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 carrying out 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 unparalleled 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 200 grams 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 a month of daily consumption. In addition, the systolic pressure was reduced by an average of 5 millimeters of mercury; Systolic pressure is one of the two components used to measure blood pressure.
As a side note: the bottom number is the 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 common medications to treat high blood pressure Most surprising of all, it offers protection for the same amount 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 were 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 his compounds that attract the most attention is gallic acid, of which there are about 6,500 scientific research articles on its curative benefits. Among the main ones it is known that it is a strong antifungal / antiviral agent and an active antioxidant. This substance is also peculiarly positive for cardiovascular health, to which are added the anti-inflammatory properties of blueberries.
In such a way that integrating blueberries into the daily diet is an exceptional health protectorThey are ideal for taking care of body weight, controlling blood glucose levels, and they benefit intestinal, digestive and kidney health. They have cleansing properties and are a great supplement to strengthen the immune system. And best of all, 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 there are several factors related to lifestyle and quality of dieta, which are key tools in the control of hypertension. According to experts, it is essential to follow a natural, processed-free diet, monitor sodium consumption, try to have a healthy weight, control stress, perform 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.
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Eddie is an Australian news reporter with over 9 years in the industry and has published on Forbes and tech crunch.