Eating 1 cup of blueberries daily is a great way to help lower your blood pressure. They are especially helpful if you already have high blood pressure, are at risk for heart disease, or have insulin resistance.
1. Anthocyanins Help Relax Blood Vessels
“Blueberries contain a special component, anthocyanins, which give blueberries their dark color and help the body produce nitric oxide, which allows the blood vessels to relax and open up, or dilate,” Ashlee Bobrick, MS, RDN, LD, a registered dietitian nutritionist at The Ohio State University Wexner Medical Center, told Verywell.
“Once the blood vessels relax, the blood can flow more easily, which means the blood pressure goes down," she added.
2. Fiber Produces Heart-Friendly Fatty Acids
Blueberries are also a good source of fiber. Research has shown that increased fiber intake is associated with reduced blood pressure. When dietary fiber undergoes the process of fermentation in the gut, short-chain fatty acids (SCFAs) are produced. These are absorbed into your bloodstream, which can help lower blood pressure.
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