Fruits are good for your health! Regular consumption of fruits can greatly improve your health and well-being, and there are a lot of fruits which you can consume to lead you to better health. Most citrus fruits are a great source of vitamin C, while bananas can help boost your energy, and cherries help calm your nervous system. But did you know that blueberries are a perfect solution to control your blood pressure? Most berries are the healthiest that you could ever eat as they are proven to be high in fiber content, yet are low in sugar. These berries are perfect antioxidants and now they are your partner for your cardiovascular health, such as in controlling your blood pressure.
The leading cause of death around the world is mainly attributed to cardiovascular diseases, and a predisposing risk to such disease is high blood pressure. When you have a sedentary lifestyle, or you have poor eating habits, then you are most likely going to develop high blood pressure. But the good news is that you can consume blueberries in moderation so it can help stabilize your blood pressure, which can be totally helpful for your heart health.
What Is Pterostilbene And What Are Its Effects?
For so many years, blueberries and most berries have been considered as super fruits, as this group is able to contribute to your good health because of its antioxidant property. It has recently been found out by researchers that a good amount of pterostilbene in blueberries can help decrease blood pressure. It is a heart-friendly compound that is also with anti-diabetes as well as anti-cancer properties. With this, it is all the more convincing on why you should always include blueberries as part of your diet.
The Research about Blueberries
There are now a lot of researches conducted to test the efficacy of blueberries in lowering blood pressure levels, and all studies have pointed out the fact that there is indeed a correlation between consumption of blueberries to that of reduction in blood pressure. One study that was conducted involves women at their post menopausal stage. All the participants are with borderline to high blood pressure level. In the course of 8 weeks of research, half of the subjects of the study were given blueberry powder which is freeze dried, while the other half were given similar looking powder although its main content is not blueberry. After the 8 weeks of trial, significant decrease in the blood pressure levels was noted of those who were taking the blueberry powder. The 5-6 percent drop in the blood pressure level is really a significant improvement compared to those who are taking anti-hypertension medications. This goes to prove that women can enjoy the benefits that blueberries can contribute to their health; this research on blueberries goes to show that the post menopausal women are able to be at bay from ever developing cardiovascular diseases.
On the other hand, another group tried to solidify the fact that blueberries indeed are perfect for hypertensive persons. The researchers then focus on the active antioxidant in blueberries—the pterostilbene. Participants in the study were given 125mg of pterostilbene extracts, while the other half of the participants were given only placebos. And true enough, after the weeks of research, results showed that there is indeed a reduction in the blood pressure levels in both the systolic as well as diastolic levels.
Further study has cemented the main fact that indeed blueberries are perfect for your cardiovascular health. When nitric oxide was measured during the research period, it revealed that those who have been consuming blueberries are able to experience an increase in its level, while those who were given placebos have the same level of nitric oxide just like in their pre-trial period. It should be noted that nitric oxide actually helps in letting the blood vessels to actually maintain their elasticity and that it also helps in dilating the blood vessels so that blood flow can properly pass through. With dilated blood vessels come the facts that blood can easily travel all through the body with less pressure.
Consumption of the needed amount of blueberries essential for your daily recommended allowance is not that hard to achieve. There are so many ways on how you can prepare these blueberries, and still enjoy it each day. In fact, you can just simply pair the berries with your oatmeal or cereal during breakfast and you are already good with the needed amount to keep hypertension at bay. Additionally, you can prepare blueberry smoothies which you can drink for snacks, or just when you need to satisfy your sweet cravings. On the other hand, there are certain salsas made up of blueberries, while some cupcakes and bread have incorporated blueberries to augment its taste.
It is for this reason that you need to incorporate consumption of blueberries into your diet so that you can see for yourself how well your health can be at the end of the day. There are so many benefits for your health that these berries can give, and you should make it a point to have it as one of your favorite fruits. Your daily consumption of blueberry could be a natural remedy so that you can finally control your high blood pressure level. As a natural remedy, you must not make it a replacement of your maintenance hypertensive medications, but instead, use it in conjunction of such medications to give you an improved overall health and well-being.
Fruits are indeed beneficial for your health, but you need to remember that consumption of these fruits in moderation is what will ultimately help you achieve the pink of health. Thus, you should not take these fruits for granted as there are a lot of positive effects that it can bring to you. It is truly a powerful strategy to always consume the right amount of fruits in order that you could ward away any susceptibility of hypertension.