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If you want to improve your health, don’t underestimate the power of small but consistent habits. For example, did you know that walking just 20 minutes a day can lower your risk of cardiovascular disease, reduce your risk of dementia and protect your joints?<\/p>\n
Including blueberries in your diet is another small but very beneficial habit. Although what affects health most is the diet as a whole, and it is important to eat a variety of nutrient-dense foods, blueberries have many benefits for the body.<\/p>\n
\u201cBlueberries, like all berries, are a very good choice to include regularly in the diet,\u201d says Melissa Caiola, a dietitian specializing in cardiovascular health at DukeWELL.<\/p>\n
In addition to their sweet and slightly tangy taste, blueberries can play a very important role in supporting heart health, including lowering blood pressure.<\/p>\n
How blueberries affect blood pressure<\/p>\n
Blueberries are considered a very good heart food.<\/p>\n
\u201cThe high levels of antioxidants and polyphenols in blueberries help reduce inflammation in the body and improve blood vessel function, which helps circulation,\u201d says Abbie Gellman, nutritionist and author of The Mediterranean DASH Diet.<\/p>\n
Melissa Caiola also adds that studies show that these antioxidants help reduce inflammation and oxidative stress, improving vascular function and supporting heart health.<\/p>\n
According to a scientific study published in 2024 in Frontiers in Nutrition, regular consumption of blueberries reduces the risk of cardiovascular disease and Type 2 Diabetes. The study also showed that regular consumption of blueberries is associated with lower blood pressure.<\/p>\n
“Other than salt and juice, there aren’t many foods that immediately affect blood pressure after eating. However, a 2019 study suggests that consuming about a cup of blueberries can easily lower systolic blood pressure by about five points within an hour or two after consumption, thanks to dilation of blood vessels,” explains Caiola.<\/p>\n
both nutritionists say that regular consumption of blueberries helps keep blood pressure under control in the long term.<\/p>\n
In addition to lowering blood pressure, Abbie Gellman says blueberries also help lower bad LDL cholesterol.<\/p>\n
“Continuous consumption of blueberries can improve blood pressure and cholesterol levels over time, helping to reduce the risk of heart disease,” she adds. Caiola.<\/p>\n
Other health benefits of blueberries<\/p>\n
Obviously, blueberries are very good for the heart, but nutritionists say they benefit other parts of the body as well.<\/p>\n
Abbie Gellman explains that the high antioxidant content not only helps the heart, but also the brain.<\/p>\n
\u201cAnthocyanins, which give blueberries their dark blue color, help protect the brain from oxidative stress and can help fight diseases related to aging, such as Alzheimer’s disease,” she says.<\/p>\n
Blueberries also contain vitamin C, which directly helps the immune system. In addition, vitamin C aids metabolism, wound healing, and reducing oxidative stress in the body.<\/p>\n
\u201cVitamin C also helps cells in the blood vessels and lymphatic system, supporting cardiovascular health and blood pressure control,\u201d says Caiola.<\/p>\n
Another important mineral found in blueberries is manganese.<\/p>\n
\u201cManganese helps control blood sugar and metabolism,\u201d says Abbie Gellman.<\/p>\n
According to According to Caiola, manganese also plays a role in bone health and strengthening the immune system.<\/p>\n
Blueberries also contain vitamin K, which helps with blood clotting and bone health.<\/p>\n
\u201cBlueberries and berries in general are a powerful source of nutrients that help control blood sugar, keep you fuller longer, improve fiber intake, reduce inflammation and support brain function,\u201d he concludes. Caiola.<\/p>\n
Experts emphasize that the best diet is one that includes a variety of healthy foods, but the many benefits of blueberries show that it is worth consuming them regularly, especially now that they are in season. A delicious fruit that also helps your heart.<\/p>\n
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