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Main to remember
- Blueberries provide several beneficial nutrients, including fibers and antioxidants, which can help reduce total cholesterol and LDL (“” bad “). However, research is mixed.
- Blueberries can support heart health, but they work better in the context of a healthy and balanced global diet.
Blueberries are often promoted as a “superfood”. Although there is no agreed definition of a “superfood”, blueberries provide fibers and antioxidants, which can help improve cholesterol levels.
How to eat blueberries can affect your cholesterol
Plant diets and regimes higher in fruit and vegetable intake can benefit heart health, including cholesterol. This may be due to the nutrient content of blueberries, in particular:
Research on the effect of blueberries alone on cholesterol level has mixed results:
- Blueberries can help reduce total cholesterol and LDL: A systematic review revealed that the Blueberries reduce total cholesterol and LDL. However, these studies have evaluated different forms of blueberries, fresh or frozen blueberries with juice, powder or in blueberries.
- Bluberries can improve the function of blood vessels: A study revealed that eating 1 cup of blueberries has improved the function of blood vessels in people with metabolic syndrome.
- Overall, the results are mixed: Despite other results, another clinical trial in young healthy adults (average age of 25) revealed that blueberries or blueberry powder has not affected cholesterol levels.
Although blueberries contain many nutrients that can help lower cholesterol, it is important to understand that adding blueberries alone may not be sufficient. To reduce cholesterol, you should maintain a healthy lifestyle. This includes a balanced diet, physical activity, stress reduction and adequate sleep.
Nutritional facts with blueberries
The following table gives an overview of the nutritional content of blueberries.
| Raw blueberries (1 cup) | |
| Calories | 84 |
| Protein | 1 gram (g) |
| Carbohydrates | 21.5 g |
| Fiber | 3.5 g |
| Fat | 0 g |
| Calcium | 8.8 milligrams (MG) |
| Magnesium | 8.8 mg |
| Phosphorus | 17.8 mg |
| Potassium | 114 mg |
| Vitamin C | 14 mg |
| Folate | 8.8 micrograms (MCG) |
| Vitamin A | 80 IU |
| Vitamin K | 28 mcg |
| Lutein | 118 mcg |
| Zeaxanthine | 118 mcg |
How to integrate blueberries into your diet
Blueberries can easily be incorporated into your diet:
- Add blueberries to your cereals, oatmeal or pudding at Chia
- Garnish a yogurt breakfast with blueberries
- Add to a toast with nuts
- Mix the blueberries in a salad
- Add the blueberries to a cereal bowl for lunch
- Make a homemade blue chia jam
- Use frozen or fresh blueberries for smoothies
- Make homemade icy lollipops with added blueberries
- Add to a recipe for healthy muffins or pancakes
- Use in a net recipe of healthy desserts (such as a summer fishing and a crispy blueberries)
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