Here is something worth knowing the next time you walk past the berry display at the grocery store. That little container of blueberries may be doing more for your heart than you realize.
Dietitians say blueberries are among the best foods you can eat regularly, especially if you keep an eye on blood pressure.
What Blueberries Do for Your Heart
Abbie Gellman, RD, CDN, a registered dietitian and the author of The Mediterranean DASH Diet, explains it this way: the high levels of antioxidants and polyphenols in blueberries help reduce inflammation and improve blood vessel function, thereby improving circulation.
Melissa Caiola, RDN, a cardiovascular registered dietitian with DukeWELL, adds that those same antioxidants can reduce oxidative stress, thereby improving overall vascular function.
A 2024 study published in Frontiers in Nutrition found that regularly eating blueberries lowers the risk of cardiovascular disease and type 2 diabetes. The study also linked regular blueberry consumption to lower blood pressure.
The One-Cup Finding You’ll Want to Remember
Caiola points to a 2019 study from The Journals of Gerontology: Series A with a finding that stands out. About one cup of blueberries can modestly reduce systolic blood pressure by five points within one to two hours after eating them. Blueberries work by dilating blood vessels, thereby improving blood flow.
She is careful to note that no single food can dramatically shift blood pressure right away. But both dietitians agree that eating blueberries regularly supports healthy blood pressure over the long term.
Gellman also says that eating blueberries consistently can help lower LDL cholesterol — that is, the “bad” kind. Caiola adds that doing so over time can help reduce the risk of cardiovascular disease and coronary artery disease.
Good for Your Brain, Too
The benefits do not stop at your heart. Gellman says the antioxidants in blueberries, particularly anthocyanins, which give blueberries their deep blue color, help protect the brain from oxidative stress. She says they may also help with age-related conditions such as Alzheimer’s.
Other Nutrients Inside That Little Berry
Blueberries are also a source of vitamin C, which Gellman says directly supports the immune system. Caiola adds that vitamin C helps with metabolism, wound healing, and the reduction of oxidative stress. It also supports the cells that line our blood and lymphatic vessels, which play a role in cardiovascular health and blood pressure management.
Blueberries contain manganese, too. Gellman says manganese helps with blood sugar control and metabolism. Caiola notes it also plays a role in bone health and immune response.
Vitamin K is another nutrient found in blueberries. Both dietitians say it helps with blood clotting and bone health.
Fresh or Frozen, Both Work
Blueberries are in season from April through September, depending on where you live in the U.S., making right now one of the best times to find them fresh. But Caiola says frozen blueberries are just as nutritious, available year-round, and often cheaper than fresh.
Both dietitians remind us that no single food is a magic fix. A wide variety of nutrient-rich foods is still the goal. But blueberries bring an impressive list of benefits to the table and they happen to taste wonderful. That is a combination worth taking advantage of.