Anthocyanins and fiber: The key to healthy blood pressure
Blueberries contain anthocyanin, an antioxidant compound that gives visitors a characteristic purple color. This active ingredient stimulates the body to produce nitric oxide, which helps blood vessels expand and circulate more easily.
Ashlee Bobrick - a nutritionist at Wexner Medical Center, Ohio State University (USA) - explained: "When blood vessels relax, blood pressure will naturally decrease. This is a clear benefit of anthocyanin in blueberries".
In addition to anthocyanins, blueberries are also a rich source of fiber. When fermented in the intestines, fiber creates short-chain fatty acids (SCFA), which have the effect of lowering blood pressure and improving cardiovascular health. At the same time, fiber helps stabilize blood sugar and reduce LDL, a bad cholesterol associated with the risk of high blood pressure.
Bobrick emphasizes: The fiber in blueberries not only aids digestion but also contributes to regulating blood sugar and improving blood lipid profiling, thereby positively affecting blood pressure.
Improve blood vessel function and comprehensive benefits
Another mechanism that blueberries affect blood pressure is improving endometriosis function, the lining of blood vessel walls. Dr. Parveen Garg - a cardiologist at Keck Medicine at the University of Southern California (USA) - said: "There is evidence that blueberries help enhance endothelial function, thanks to which blood pressure tends to decrease more stably".
Epidemiological studies and clinical trials have shown that eating about a cup (150g) of fresh or frozen blueberries per day can improve blood pressure. A serving provides about 84 calories, 4g of fiber and many minerals such as iron and calcium.
In addition to supporting blood pressure, blueberries also have many health benefits: boosting the immune system, supporting digestion, improving sleep and reducing the risk of heart disease, cancer as well as neurodegenerative diseases such as Alzheimer's.
Bobrick affirmed: Bright fruits are extremely beneficial when eaten regularly thanks to their rich antioxidants. This is a food that should be included in a healthy daily diet."
Eating a glass of blueberries every day not only helps reduce blood pressure but also supports overall health. From anthocyanins that help dilate blood vessels, stabilize cholesterol to improve the intestines, this small fruit deserves to be a "superfood" for the heart.
