According to recent research, eating 1 cup (150 grams) of blueberries daily can reduce the risk of cardiovascular disease by up to 15%. Here are the key findings:
A study involving 138 overweight/obese adults aged 50-75 with metabolic syndrome found that eating 1 cup of blueberries daily for 6 months resulted in sustained improvements in vascular function and arterial stiffness.
The researchers estimate that 1 cup of blueberries per day can decrease the risk of a heart attack or stroke by 13% and decrease the risk of heart disease by 11-15%.
Eating blueberries daily also increased levels of "good" HDL cholesterol compared to a placebo group.
The benefits are attributed to the high levels of anthocyanins in blueberries. These antioxidants are thought to improve vascular function and reduce inflammation.
A smaller 1/2 cup daily serving did not show the same heart health benefits in this at-risk population.
So in summary, the research indicates that 1 cup (150 grams) of blueberries per day is the optimal amount to see significant improvements in cardiovascular disease risk factors like arterial stiffness and cholesterol levels.