Blueberries can they help lower high blood pressure?
Two small studies suggested that blueberries might have a positive effect on blood pressure. However, a 2023 review tempers that optimism.
At the start of the study the participants' blood pressure was in the high-normal to mildly elevated range. After eight weeks, the systolic blood pressure in the group taking the blueberry powder had dropped on average by 7 mmHg and the diastolic by about 5 mmHg. In the comparison group, blood pressure values did not change during the observation period.
In addition to the blood pressure reduction, the study group also showed an improvement in vascular flexibility the blood vessels were less stiff and more elastic again.
A more recent study by researchers at King's College London points in the same direction. In 2019 the scientists gave the 40 healthy participants in their study the juice from 200 g of blueberries each day or a control drink. Over the one-month observation period the participants' systolic blood pressure fell on average by 5 mmHg. Blueberry juice also had a positive effect on blood vessel function. Just two hours after drinking the juice, the elasticity of the brachial artery had improved.
The researchers mainly attribute these effects to the blue pigment in the berries (the so-called anthocyanins). They supported this in a second study in which participants were given a drink containing purified anthocyanins. For comparison they used a blueberry drink and control drinks that contained equivalent amounts of fiber, minerals, or vitamins from blueberries.
None of the control drinks affected endothelial function. These effects could only be detected in the drinks with anthocyanins. Endothelial cells, which line blood vessels, play a key role in blood clotting and in regulating blood pressure.
Lead researcher Dr. Ana RodriguezMateos nevertheless recommends eating the whole berry to get the full benefit from this tasty superfood.
However, a 2023 meta-analysis that evaluated 17 studies on the effects of blueberries and also lingonberries or cranberries reached the sobering conclusion that the blood-pressure reduction was not statistically significant in other words, not strong enough. So a real effect cannot currently be proven. More high-quality studies would be needed to possibly demonstrate effectiveness.
However, a 2023 meta-analysis that evaluated 17 studies on the effects of blueberries and also lingonberries or cranberries reached the sobering conclusion that the blood-pressure reduction was not statistically significant in other words, not strong enough. So a real effect cannot currently be proven. More high-quality studies would be needed to possibly demonstrate effectiveness.
In summary, blueberries may cause a rather small reduction in blood pressure. Whether this effect is sustained with regular consumption or fades over time is not clear. Since these tasty berries are also 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 comes from BloodPressureDB – the leading app since 2011 that helps hundreds of thousands monitor their blood pressure every day.
Our content is based on carefully researched, evidence-based data and is continuously updated (as of 01/2026).
Author Sabine Croci is a qualified medical assistant with many years of experience in internal medicine and cardiology practices as well as in outpatient care, and has led BloodPressureDB's specialist editorial team since 2015. Thanks to her extensive additional qualifications as a paramedic, first responder and in various therapy and emergency areas, she provides solid, practical and reliably reviewed information.
Author Sabine Croci is a qualified medical assistant with many years of experience in internal medicine and cardiology practices as well as in outpatient care, and has led BloodPressureDB's specialist editorial team since 2015. Thanks to her extensive additional qualifications as a paramedic, first responder and in various therapy and emergency areas, she provides solid, practical and reliably reviewed information.
