NUTRITION

Health Benefits of Blueberries: How do They Promote Good Heart Health?

There are umpteen benefits of eating blueberries for the heart

Eating blueberries promotes cardiovascular health

Reducing bad cholesterol is one of the blueberry advantages

B
Bajaj Finserv Health
November 2nd, 2021
7 mins read

Blueberries are summer fruits loved by all. A favorite of many, blueberries are healthy for your heart too! As per research, eating blueberries may help in improving certain risk factors for heart ailments. Some of these include obesity, type 2 diabetes, and high blood pressure.

Blueberries contain phytochemicals called anthocyanins. In fact, the fruit is blue in color thanks to these. It is them that helps boost your heart health. Having a cup of blueberries daily can minimize the risk factors for cardiovascular diseases, as per a study [1].

While the whole family of berries are considered good for you, the health benefits of blueberries work in both the long and short term. To know more about blueberry advantages when it comes to heart health care, read on.

Additional readHeart Healthy Diet: 15 Foods You Should Eat

Blueberries Nutrition Facts 

Blueberries are rich in naturally occurring compounds, anthocyanins. These pigments are soluble in water and appear in different colors like blue, black, purple or red. Tissues in most plant parts such as leaves, flowers, fruits and stem contain these pigments. A study revealed a lower incidence of heart diseases in those who eat fruits like blueberries [2]. According to another study, high polyphenol content present in the berry family helps in promoting good heart health [3].

Fresh blueberries contain the following components. 

  • Carbohydrates: 9.7% 
  • Fat: 0.4%
  • Proteins: 0.6%
  • Water: 84%

Blueberries are packed with the goodness of polyphenols apart from fiber and other essential micronutrients. All these components improve your cardiovascular health by enhancing several body processes such as: 

  • Glucose metabolism
  • Lipid peroxidation
  • LDL oxidation
  • Plasma antioxidant capacity 

Anthocyanin and flavanol levels are higher in blueberries in comparison to other berries. Blueberries contain vitamins E and C too.

Blueberries and heart health 

Blueberries minimize the risk of heart ailments with the help of the inflammation pathway. When there is oxidative stress and inflammation in your body, you are prone to develop cardiovascular diseases. Oxidative stress occurs when there is an imbalance between antioxidants and free radicals in your body. Since blueberries are rich in anthocyanins, these help in minimizing inflammation. When inflammation decreases in your body, your heart health also improves.

Another trigger for cardiovascular disease is the metabolic syndrome. This refers to a cluster of conditions occurring simultaneously. Some of these conditions include high blood pressure, high blood glucose levels or abnormal cholesterol levels. Such conditions may increase your risks for heart ailments, diabetes or stroke. When there are abnormal levels of lipids in your vascular system, your heart health may get affected. The anthocyanins in blueberries help in facilitating healthy metabolism of lipids. Cholesterol components in the blood are also distributed efficiently that help in preventing blood clots. This minimizes the risk of heart ailments.

Additional readCholesterol Diet Plan: Best Foods and Diet to Lower Cholesterol

how to eat blueberry

Benefits of eating blueberries 

Blueberries are called superfoods owing to their wide range of health benefits. Apart from improving your cardiovascular system, there are various other blueberry advantages for your health.  

  • Since blueberries are low in calories, you need not worry about weight gain.  
  • What’s more amazing is that blueberries provide essential nutrients required for your body. Being rich in antioxidants, these berries also provide protection from free radicals. Free radicals can destroy your cells and may cause conditions like cancer. 
  • Another benefit of eating blueberry is that it can reduce bad cholesterol in your blood. High blood pressure, which is a major risk factor for heart diseases, is lowered when you consume this fruit.
  • These berries are known to enhance your brain sharpness and improve your memory too. Oxidative stress can alter your brain functions. Since blueberries can combat it, they are beneficial for your brain.  
  • Consuming blueberries may help reduce urinary tract infections too. 
  • Continuous exercises can cause fatigue and soreness in your muscles. Having a blueberry smoothie post workout may minimize the damage caused to muscles.

Now that you are aware of the health benefits of blueberries for heart health care and overall wellness, make them a part of your diet. After all, a healthy heart is vital for the proper functioning of your body. However, if you are facing any chest pain or breathing problems, do connect with top cardiologists on Bajaj Finserv Health. Book an appointment and get all your cardiology tests done on time. Following a healthy lifestyle and getting medical help on time can keep your heart ailments at bay.

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.

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