The secret of blueberries: The fruit that helps lower blood pressure, according to a California cardiologist

If you're looking for a natural solution to control your blood pressure, it's time to take a closer look at blueberries. According to Cheng-Han Chen, a renowned cardiologist at Memorial Care Saddleback Medical Center in California, this fruit is not only delicious but also has properties that could help prevent cardiovascular problems. Chen noted that blueberries are rich in anthocyanins, a type of antioxidant and anti-inflammatory flavonoid that works by relaxing blood vessels, making it easier to lower blood pressure.

The impact of blueberries on heart health isn't just anecdotal. A study published in *The Journals of Gerontology* in 2019 found that consuming blueberries daily can lower systolic blood pressure by approximately five millimeters of mercury. This drop may seem modest, but it's significant, as systolic blood pressure is one of the leading risk indicators for future cardiovascular events, according to the American Heart Association.

In addition, nutritionist Sophie Lauver explained that anthocyanins also increase the body's production of nitric oxide, a natural compound that improves blood flow to the arteries. This process helps reduce arterial stiffness, a factor linked to hypertension and other heart diseases.

Both Chen and Lauver agree that including a cup of blueberries in your daily diet is an excellent starting point for naturally improving blood pressure. Ideally, you should consume at least two cups of fruit a day, rotating between healthy options like blackberries, raspberries, and strawberries, which also contain anthocyanins. Additionally, citrus fruits like oranges and lemons provide flavonoids that are beneficial for the cardiovascular system.

But blueberries aren't just good for your heart. According to Lauver, this fruit is also rich in vitamins C and K, and helps fight inflammation, preserve memory, and delay cellular aging, making it an ally for overall health.

For those looking to maximize the benefits, Kit Broihier, nutrition advisor for the Wild Blueberry Association of North America, suggests opting for wild blueberries . Although they're smaller than regular blueberries, they have twice the antioxidant power, 33% more anthocyanins, and 72% more fiber. This is due to their higher proportion of skin, as they're harvested at their peak ripeness before being frozen to preserve their nutrients. Even in freeze-dried powder form, as seen in studies with older adults and postmenopausal women, the blood pressure benefits remain intact.

Finally, experts also recommend complementing blueberry consumption with potassium-rich foods, such as bananas, kiwis, melons, watermelons, spinach, sweet potatoes, and lentils. This mineral is key to stabilizing blood pressure and reducing the risk of heart disease.

Adding blueberries and other nutrient-dense fruits to your diet is not only a delicious gesture, but also an important step toward a healthier life. Your heart and overall well-being will thank you for it.

*This content was rewritten with the assistance of artificial intelligence, based on information from La Nación.*