blueberry-improves-cognition-blood-pressure-and-cholesterol

This beautiful berry not only tastes good, it is good for your brain, and now a growing body of evidence is showing that it is good for your heart. Guess what berry it is.

It’s time to see blueberries in a whole new light. The antioxidant packed berry is not only a treat to eat, it is a powerful health food.

Tons of studies have shown that blueberry supplements can help cognition and memory in healthy, older adult and in older adults with mild cognitive impairment. Studies show that blueberry helps middle aged adults and kids too. Blueberry supplements providing the equivalent of half a cup of blueberries a day can even help prevent dementia in people who are at increased risk (Nutrients. 2022 Apr;14(8):1619).

Several studies have also shown that blueberry is good for the heart. Blueberry supplements can lower your blood pressure (Nutr Res 2014;34:577-84; J Acad Nutr Diet 2015;115:369-77). A systematic review and meta-analysis established that blueberry, whether as blueberry powder, extract, fruit or juice, can significantly lower total cholesterol, the harmful LDL cholesterol and blood pressure (Nutr Res. 2021 07;91:67-80).

Now a new systematic review and meta-analysis has updated the evidence for blueberries and cardiovascular health up to 2021. It included 21 studies in the meta-analysis and 25 in the systematic review. While blueberry seemed not to have an effect on weight or most measures of diabetes, it had a major effect on aspects of heart health.

Blueberry supplements significantly improved both systolic and diastolic blood pressure. They also significantly improved total cholesterol, LDL cholesterol, HDL cholesterol and triglycerides. Blueberry supplements also significantly improved insulin levels.

This meta-analysis adds to the pile of evidence that blueberries are a powerful food and supplement, not only for brain health, but also for cardiovascular health.


Food Funct. 2022 May 10 ;13(9):4875-4900


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