Blueberries - berry strong even against high blood pressure?
Two smaller studies provided evidence that blueberries can have a positive effect on blood pressure. However, a review from 2023 dampens the hopes.
At the beginning of the study, the blood pressure of the participants was in the high-normal to mildly elevated range. After eight weeks, the systolic blood pressure of the group that received the blueberry powder had decreased on average by 7 mmHg, and the diastolic value had decreased on average by 5 mmHg. In the comparison group, there was no change in blood pressure values during the observation period.
In addition to lowering blood pressure, an improvement in vascular flexibility was also observed in the study group - the blood vessels became less stiff and more elastic.
A more recent study by researchers from King's College London points in the same direction. In 2019, the scientists administered 200 g of blueberry juice or a control drink daily to 40 healthy participants in their study. During the one-month observation period, the systolic blood pressure of the subjects decreased on average by 5 mmHg. The blueberry juice also had a positive effect on the function of the blood vessels. Just two hours after consuming the juice, the elasticity of the brachial artery improved.
For these effects, the researchers primarily attribute responsibility to the blue pigment of the berries (the so-called anthocyanins). They supported this in a second study, in which participants were given a drink containing purified anthocyanins. A blueberry drink and control drinks containing corresponding amounts of fiber, minerals, or vitamins from blueberries served as comparisons.
None of the control drinks showed effects on endothelial function of the blood vessels. These effects could only be detected in the drinks containing anthocyanins. The endothelial cells that line blood vessels are crucially involved in blood clotting and the regulation of blood pressure.
Lead researcher Dr. Ana Rodriguez-Mateos still advocates for consuming the whole berry to reap the full benefits of this delicious power food.
However, a meta-analysis evaluating 17 studies on the effects of blueberries and also cranberries in 2023 came to the sobering conclusion that the reduction of blood pressure is not significant, meaning it is not pronounced enough. Therefore, a real effect cannot currently be substantiated. Further high-standard studies would need to be conducted to possibly demonstrate the effectiveness.
However, a meta-analysis evaluating 17 studies on the effects of blueberries and also cranberries in 2023 came to the sobering conclusion that the reduction of blood pressure is not significant, meaning it is not pronounced enough. Therefore, a real effect cannot currently be substantiated. Further high-standard studies would need to be conducted to possibly demonstrate the effectiveness.
In summary, blueberries may possibly cause a rather small reduction in blood pressure. Whether this effect is sustained through regular consumption of blueberries or diminishes over time is not clarified. However, since the delicious berries are said to have other health-promoting effects, they can certainly be included in the diet.
Sources
- https://www.aerzteblatt.de/nachrichten/61428/Heidelbeeren-senken-Blutdruck-in-kontrollierter-Studie
- https://jandonline.org/article/S2212-2672%2814%2901633-5/abstract
- https://www.medical-tribune.de/medizin-und-forschung/artikel/heidelbeeren-senken-blutdruck/
- https://www.kcl.ac.uk/news/the-blue-in-blueberries-can-help-lower-blood-pressure
- https://www.ncbi.nlm.nih.gov/pubmed/30772905
- https://onlinelibrary.wiley.com/doi/abs/10.1002/ptr.8069
This article is from BloodPressureDB the leading app since 2011 that supports hundreds of thousands in blood pressure monitoring every day.
Our content is based on carefully researched, evidence-based data and is continuously updated (as of 04/2024).
Author Sabine Croci is a certified medical assistant with many years of experience in internal medicine and cardiology practices as well as in outpatient care, and has been leading the editorial team of BloodPressureDB since 2015. Thanks to her extensive additional qualifications as a paramedic, first responder, and in various therapy and emergency areas, she provides well-founded, practical, and reliably verified information.
Author Sabine Croci is a certified medical assistant with many years of experience in internal medicine and cardiology practices as well as in outpatient care, and has been leading the editorial team of BloodPressureDB since 2015. Thanks to her extensive additional qualifications as a paramedic, first responder, and in various therapy and emergency areas, she provides well-founded, practical, and reliably verified information.
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