What happens to your blood pressure when you eat the Blueberries regularly

Eating a cup of blueberries daily is a great way to help lower your blood pressure. They are particularly useful if you already have high blood pressure, whether you are at risk of heart disease or if you have resistance to insulin.

1. Anthocyan people help relax blood vessels

“The blueberries contain a special component, the anthocyans, which give blueberries their dark color and help the body produce nitric oxide, which allows blood vessels to relax and open, or to expand”, Ashlee Bobrick, MS, RDN, LD, a dietitian nutritionist recorded at Ohio State University Medical Center, told Metwell.

“Once the blood vessels relax, the blood can flow more easily, which means that the blood pressure drops,” she added.

Research supports this: studies have linked anthocyan consumption with lower blood pressure.

2. Fiber produces fatty acids suitable for the heart

Blueberries are also a good source of fiber. Research has shown that an increase in fiber intake is associated with a drop in blood pressure. When the dietary fibers undergo the fermentation process in the intestine, short chain fatty acids (SCFA) are produced. These are absorbed by your blood circulation, which can help lower blood pressure.

3. Fibers also help lower blood sugar and cholesterol

Blueberry fiber also helps maintain your stable blood sugar and helps reduce LDL (low density lipoproteins), sometimes called “bad cholesterol,” said Bobrick. The drop in your cholesterol was linked to a reduction in blood pressure.

4. Your endothelium function can improve

The endothelium is a layer of cells in the mucosa of your blood vessels, and “there is a thought that perhaps the blueberries improve what is called endothelial function,” MD, MD, cardiologist at Keck Medicine of USC told Testwell.

Research has shown that blueberries have improved endothelial function. When your endothelial function is improved, this can lower your blood pressure.

How many portions of blueberries should you eat?

Bobrick said you don’t need to buy fresh blueberries daily to enjoy the advantages of this fruit.

“Research shows that consumption of about a cup of fresh or frozen blueberries can help improve blood pressure and offer many other advantages,” she said.

A cup of blueberries contains the following:

• Total calories: 84
• Total gras: 0.5 gram
• Carbohydrates: 21 grams
• Food fiber: 4 grams
• Total sugars: 15 grams
• Protein: 1 gram
• Calcium: 1 milligram
• Sodium: 1 milligram
• Iron: 2 milligrams

Regularly eating blueberries can also have advantages beyond the drop in blood pressure.

“Blueberries are incredibly beneficial to consume regularly because of their rich nutritive profile,” said Bobrick. “Blueberries are rich in antioxidants, which reduces the risk of chronic diseases such as heart disease, cancer and neurodegenerative diseases such as Alzheimer.”

They also support your immune system, support digestion and help regulate your blood sugar, added Bobrick.