Happens to Your Blood Pressure When You Eat Blueberries Every Dayfirst appeared on Parade on Jun 12, 2025
This story was originally reported byParadeon Jun 12, 2025, where it first appeared.