Eating blueberries every day ‘can improve cardiovascular health’ – how to get more into your diet

Good news for the small powerhouses that are blueberries, because new research has found that eating a cup a day can reduce risk factors for cardiovascular disease.

Scientists from the University of East Anglia led the study and set out to find whether eating blueberries could have an effect on Metabolic Syndrome – a condition which involves at least three of these risk factors: high blood pressure, high blood sugar, excess body fat around the waist, low levels of ‘good cholesterol’ and high levels of triglycerides (a type of fat found in the blood). Metabolic Syndrome affects a third of adults in the West, and it increases the risk of heart disease, stroke and diabetes.

Co-lead of the study Dr Peter Curtis from UEA’s Norwich Medical School said: “We found that eating one cup of blueberries per day resulted in sustained improvements in vascular function and arterial stiffness – making enough of a difference to reduce the risk of cardiovascular disease by between 12 and 15 per cent. The simple and attainable message is to consume one cup of blueberries daily to improve cardiovascular health.”

So there you have it – a cup of blueberries can really make a difference. However, it does seem like an awful lot if you’re not used to monitoring your daily blueberry intake – so here are some sneaky ways you can get more into your diet.

In drinks…

View this post on Instagram

Blueberry Protein Surprise!! Okay, there’s nothing really “surprising” about this smoothie other than it tastes delicious, but that’s not really a surprise either because, well, hello, blueberries are delish!! And they make such a pretty colored drink 💜 How to make it 👇🏻 1 Cup frozen blueberries 1/2 Banana 🍌 1 Scoop Vanilla Whey Protein Powder 1 serving @twogoodyogurt blueberry yogurt 1 tsp Vanilla extract Few drops butter extract 1/2 Cup unsweetened Vanilla Soy Milk Blend!! Top or mix in a few more frozen blueberries and there ya go! A delicious, filling summer breakfast 🙌🏻 . . . . . . . . #smoothierecipe #smoothie #breakfastsmoothie #smoothierecipes #blueberrysmoothie #proteinsmoothie #breakfastideas #easybreakfastideas #healthyfood #healthyeating #blueberries #fruitsmoothie #foodieblog #foodiegram #myfoodblog #foodphotography #fitnessphotography #foodfreedom #selflove #personalblog #summertime #freshblueberries #foodlover #eatwellbewell

A post shared by Sara Johnson ( on

Even though blueberries are delicious, they don’t always have to be the star of the show. Next time you’re blending up a smoothie or juice why not include some berries? The best thing is they pretty much go with everything, from mangoes to bananas.

Frozen blueberries are always a good shout to have in your freezer because you don’t have to worry about them going off, and you can pop a handful into the blender whenever you fancy.

In breakfast…

If there’s one meal blueberries are perfect for, it’s breakfast. If you’re feeling fancy you could whip up a berry compote to go with your granola, but failing that a handful on top of your cereal or yoghurt will make the morning tastier and healthier.

Blueberries aren’t just great for cardiovascular health, they are also full of vitamin C so can help boost your skin and smooth out wrinkles.

In baking…

Everything from pancakes to waffles and muffins are improved by adding a few blueberries into the batter. We’re not suggesting you overload your diet with sugar, but maybe look for healthier options – like this recipe for muffins from Cookie and Kate which suggests using honey or maple syrup as a sweet substitute.

In savoury meals…

Even if you’re a berry lover, the idea of using them in dinner might seem like a step too far. But hear us out: they actually make for a perfectly tart sauce for all kinds of recipes. They traditionally pair best with duck – if you’re keen, give this recipe from Wild Blueberries a go.

And for a vegetarian dinner option, try using blueberries next time you’re making couscous – they add a sweet sharpness to the dish similar to pomegranate seeds.

The following two tabs change content below.

The Press Association

News from the Press Association - the national news agency for the UK and Ireland

Leave a Comment!

Not a member?

You need to be a member to interact with Silversurfers. Joining is free and simple to do. Click the button below to join today!

Click here if you have forgotten your password
6th Jun 2019
Thanks for voting!
Ha ha healthy benefits without trying. Have them on my yogurt most days....because I like them.
2nd Jun 2019
Thanks for voting!
Good news I have them everyday for breakfast but mainly as I thought it keeps your eyes healthy. I didn't realise its good for your heart as well-an added bonus!

Community Terms & Conditions

Content standards

These content standards apply to any and all material which you contribute to our site (contributions), and to any interactive services associated with it.

You must comply with the spirit of the following standards as well as the letter. The standards apply to each part of any contribution as well as to its whole.

Contributions must:

be accurate (where they state facts); be genuinely held (where they state opinions); and comply with applicable law in the UK and in any country from which they are posted.

Contributions must not:

contain any material which is defamatory of any person; or contain any material which is obscene, offensive, hateful or inflammatory; or promote sexually explicit material; or promote violence; promote discrimination based on race, sex, religion, nationality, disability, sexual orientation or age; or infringe any copyright, database right or trade mark of any other person; or be likely to deceive any person; or be made in breach of any legal duty owed to a third party, such as a contractual duty or a duty of confidence; or promote any illegal activity; or be threatening, abuse or invade another’s privacy, or cause annoyance, inconvenience or needless anxiety; or be likely to harass, upset, embarrass, alarm or annoy any other person; or be used to impersonate any person, or to misrepresent your identity or affiliation with any person; or give the impression that they emanate from us, if this is not the case; or advocate, promote or assist any unlawful act such as (by way of example only) copyright infringement or computer misuse.

Nurturing a safe environment

Our Silversurfers community is designed to foster friendships, based on trust, honesty, integrity and loyalty and is underpinned by these values.

We don't tolerate swearing, and reserve the right to remove any posts which we feel may offend others... let's keep it friendly!