Metabolic syndrome (MetS) is an emerging public health issue that is defined by chronic abdominal obesity, elevated blood pressure, and unusually high triglyceride concentrations. People with MetS are at an increased risk of developing a cardiovascular disorder (CVD).WHO indicates CVDs are a collection of heart and blood vessel disorders, such as coronary heart disease, congenital heart disease, and deep vein thrombosis. The information from WHO reports that about 80% of the global deaths due to CVDs take place in low and middle-income nations. And this rate is a huge wake-up call! One study published in The American Journal of Clinical Nutrition wanted to address this gap by examining whether daily intake of blueberries would enhance cardiovascular and metabolic parameters in people with metabolic syndrome or not!Let’s decode the research and its conclusions.
The blue superfood
Blueberries might be tiny, but they are packed with nutrients and compounds that support our overall health. Name it and blueberry has it! Blueberries are one of the top sources of anthocyanins, a naturally occurring antioxidant that helps protect our bodies against oxidative stress and inflammation, linked to most chronic diseases. Thanks to their low glycemic index, they are gentle on blood sugar levels. Adding a handful of blueberries daily into our routine is a simple, natural, and effective way to reap its long-term benefits.
Research design
The study was a 6-month, double-blind, randomised controlled trial that involved 138 adults, aged 50-75 years, all of whom were diagnosed with metabolic syndrome. Participants were randomly assigned to one of three groups
- Group 1- Consumed 1 cup (150g)
- Group 2- Consumed ½ cup (75g)
- Group 3- Consumed a placebo powder that matched for blueberry’s color, taste and appearance
Note: The blueberries consumed by the participants were freshThrough this the researchers aimed to evaluate the effects of blueberry intake on various cardiometabolic biomarkers, including vascular function, arterial stiffness and insulin senstivity.
The research findings
Participants who consumed 1 cup of blueberries daily showed a significant advancement in endothelial function, as measured by flow-mediated dilation, which is an important indicator of blood vessel health.There was a slight reduction in the arterial stiffness. Arterial stiffness, which contributes to high blood pressure and cardiovascular risk, was assessed using the augmentation index.Participants who consumed only ½ cup daily of blueberries per day, saw zero to no improvements on any of the health markers being measured. Suggesting a daily full cup of serving is necessary to see cardiometabolic benefits.
What did the research imply
This is a landmark study, one that provides some of the strongest clinical evidence to date that the daily consumption of one cup of blueberries can significantly improve vascular function, reduce arterial stiffness, and boost good cholesterol levels.Cardiovascular benefits alone are clinically meaningful, potentially lowering the risk of heart disease by an estimated 12-15%. However, dosage matters, as seen in the placebo trials, test subjects who consumed only half a cup of blueberries did not have the same effect as those who consumed a full cup.Disclaimer: This article is only meant for informational purposes.
