These micronutrients help improve the performance of endothelial cells, which are vital for maintaining healthy blood pressure levels.
A study led by the Department of Nutrition at King’s College London found that the positive effects were noticeable in as little as two weeks.
The deep blue hue of blueberries comes from anthocyanins—natural pigments belonging to the flavonoid family, responsible for the purple to red coloration in many fruits and vegetables.
But these compounds do more than give produce vibrant colors—they’re potent micronutrients long recognized for their broad health benefits. Recent research now shows that anthocyanins in blueberries may be as effective in lowering blood pressure as some standard medications.
The Study: Comparing Blueberry Juice to a Nutrient-Controlled Drink
Researchers at King’s College London observed 40 adults over about four weeks. Half the group drank about one cup (200 grams) of blueberry juice daily, while the other half consumed a beverage with the same fiber, vitamins, and minerals—but without the unique compounds found in blueberries.
Throughout the trial, scientists tracked the participants’ blood pressure and measured the dilation of major blood vessels—a key indicator of cardiovascular health—while also analyzing their blood and urine samples.
Blood Pressure Benefits Comparable to Medication
Within just two weeks, those who consumed the blueberry juice showed measurable improvements. By the end of the study, their blood pressure had significantly decreased, comparable to what’s typically achieved with blood pressure-lowering drugs.
The study also noted better endothelial function among these participants. These cells line the interior of blood vessels and are essential for regulating blood flow, preventing clots, and keeping blood pressure in check.
On the other hand, individuals who drank the nutrient-matched beverage without anthocyanins did not experience the same health gains.
“If the improvements we observed in a single month were sustained over a lifetime,” said Dr. Ana Rodriguez-Mateos, the study’s lead author, “we estimate that regular blueberry consumption could reduce the risk of cardiovascular disease by up to 20%.”
A Year-Round Nutritional Ally
Although blueberries are typically in season during spring and summer, their health benefits can be enjoyed all year by juicing or freezing them. This makes it easy to maintain a daily intake of their heart-supporting nutrients, regardless of the season.
