Harvard and UK researchers tested one cup of this a day for six months
The one thing
Eat one cup of blueberries a day.
In a six-month trial, a daily cup improved how well blood vessels widen and relax. Half a cup showed no benefit.
Do it today
- Buy a bag of frozen blueberries. Frozen worked fine in the study (they used freeze-dried).
- Measure one cup (about 150 g) and add it to breakfast: oatmeal, yogurt, or straight from the bowl.
- Do it every day. The benefit showed up with daily use over months.
What the study found
People who ate the equivalent of one cup of blueberries daily had better blood vessel function and less arterial stiffness than people on a look-alike placebo. The researchers estimated this could mean a 12 to 15% lower risk of heart disease. The half-cup group saw no benefit.
- Who
- 138 adults aged 50 to 75 who were overweight and had metabolic syndrome, followed for six months.
- Type of study
- Double-blind randomized controlled trial, led by the University of East Anglia with Harvard T.H. Chan School of Public Health among the collaborators.
- Keep in mind
- The trial was partly funded by the US Highbush Blueberry Council, and the risk figure is an estimate, not a measured drop in heart attacks.
Source: Curtis et al., American Journal of Clinical Nutrition, 2019
Educational information, not medical advice. Read our medical disclaimer.