A natural food source to lower blood pressure, berries are packed with polyphenols that work against free radicals roaming in your body, according to research published in the "American Journal of Clinical Nutrition." Polyphenols are classified as phytonutrients, which enhance immune response, convert vitamin A and repair DNA damage caused by smoking and exposure to environmental hazards.
Health Effects of Berries
Based on research from a study by Erlund et al. in the "American Journal of Clinical Nutrition," the substances in berries, polyphenols, positively affect HDL cholesterol, blood pressure and platelet function. In the eight-week study, research participants consumed 1 1/2 cups of berries daily and those with high blood pressure at the beginning of the study saw an average improvement of 7.3 mg Hg in systolic blood pressure . The researchers concluded that consuming moderate amounts of berries might play a role in the prevention of cardiovascular disease.
Berries Affecting Blood Pressure
Like red wine, strawberries, raspberries and blueberries are nonflavonoids. This means that the polyphenols found in these foods appear to help prevent arteries from becoming clogged with fatty blockages and might be good for heart health, according to information published on MayoClinic.com. Cranberries and bilberries also are loaded with polyphenols. Try nonfat yogurt topped with raspberries for an afternoon snack or hot cereal topped with blueberries for breakfast as a way to get more berries in your diet.
Hawthorn Berry and Blood Pressure
The hawthorn berry is an antioxidant, flavonoid polyphenol, that has heart health benefits that help dilate blood vessels, improve blood flow and protect the blood vessels from damage, according to the University of Maryland Medical Center. It has been studied extensively in patients with heart failure and has been used to control blood pressure. Not enough research has been done to conclude that the hawthorn plant is effective at lowering blood pressure, although some think that the improved blood flow it has shown to affect in heart failure patients would carry over into treating high blood pressure. In one study, hawthorn extract was effective in treating hypertension for people with type-2 diabetes; however, hawthorn interacts with some blood pressure medicines and should not be taking without consultation with your doctor.
Goji Berry and Blood Pressure
A lesser-known, nutritionally rich fruit, goji berries are indigenous to the Himalayan region near Tibet. This fruit has been celebrated for centuries in the Himalayan culture because it sustains health. Goji berries are abundant in nutrients such as amino acids, essential fatty acids, beta-carotene and vitamins C, B1 and B2. Dried goji berries are often added to Chinese cuisine. According to information published about goji health properties on the Certified Organics website, Tufts University rated the goji berry very high in its antioxidant properties. The goji berry has been used to treat high blood pressure and cancer in traditional Chinese medicine.
Recommendations
Phytonutrient research is growing and the USDA's research arm is aiming to publish specific information about phytonutrients' role in preventing chronic disease in the near future. Based on what is currently known about polyphenols and heart disease prevention, the USDA recommends eating a diet full of phytonutrient-rich foods such as fruits, vegetables, grains and teas. The MyPyramid is a useful tool in helping you plan your diet to include more of these foods.
References
- "American Journal of Clinical Nutrition"; Favorable Effects of Berry Consumption on Platelet Function, Blood Pressure, and HDL Cholesterol; Iris Erlund, Raika Koli, Georg Alfthan, Jukka Marniemi, Pauli Puukka1, Pirjo Mustonen1, Pirjo Mattila and Antti Jula; 2008
- United States Department of Agriculture, Agricultural Research Service: Phytonutrient FAQs
- Riverside-Mayo Clinic Health Library: Red Wine and Resveratrol: Good for Your Heart?
- University of Maryland Medical Center: Hawthorn
- Certified Organics: Goji Berry Health Properties
