Blueberries beat blood pressure

Posted on Mon, 11 May 15

A food-as-medicine intervention study has found an important blood pressure lowering effect of daily blueberries in women with high blood pressure.

High blood pressure is very common and increases risk for potentially fatal heart disease. While comprehensive dietary and lifestyle changes are effective, the use of “functional food” based interventions has not been as well explored.

Previous studies have suggested a delicious and practical solution; berries. Brightly colored berries get their color from their rich concentration of phytonutrients including flavonoids, phenolic acids, and stilbenes, which have been shown to improve several markers of cardiovascular risk including endothelial function, and arterial stiffness and blood pressure.

To see if simple advice to eat blueberries daily is a feasible recommendation for reducing blood pressure an 8-week study was undertaken in women with high blood pressure.

Daily freeze-dried blueberry consumption (equivalent to 1-cup of fresh blueberries daily) reduced systolic blood pressure by 5.1% and diastolic blood pressure by 6.1%, compared to no change in those who were given a placebo (a blueberry flavored powder).

Blueberries also increased blood nitric oxide levels, which relaxes blood vessels, and reduced arterial stiffness.

“Regular consumption of blueberries over the long term could potentially delay the progression of hypertension and reduce cardiovascular risk in postmenopausal women” concluded the study investigators.

Reference:

Johnson SA, et al. Daily blueberry consumption improves blood pressure and arterial stiffness in postmenopausal women with pre-  and stage 1-hypertension: a randomized, double-blind, placebo-controlled clinical trial. J Acad Nutr Diet. 2015 Mar;115(3):369-77.