Wild blueberries boost heart health and vascular function, new review says

An ancient fruit linked to improved blood vessel function and circulation may offer meaningful benefits for heart health, according to a new scientific review; but most Americans do not eat it regularly.

The findings, announced Jan. 27 by the North American Blueberry Association, are based on a review of 12 human clinical studies conducted over 24 years examining wild blueberries, conventional blueberries, and a variety of cardiometabolic outcomes.

“Overall, the authors report that the evidence for improvements in vascular function is the strongest and most consistent,” he said in a news release.

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“The findings regarding blood pressure, blood lipids and blood sugar regulation are described as encouraging, but the authors emphasize the need for larger and more carefully controlled clinical studies to confirm these effects.”

According to the authors, most of the compounds in wild blueberries are not readily absorbed.

Instead, they reach the gut, where microbes help convert them into substances that enter the bloodstream; This may help explain the positive effects on heart and metabolic health.

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The review found that people could see these benefits by regularly eating about one cup of wild blueberries per day.

“[Wild blueberries] “It has been valued by humans for thousands of years.”

The tiny, flavor-packed fruits grow on small bushes that are connected underground via stems called rhizomes.

These hearty plants were designed to survive harsh winters in Maine and Canada, and researchers believe that these stressors “may cause plants to produce a wide range of protective compounds, especially polyphenols such as anthocyanins.”

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Although berries can be difficult to find fresh, most are frozen immediately after harvest and are probably stored in the freezer section of your local supermarket.

Wild blueberries “have been valued by humans for thousands of years,” said Dorothy Klimis-Zacas, a professor at the University of Maine and co-author of the study.

One of the most reliable findings of the study is that eating blueberries improves vascular function. (image alliance via Fabian Sommer/Getty Images)

“Traditional knowledge has recognized their value, and today’s research continues to explore how the unique composition of wild blueberries may support health when eaten as part of an overall balanced diet,” he said.

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New York-based nutritionist Nicolette Pace, who was not involved in the research, said the specific benefits of wild blueberries are not widely recognized; however, the health community generally understands that blueberries are healthy.

“The main takeaway is to prioritize wild, heirloom and seasonal fruits whenever possible.”

“What really impressed me about this study was that it didn’t just look at the results, it looked at the mechanisms and what was actually going on in the body,” he said.

“Most people do not distinguish between cultivated berries and wild or heirloom varieties.”

Researchers analyzed more than two decades of clinical research examining wild blueberries and cardiometabolic health outcomes. (iStock)

Pace suggested using frozen wild blueberries in smoothies, yogurt, and oatmeal, or even baking with them.

He also mentioned black currants, black currants, wild cranberries and mulberries as other berries rich in polyphenols and antioxidants.

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“The main takeaway is to prioritize wild, heirloom and seasonal fruits whenever possible,” he said.

“They are generally much more nutrient dense than cultivated varieties and may have powerful cardiometabolic and gut health benefits.”