16, 2019, by The Journals of Gerontology, Series A: Biological Sciences and Medical Sciences, found that consuming 200 grams of blueberries (about one cup) daily can improve blood vessel function and decrease systolic blood pressure (the top number in a blood pressure reading).
Citrus fruits, including grapefruit, oranges, and lemons, may have powerful blood-pressure-lowering effects. They're loaded with vitamins, minerals, and plant compounds that may help keep your heart healthy by reducing heart disease risk factors like high blood pressure ( 4 ).
Blueberries are small, round, bluish-purple fruits or berries. If you eat blueberries daily they help reduce chronic disease risk, improve cholesterol levels and heart health, reduce high blood pressure, and provide other benefits.
The team of researchers from King's College London found that consuming 200 g of blueberries every day for four weeks led to decreased systolic blood pressure and improved blood vessel function in 40 healthy volunteers.
They found that: Effects on blood vessel function were seen two hours after consumption of the blueberry drinks and were sustained for one month even after an overnight fast. Over the course of the month, blood pressure was reduced by 5mmHg.
Magnesium intake of 500 mg/d to 1000 mg/d may reduce blood pressure (BP) as much as 5.6/2.8 mm Hg. However, clinical studies have a wide range of BP reduction, with some showing no change in BP.
Take it first in the morning before eating or taking any medications. Take it again in the evening. Each time you measure, take two or three readings to make sure your results are the same. Your health care provider might recommend taking your blood pressure at the same times each day.
When taken by mouth: Blueberry whole fruit, juice, and powders are commonly consumed in foods. Drinks made with freeze-dried blueberries might cause constipation, diarrhea, nausea, or vomiting in some people.
All the fruits in the berry-family, including strawberries, cranberries, and blueberries are significant blood thinners.
Bananas. Bananas contain potassium, which can help manage hypertension. One medium-sized banana contains around 422 milligrams (mg) of potassium. According to the American Heart Association (AHA) , potassium reduces the effects of sodium and alleviates tension in the walls of the blood vessels.
How many blueberries a day? Blueberries are something that can be enjoyed every day, and two handfuls of blueberries, which is the equivalent of 4 heaped teaspoons, counts towards one of your five-a-day portions. Research has found that eating a cup of blueberries a day reduces risk factors for cardiovascular disease.
There is no specific time for eating blueberries. So, if you have a healthy snack recipe in mind, you can consume blueberries anytime. Adding blueberries to your smoothie is probably the healthiest way to enjoy blueberries.
“The simple and attainable message is to consume one cup of blueberries daily to improve cardiovascular health.
What can I eat to lower my blood pressure immediately? While there's no miracle food that can lower blood pressure immediately, consuming a diet rich in vegetables, fruit, whole grains, nuts, seeds, and fish (and low in red meat, salt, and added sugars) may help lower blood pressure over time.
Eating a diet rich in whole grains, fruits, vegetables and low-fat dairy products and low in saturated fat and cholesterol can lower high blood pressure by up to 11 mm Hg .
Researchers have found that intake of blueberries “acutely improves vascular [arterial] function…in an intake-dependent manner.” Less than a cup is beneficial, but one to two cups seem better with no benefit to eating more than that in a single meal.
Blueberry fruit or leaf might lower blood sugar levels. Taking blueberry along with diabetes medications might cause blood sugar to drop too low. Monitor your blood sugar closely.
Packed with antioxidants, this tiny fruit can help keep your heart pumping and strong. High in soluble fiber, low in calories and carbs, blueberries are the healthiest fruit around.
Blueberries provide moderate amounts of sugar compared to other fruits. One cup (148 grams) holds 15 grams of sugar, which is equivalent to a small apple or large orange (1). However, the bioactive compounds in blueberries appear to outweigh any negative impact of the sugar when it comes to blood sugar control.
The antioxidants in blueberries are strongly linked to reduced levels of oxidized LDL. This makes blueberries very good for your heart ( 15 ). A daily 2-ounce (50-gram) serving of blueberries lowered LDL oxidation by 27% over eight weeks in obese people who were obese ( 16 ).
Blueberries and kidney disease
Blueberries are also low in sodium and phosphorus making them suitable for a kidney friendly diet. They are safe to eat for all of the following kidney conditions and treatments: CKD/Transplant.
(It's best to take your blood pressure from your left arm if you are right-handed. However, you can use the other arm if you have been told to do so by your healthcare provider.) Rest in a chair next to a table for 5 to 10 minutes. (Your left arm should rest comfortably at heart level.)
Call 911 or emergency medical services if your blood pressure is 180/120 mm Hg or greater and you have chest pain, shortness of breath, or symptoms of stroke. Stroke symptoms include numbness or tingling, trouble speaking, or changes in vision.
Blood Pressure Cuff Placement
If the cuff is too small, it can add 2 to 10 points to your bp measurement. Be sure to roll up your sleeve for a blood pressure test and also let your doctor know if the cuff feels too tight around your arm.