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Can Berries Help Reduce Hypertension?

Can Berries Help Reduce Hypertension?Hypertension, or high blood pressure, is one of the commonest physical ailments affecting millions of people across the world. Regular medications, or allopathic treatment apart, there are various other ways – such as lifestyle modification measures that are known to help treat this condition. Fruits such as Berries have been scientifically proven to be useful in lowering high blood pressure levels. How exactly are these effective? Read on and find out!


It has been found out that berries, particularly blueberries, have an abundance of natural compounds referred to as flavonoids. According to a specific study, the consumption of such types of compounds might help reduce abnormally high levels of blood pressure.

The antioxidant compounds known as anthocyanins, present in blueberries and strawberries, are actually a type of flavonoid. A major study that was carried out by researchers on a large group of people with hypertension – over 34,000 individuals, revealed that those having the highest consumption of anthocyanins – found primarily in strawberries and blueberries, helped reduce the risk of hypertension by 8%, as compared to participants who consumed lower amount of anthocyanin.

A wonderful antioxidant, Anthocyanin is responsible for giving the wonderful color to these mouthwatering berries. However, it can also be effective in opening up blood vessels, which can help in a smoother flow of blood and reducing the risks for high blood pressure.

How to Have Berries?

You can have these easily, and can add strawberries, raspberries and blueberries, raspberries into your diet with ease. These can be put into granola or cereal right in the morning, or kept frozen in the fridge, to be taken out for a healthy and quick dessert. You may enjoy these fruits as a sweet treat after meals or even in between meals as snacks. These can also be added to oatmeal and smoothies.

A study that was conducted a few years ago found out that having a cup of blueberries or strawberries a week can help lower the risks of high blood pressure. The study was carried out on 23,000 men and 130,000 women, and those with the highest consumption of anthocyanins were found to have an 8% lower risk of high blood pressure than those who consumed very less amount of the fruits.

If you want to have more blood-pressure reducing benefits, and boost the effects of berries, have them with bananas. You will love the taste, and your body will thank you for putting in such nutritious, blood-pressure reducing ingredients.

ABOUT THE AUTHOR: James Johnson is the founder of Healthy Reports. He is a seasoned researcher and author with over 15 years of experience. He has a unique combination of experience and skills in nutrition, dietetics, and communication.

Categories: Hypertension