Blueberries have an effect on cholesterol, blood sugar and blood pressure – healing practice

Blueberries are associated with numerous health benefits

blueberries they are among the most popular berries in this country. The small fruits stand out not only for their excellent flavor, but also for their various health benefits. Among other things, it can positively influence the cholesterol levelsthe sugar in the blood and the blood pressure Act.

Blueberries are among the healthiest fruits out there, says nutritionist Julia Zumpano. In a recent article from the renowned Cleveland Clinic (USA), the expert summarizes the benefits of eating blueberries.

Low in calories

According to Zumpano, studies show that blueberries may help protect against aging, cancer and DNA damage. A standard 100-gram serving (3/4 cup) provides 65 calories and 15 grams of carbohydrates. The nutritionist lists a few reasons why blueberries are such a healthy choice.

Rich in antioxidants

Stress is not good for the body, especially oxidative stress. This type of stress is caused by the presence of molecules called free radicals. Free radicals are produced naturally by metabolism or by pollution, cigarette smoke and alcohol and damage cells.

Antioxidants are key to reducing the effects of oxidative stress. “Antioxidants create a barrier or shield around the cell to protect it from damage”Zumpano explains.

Blueberries are very rich in antioxidants, especially anthocyanins, which are also found in chokeberries and elderberries.

Full of vitamins and minerals.

Blueberries are not only low in calories, they are also rich in nutrients. They are good sources of vitamin C and vitamin K, as well as manganese. One cup of blueberries provides the following recommended daily amount of vitamins and minerals:

  • Vitamin C: 24%
  • Vitamin K: 36%
  • Manganese: 25%
  • Fiber: 14%

Vitamin C helps support the immune system and other bodily functions, and vitamin K supports blood clotting. Manganese may also aid in blood clotting while promoting bone and muscle strength.

lower cholesterol levels

Blueberries are high in soluble fiber. “Soluble fiber binds to bile in our intestines and helps eliminate that bile”Zumpano explains. Bile contains, among other things, cholesterol and certain fats (lecithin).

“When soluble fiber binds to bile, it helps remove that bile, which is made up of cholesterol and body waste, which can lead to a reduction in cholesterol levels, which in turn helps reduce the risk of heart diseases”.

control blood sugar

Because blueberries are high in fiber and contain less sugar compared to other fruits, they do not cause a spike in blood sugar. It is believed that this beneficial effect could help control blood sugar in people with certain health conditions.

A 2020 study of men living with type 2 diabetes, published in the journal Current Developments in Nutrition, found that daily consumption of blueberries lowered certain cardiometabolic health parameters, such as triglycerides.

Low blood pressure

A 2019 study of people with metabolic syndrome, published in the American Journal of Clinical Nutrition, showed that eating blueberries daily had a positive impact.

“Eating blueberries helps lower blood pressure in people with metabolic syndrome by helping the body produce more nitric oxide, which relaxes blood vessels”Zumpano explains.

Enjoy fresh and raw

There is no problem in eating blueberries every day because they are very healthy. But according to Zumpano, you’ll benefit most from organic, fresh, uncooked berries. While delicious, blueberry pancakes or muffins are not that healthy.

“Antioxidants can be damaged by heat”explains the nutritionist. “So raw, fresh, organic blueberries are the best option.”

Also, if you’re buying non-organic blueberries, Zumpano recommends washing them before eating.

Blueberries can be used to refine mueslis, porridge, smoothies, or salads, among other things. “Frozen organic berries can be a little cheaper,” says Zumpano. “You can put them in a hot porridge and let them thaw so they can release their natural sweetness and flavor. Add them to a smoothie or just eat them frozen for a refreshing snack.” (ad)

Author and source of information

This text corresponds to the requirements of the specialized medical literature, medical guidelines and current studies and has been reviewed by medical professionals.


  • Cleveland Clinic: The Health Benefits of Blueberries, (Accessed: 05/28/2022), Cleveland Clinic
  • Kim S Stote, Margaret M Wilson, Deborah Hallenbeck, Krista Thomas, Joanne M Rourke, Marva I Sweeney, Katherine T Gottschall-Pass, Aidar R Gosmanov: Effect of blueberry consumption on cardiometabolic health parameters in men with type 2 diabetes: an 8-week, double-blind, randomized, placebo-controlled trial; in: Current Developments in Nutrition, (published: 03.09.2020), Current Developments in Nutrition
  • Peter J Curtis, Vera van der Velpen, Lindsey Berends, Amy Jennings, Martin Feelisch, A Margot Umpleby, Mark Evans, Bernadette O Fernandez, Mia S Meiss, Magdalena Minnion, John Potter, Anne-Marie Minihane, Colin D Kay, Eric B Rimm, Aedín Cassidy: Blueberries Improve Biomarkers of Cardiometabolic Function in Participants With Metabolic Syndrome: Results of a 6-Month Double-Blind Randomized Controlled Trial; In: American Journal of Clinical Nutrition, (Published: 06/01/2019), American Journal of Clinical Nutrition

Important note:
This article contains general advice only and should not be used for self-diagnosis or treatment. It cannot replace a visit to the doctor.


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