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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.

Supplements like herbs, vitamins, and minerals can backfire if you don't use them correctly.

Mixing too many supplements and medications can cause stress and damage to your liver.

A liver doctor explains his 7-step supplement routine, with benefits for healthy aging and metabolism.

Supplements can be a great way to get an edge in your fitness, reduce the risk of disease, and even boost longevity — but picking the right combination is key to avoiding side effects, said a liver doctor.

It's a common misconception that supplements, especially natural ones like herbs, are safer than medications. They can actually causeserious health problemsif taken incorrectly. Up to 20% of liver toxicity cases in the US are related to supplements, research suggests.

However, it's also a mistake to rule out the potential health benefits of supplements, including those from traditions like Chinese medicine or Ayurveda, according to Dr. Gareth Morris-Stiff, a former surgeon at Cleveland Clinic and chief medical officer atThe Liver Clinic.

"Some of them extremely useful, very beneficial to human health," Morris-Stiff told Business Insider.

Many of the risks from supplements come from taking too much, or too many compounds at once, including medications.

"It's a matter of getting the right compound for you as an individual for your needs," he said.

The most important rule for your supplement routine is to choose the right supplements for your goals.

Then, you can work out the balance.

For instance, if you want to reduce inflammation, milk thistle can help. But it doesn't mix well with other herbs or drugs like antivirals or sleep medications. Combined, it can become too much for the liver to process.

Morris-Stiff said one patient he worked with had a cirrhotic liver and jaundice, with yellow skin and eyes, after taking medications with supplements and home-grown garden herbs.

"Individually they were good, but everything coming together, it ended with toxicity. There's too much competition for the detoxification system in the liver," he said.

Check an online research database, such as from theNational Library of Medicine, for safety information and any known drug interactions before starting a supplement. And always consult your doctor if you're not sure.

Here's what Morris-Stiff takes:

Morris-Stiff said daily curcumin has been part of his routine for more than a decade.

Curcumin is a bright yellow compound found in the spiceturmeric, and research has found it has anti-inflammatory and antioxidant benefits. A2024 studyfound curcumin may help slow aging and help protect cells from damage.

His daily dose of turmeric comes from a supplement blend called De-Liver-Ance developed by The Liver Clinic, which also includes peppermint, star anise, red sage, and the nutrient choline.

Morris-Stiff said he takes a daily multivitamin which contains 5,000 units of vitamin D, well over the typical 600-800 units typically recommended.

He said that vitamin D has a history of being used in large doses to help the body fight offillness and infection.

"I think that's more in line with what we need," he said.

As many as 40% of Americans are deficient in the nutrient. Talk to your doctor to get your own levels tested and see whether supplementing might help, and how much to take.

A mineral found in nuts, seafood, beans, and organ meats, selenium is a antioxidant that can help reduce the risk of heart disease and somes cancer.

Morris-Stiff takes 200 micrograms per day, about four times as much usually recommended by the FDA which he said "woefully inadequate" as the amount of the nutrient in our food hasdeclined over time.

The same multivitamin Morris-Stiff takes daily also includes 50 milligrams of zinc.

Zincis another trace mineral with an important role in protecting metabolism and healthy cell development over time.

Rounding out his daily mineral supplements, Morris-Stiff said he takes500 milligrams of magnesium, twice per day, to improve sleep and to help manage a heart condition.

"I use it for rest and sleep predominantly, it helps calm my heart," he said.

Magnesiumhas surged in popularity in recent years as a tool for more restful sleep, as it helps regular the nerves, muscles, and brain, potentially easing anxiety and restlessness.

Morris-Stiff routinely supplements essential fatty acids likeomega-3s, which have been linked to healthy aging, lower information, and reduced accumulation of fat in the liver.

He recently switched to taking a similarfatty acid called C15:0, which emerging evidence suggests may reduce the risk of heart disease, diabetes, and liver problems.

"As a surgeon scientist, I like to look at the evidence," he said. "I'm learning and I'm adapting and changing as I come across better supplements."

Certain foods help prevent illness, too, particularly fermented foods that offer a dose of probiotics, bacteria that support a healthy gut and metabolism.

Morris-Stiff said he drinks bothkefir(similar to yogurt) and kombucha daily.

Thegut microbiome, beneficial bacteria in the digestive system, can influence the health of the whole body, including the brain.

This holistic approach is crucial for taking a proactive approach to long-term health overall, helping save you time (and money), according to Morris-Stiff.

"You could probably prevent four or five consecutive appointments by dealing with the body as a whole as opposed to fixing individual complaints," he said.

Read the original article onBusiness Insider