Blueberries and Blood Pressure

In the July 2015 issue of the Natural Medicine Journal, author Jacob Schor discusses a trial involving blueberry powder consumption and blood pressure. The trial was originally published in the January 2015 epublication of the Journal of the Academy of Nutrition and Dietetics. The trial involved 48 post menopausal women with pre-hypertension (120-139/80-89) and stage 1 hypertension (140-159/90-99). Half of the women dosed 11 g of freeze dried blueberry powder 2 times per day (mixed with 1 cup of water, at least 6 hours apart) and the other half dosed 11 g of placebo powder 2 times per day. After 8 weeks, the participants who took the freeze dried blueberry powder had a significant decrease in their systolic (upper number, 5.1% lower) and diastolic (lower number, 6.3% lower) blood pressure in comparison  to the placebo group (who showed no change in any measurements after 8 weeks).  Whether it is blueberry powder or fresh blueberries, this trial provides good reason to aim to integrate some form of blueberries into our daily routine as another way to support our overall heart health.