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Research has shown that a large portion of blueberries each day can improve blood pressure in healthy people.
Scientists have tested the effect on healthy volunteers of consuming 200 g of blueberries (or two cups) for a month.
During the study, participants' systolic blood pressure was reduced by an average of 5 mmHg (millimeters of mercury).
Systolic pressure is the pressure that builds up in the blood vessels with each heart pump. It decreases when the blood vessels relax and expand and increase when they contract.
The level was similar to that seen in patients taking blood pressure lowering medication.
For the study, 40 volunteers between the ages of 18 and 70 randomly received either a beverage containing 200 grams of blueberries or a similar beverage that did not contain blueberries.
The effects on blood vessel function were observed within two hours after the consumption of the blueberry drink.
The "control" drink, which was varied to be neutral or to contain fiber or vitamins and minerals, had no significant effect.
Scientists have traced the benefits of blood pressure from blueberries to anthocyanins, plant pigments responsible for the blue, red and purple color of some fruits and vegetables.
Drinks containing purified anthocyanins improve the function of endothelial cells that control the relaxation and contraction of blood vessels.
Principal investigator, Dr. Ana Rodriguez-Mateos, of King's College London, said, "While it's best to eat whole blueberries to get the most out of them, our study shows that anthocyanins explain the majority of the effects.
"If the changes we've seen in blood vessel function after eating blueberries every day could last a lifetime, the risk of developing cardiovascular disease could be reduced by 20%."
The research is published in the Journal of Gerontology Series A.
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