What do blueberries offer?

Blueberries come from the blueberry bush, a closely related shrub to cranberries and huckleberries. However, they are highly nutrient-rich and low in calories, with a cup of roughly 150 grams capacity having about 84 calories. Blueberries are rich in fiber, Vitamin K, Vitamin C, and manganese, with small amounts of several other nutrients. They are about 85% water and a great source of important nutrients.

Blueberries are the richest source of an antioxidant called Anthocyanin. This antioxidant gives blueberries their color, which ranges from blue to purple. Being rich in anthocyanin, blueberries can offer a shield from inflammation and oxidative stress contributing to heart diseases. It can reduce the risk of coronary heart disease, such as hypertension and heart attack. Blueberries may improve vascular function and improve control over blood clotting and blood pressure. They are often called “superfoods” as they are loaded with nutrients. They are naturally sweet, low in calories, and high in fiber. The highbush blueberries are a mostly cultivated variety in the US. The main antioxidant compound belongs to a family of polyphenols called flavonoids.

How can blueberries improve heart health?

Nutrient-loaded blueberries can not only improve memory and aid recovery, but they can also lower your blood pressure and prevent or reduce the risk of heart disease. Here are some benefits of blueberry when it comes to heart health:

Lowering and managing cholesterol

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High in soluble fiber, blueberries help remove bile and control cholesterol. Soluble fibers bind with bile components such as salts, minerals, and cholesterol, and discard it as the body’s waste. It’s a natural cleansing system that lowers cholesterol. Moreover, when LDL or bad cholesterol is oxidized, it sets in motion a chain of functions that can lead to heart diseases. LDL oxidation can be reduced since blueberries are high in antioxidants.

Reducing oxidative DNA damage

Oxidative DNA damage is unavoidable, but its acceleration can be prevented, reduced, or controlled. It is responsible for the development of diseases like cancer and heart disease. The antioxidants in blueberries can neutralize free radicals and minimize or prevent damage to DNA.

Lowering blood pressure

High blood pressure can be a high-risk factor for severe heart disease, and blueberries can have significant benefits in managing it. Blueberries contain high proportions of nitric oxide, which can lower blood pressure by relaxing the inner muscles of blood vessels. Nitric oxide can also help keep cholesterol in check and thus lower blood pressure.

Managing blood sugar levels

Managing heart disease can be especially challenging for people with diabetes. Blueberries can work excellently in regulating blood sugar levels. No matter how sweet they taste, blueberries are low in sugar and are an excellent choice of fruit for people with diabetes. The polyphenols and fiber in blueberries improve glucose metabolism, maintain blood sugar levels, boost brain health, and improve insulin sensitivity.

Ways to include blueberries in your diet

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You can include blueberries for your snack by adding them to homemade sugar-free yogurt or curd with a handful of healthy fats like nuts and walnuts. Such nutrient-rich snacks can benefit your gut health, which is good for your heart. You can also make them a breakfast option by combining them with oats and milk or adding them to pancakes. Even a healthy smoothie can be made by adding milk, oats, nuts, and seeds to your berries. This will provide you with fiber and protein that can help manage cravings.

Blueberries may also reduce stress, which minimizes the risk of heart disease. The body’s wear and tear occurs through oxidative stress. The antioxidant anthocyanin may prove to be effective in reducing cell damage and oxidative stress, thus protecting the heart.

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