A DAILY CUP OF BLUEBERRIES REDUCES BLOOD PRESSURE

Here's one more reason to top that morning cereal with blueberries.  A new trial has found  daily consumption of blueberries helps to reduce blood pressure and arterial stiffness.  Researchers conducted a randomized controlled trial of 40 postmenopausal women ages 45-65 with high blood pressure. Half ate 22 grams of freeze-dried blueberry powder, equivalent to a cup of blueberries, daily for eight weeks. The other half consumed an identical-looking and tasting placebo.

At the end of the eight weeks, participants receiving the blueberry powder had an average 7 mmHg (5.1%) decrease in systolic blood pressure (the top number in the blood pressure reading which measures the pressure in the arteries when the heart beats) and a 5 mmHg (6.3%) reduction in diastolic blood pressure (the bottom number that measures the pressure in the arteries between heartbeats).  Levels of nitric oxide, known to be involved in relaxing and widening blood vessels, increased 68% in the blueberry eaters. There were no significant changes in blood pressure in the placebo group.

What to do:  Include more blueberries and other dark purple fruits and vegetables in your diet.  Beets, cherries, pomegranates, cranberries, grapes, acai, and others have been found to have positive effects on blood pressure and heart health.  Blueberries have long been championed for their high antioxidant potential and anti-inflammatory properties. They’re only 80 calories a cup and are high in fiber, vitamin C, and manganese.   Put fresh, frozen, or dried blueberries in hot and cold cereals, smoothies, and yogurt, or have them as a stand alone snack. 

Adapted from articles available at:

http://www.nutraingredients.com/Research/Blueberries-could-lower-blood-pressure-RCT-data

http://well.blogs.nytimes.com/2015/01/14/blueberries-may-lower-blood-pressure/?_r=0

http://www.sciencedaily.com/releases/2015/01/150108113525.htm

Source:

Johnson SA, Figueroa A, et al. Daily blueberry consumption improves blood pressure and arterial stiffness in postmenopausal women with pre­ and stage 1­hypertension: A randomized, double­blind, placebo­controlled clinical trial.  Journal of the Academy of Nutrition and Dietetics. 2015.   Published online ahead of print, DOI:10.1016/j.jand.2014.11.001