Hypertension is a silent enemy that significantly impairs cardiovascular health and leads to life-threatening complications. It is a pernicious condition that gradually puts pressure on the heart, preventing it from performing its function efficiently and for obvious reasons predisposes people to heart attack and stroke. Fortunately, there are powerful foods that shine for their blood pressure lowering effects.
Among the main ones are blueberries, which for many years have attracted much attention in medical circles for their unmatched health benefits. According to a study in the Journal of Gerontology, blueberries are a great ally to reduce the risk of cardiovascular disease by improving blood pressure and blood vessel function. Especially when they are consumed in fresh and 100% natural juice.
According to the researchers, blueberries are a fruit that shines for its cardioprotective properties. In such research work, they found that consuming just 200gms of blueberries could help lower systolic blood pressure and improve blood vessel health. They studied these effects after offering wild blueberry drinks to a sample of 40 men every day for a month. Other participants received a control drink, for comparison purposes. Subjects had their blood pressure measured at regular intervals and tests were performed that measured the flow-mediated dilation of the brachial artery in the upper arms. This allowed them to get an idea of how much the artery widens as blood flow increases.
The findings revealed that flow-mediated dilation improved by approximately 2% within two hours of consuming the blueberry drink and the effect was maintained after one month of daily consumption, and systolic pressure decreased by an average of 5 millimeters of mercury; Systolic pressure is one of the two components used to measure blood pressure.
As an aside: the bottom number is diastolic blood pressure, the lowest blood pressure reaches between beats. The top number, the systolic pressure, is more important because it gives a better idea of your risk of having a stroke or heart attack.
Why do blueberries benefit blood pressure control?
According to Harvard Health, among the biggest revelations of the study was that the effect of fresh cranberry juice without any sugar is similar to that of common medications to treat high blood pressure and most surprising of all is that offers protection for the same period of time.
The study researchers pointed out numerous nutritional and medicinal aspects about the therapeutic properties related to blueberries. One of its greatest virtues focused on its cardioprotective benefits was related to its high levels of anthocyanins , a unique antioxidant found predominantly in berries. These molecules are what give berries their rich colors, and blueberries are known to have the most. Research also showed that anthocyanins improve endothelial cell function in the body.
In addition, blueberries are a complex nutritional formula, it is not for nothing that they are one of the most nutrient-dense foods in the world and that is why they are pure medicine. They are distinguished by their content of fiber, gallic acid, lutein, manganese, resveratrol, vitamin C, vitamin K and zeaxanthin. Without a doubt, one of its compounds that attracts the most attention is gallic acid , of which there are about 6,500 scientific research articles on its healing benefits. Among the main ones it is known to be a strong antifungal / antiviral agent and an active antioxidant. This substance is also particularly positive for cardiovascular health, to which are added the anti-inflammatory properties of blueberries.
In such a way that integrating blueberries in the daily diet is an exceptional protector of health , they are ideal to take care of body weight, control blood glucose levels, benefit intestinal, digestive and kidney health. They have cleansing properties and are a great supplement to strengthen the immune system. And the best of all is that it is a real delight to integrate them into the daily diet, they go well in juices, smoothies, with oats and cereals, in salads, healthy bakery and more.
The truth is that there are several factors related to lifestyle and the quality of diet , which are key tools in the control of hypertension. According to experts, it is essential to follow a natural, processed-free diet, monitor sodium intake, try to have a healthy weight, control stress, engage in physical activity, avoid smoking and excessive alcohol consumption. In addition, integrating the consumption of powerful foods rich in antioxidants will always help and blueberries are one of the best ways to achieve this.