Consuming dark-fleshed grapes, berries, and blueberries regularly can contribute to better heart health, a recent study indicates. Researchers found that naturally occurring compounds in these fruits are associated with 'modest but consistent' improvements in cardiovascular risk markers, with a notable impact on blood vessel function.
The analysis, which examined 17 systematic reviews and meta-analyses along with 20 randomized controlled trials published since 2015, was conducted by UK and Spanish research teams. The findings also suggest benefits for blood pressure, inflammation, and cholesterol levels.
One significant study included in the review showed that daily consumption of 150 grams of blueberries—approximately one standard punnet—over six months led to improved blood vessel function, a crucial element for efficient blood flow throughout the body. The researchers estimated that these changes align with a 12 to 15 percent reduction in cardiovascular disease risk, though the study did not directly measure heart attacks or strokes.
These benefits are likely attributable to polyphenols, which are naturally occurring plant compounds known to reduce inflammation, enhance blood vessel function, and protect against oxidative stress. The review, published in the journal Nutrients, indicated that the positive effects were more pronounced in individuals with higher cardiovascular risk, including those who were overweight or obese, had high cholesterol, elevated blood pressure, or other metabolic risk factors.
Cardiovascular disease, encompassing conditions like coronary heart disease, heart failure, and stroke, affects over seven million people in the UK and is responsible for about a quarter of all fatalities. The study authors concluded that increasing public awareness about the role of consuming dark-fleshed grapes, blueberries, and similar fruits is a practical, evidence-based strategy for promoting cardiovascular health, especially given the rising rates of obesity and cardiovascular disease.