An apple a day may keep the doctor away, but drinking this blueberry smoothie just may be the real key to good health. Recent studies have suggested that this superfood may help lower blood pressure naturally.
A study which was published in the Journal of the Academy of Nutrition and Dietetics suggests that blood pressure can be reduced by consuming blueberries.
Researchers found that after an 8-week period, postmenopausal women participants, with high blood pressure who consumed a daily dose of freeze-dried blueberry powder or an equivalent to 1 cup of fresh blueberries, experienced, on average, a 6% decrease in diastolic blood pressure, a 5% decrease in systolic blood pressure, and a 69% increase in blood levels of nitric oxide, which helps in increasing blood flow by widening blood vessels.
In the other study, in PLOS ONE, mice that were on a high-fat diet and added with wild freeze-dried blueberries had less inflammation and lower blood pressure than mice fed with the same diet without the berries.
The researchers attribute blueberry’s healthy benefit to its potent flavonoid antioxidants, which includes anthocyanins. Previous studies link this to the production of nitric oxide and reduced inflammation.
How to Use Blueberry to Lower Blood Pressure?
You do not need plenty of blueberries to reap its benefit. One cup daily is all you need.
You can try the smoothie recipe below.
Blueberry Smoothie to Lower Blood Pressure
1 cup frozen blueberries
1/2 cup milk
1/2 cup plain yogurt
1/2 teaspoon ground flax-seed (optional)
Honey (to taste)
1. Combine all ingredients in a blender.
2. Blend until smooth.