A recent study reveals that eating a cup of blueberries per day can help lower blood pressure. The findings, which were published online Feb. 16, 2019, in The Journals of Gerontology, Series A: Biological Sciences and Medical Sciences, indicated that eating 200 grams (approximately one cup) of blueberries daily can improve blood vessel function and lower systolic blood pressure (the top number in a blood pressure reading). This article is included with in-depth information on One Fruit Daily can lower Blood Pressure. Please go through the post for a piece of detailed knowledge.
What the research is saying?
For a month, researchers gave 40 healthy males either a drink containing 200 grams of whole wild blueberries or a control drink (which looked and tasted nearly identical) at random. The men’s blood pressure and flow-mediated dilation of the brachial artery in their upper arms were also monitored. This is a marker of lower cardiovascular disease risk since it examines how the artery widens when blood flow increases.
One fruit that can help in controlling high blood pressure
After that, the researchers discovered that flow-mediated dilatation improved by roughly 2% within two hours of drinking the blueberry drink, with the benefit lasting for one month. The average systolic blood pressure dropped by 5 millimetres of mercury. Over the same time span, the effect was comparable to that of popular blood pressure medications.
Blueberry is best for whom?
We’re talking about blueberries, which are little blue-colored fruits that have been shown to reduce the risk of cardiovascular disease in postmenopausal women with high blood pressure or hypertension.
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The perfect amount to consume Blueberries
The question now is, how many blueberries should one eat each day to avoid excessive blood pressure? According to the researchers, consuming 22 grams of freeze-dried highbush Blueberry powder, which is equivalent to about one cup of fresh blueberries, mixed with water and taken daily for 12 weeks improved the function of the endothelium, which is the inner lining of blood vessels. This can aid in the reduction or reduction of high blood pressure.
“We discovered an improvement in endothelial function, which is critical for human health because endothelial function is associated to the development of atheroseletic cardiovascular disease. We also discovered that blueberries boost endothelial function by lowering oxidative stress levels in the body.”
Sarah Ardanuy Johnson stated during media conversation
The definition of oxidative stress
It is now necessary to understand what oxidative stress is. The imbalance between free radicals and antioxidants in the body can harm cells and tissues, promoting endothelial dysfunction and the development of cardiovascular disease. Blueberries are also high in polyphenols, which can help prevent oxidative stress, according to experts.
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The Final Thought
In India, nearly one out of every ten people has high blood pressure or hypertension. This is a chronic health problem that is extremely tough to manage. That is why it is critical to have adequate medication. Apart from meditation, blueberries are beneficial to our health by lowering our blood pressure. As a result, we recommend having Blueberry on a frequent basis.
The effects of the blueberry drinks on blood vessel function were visible two hours after consumption and lasted for one month, even after an overnight fast. Blood pressure dropped by 5mmHg throughout the course of the month.
Citrus fruits such as grapefruit, oranges, and lemons have been shown to reduce blood pressure. They’re high in vitamins, minerals, and plant chemicals that may help keep your heart healthy by lowering risk factors for heart disease like high blood pressure.
Blueberries, in particular, are high in flavonoids, which are natural chemicals. Consuming these substances, according to one study, may help prevent hypertension and decrease blood pressure. Strawberries, blueberries, and raspberries are simple to incorporate into your diet.
According to a recent two-part study, the phytochemicals that give blueberries their blue hue can dramatically improve cardiovascular health.
If you have high blood pressure and want to see results quickly, lie down and take deep breaths. This is how you may lower your blood pressure in minutes while also lowering your heart rate and blood pressure. Hormones that restrict your blood vessels are released when you are stressed.