Why Blueberries Are the Superfood for Your Heart

“These little nuggets are phenomenally full of vitamins and minerals,” says Evelina Grayver, MD, a cardiologist at North Shore University Hospital at Northwell Health in Manhasset, New York. “It is very important to understand how they help manage cholesterol, potentially support blood sugar management, reduce blood pressure, and decrease the overall inflammatory response in the vessels — and thus decrease the risk of heart disease.”

Here’s how blueberries can help your heart.

• Calories 84.4
• Total Fat 0.49 g (1 percent of the daily value, or DV)
• Sodium 1.48 mg (0 percent of the DV)
• Total Carbohydrates 21.5 g (8 percent of the DV)
• Fiber 3.55 g (13 percent of the DV)
• Sugar 14.7 g
• Protein 1.1 g (2 percent of the DV)
• Cholesterol 0 mg (0 percent of the DV)

Blueberries are also an excellent or good source of several vitamins and minerals:

• Vitamin K 28.6 micrograms (24 percent of the DV)
• Manganese: 0.497 mg (22 percent of the DV)
• Vitamin C 14.4 mg (16 percent of the DV)
• Copper 0.084 mg (9 percent of the DV)
• Vitamin E 0.844 mg (6 percent of the DV)

“Soluble fiber is a natural cleansing system, helping keep your cholesterol levels down,” says Julia Zumpano, RD, of Cleveland Clinic in Ohio.

Adding blueberries to your diet would be an easy way to up your fiber and keep your cholesterol in check.

Blueberries have the potential to help regulate blood sugar. Fruit is often referred to as nature's candy, but blueberries may increase blood sugar levels less than other fruits. This means they are less likely to cause blood sugar spikes, a key benefit for those with diabetes who also have a heart condition.

Zumpano says that while diabetes is often not the first thing that comes to mind when dealing with heart problems, the two are still connected.  “Elevated blood sugar can lead to an unhealthy heart, inflammation, and elevated risk of insulin resistance or diabetes, which doubles your risk of heart disease,” she says.

A pattern of eating that provides excessive added sugar, saturated fat, and salt creates stress and causes wear and tear on the body, typically through oxidative stress, which is an imbalance of unstable molecules and antioxidants in the body that can lead to cell and tissue damage.

“The more we ingest antioxidant-rich foods, we're creating barriers around some of the stressors that we may not be able to control, like environmental toxins, to help protect the cells from being damaged,” says Zumpano.

Wild blueberries have higher levels of anthocyanins, and Zumpano recommends them if they are available in your area and affordable.

Blueberries are high in nitric oxide, a molecule that relaxes the inner muscles of blood vessels. This characteristic helps lower blood pressure.

The good news is that you have lots of options for eating more blueberries.

Zumpano suggests adding them to oatmeal, Greek yogurt, or a smoothie for something quick. Blueberries can also be added to salads or cottage cheese for something more savory.

Dr. Grayver and Zumpano agree that cooking blueberries reduces some of their nutritional value and that eating them raw is best, but there are still plenty of options. And when blueberries are out of season, you can always choose frozen, which are just as good and contain most of the nutrients of fresh berries.

Grayver adds blueberries to at least one meal a day, typically breakfast, because of their great nutritional value.

“I actually like to put them on pretty much everything,” says Grayver. “If you have 1 cup a day, you can get enough of the benefits.”

• Blueberries are rich in antioxidants and nutrients such as vitamin K, vitamin C, and manganese, supporting heart health.
• Consuming blueberries may support cholesterol management and help regulate blood sugar, with potential benefits for people with diabetes.
• Blueberries may help reduce oxidative stress and blood pressure, but larger, more diverse studies are needed to confirm and explore these benefits in humans.
• Adding blueberries to dishes such as oatmeal, yogurt, or salads can easily boost your nutrient intake, and they can be enjoyed raw or frozen for optimal benefits.