Blueberries are an easy-to-eat, heart healthy snack that can be enjoyed all year long. Particularly during the summer months, fresh blueberries are abundant in North Carolina. You can find them at the grocery store, local farmers market, or enjoy a day picking berries at a local farm. Regardless of where you get your blueberries, their health benefits are undeniable — helping them earn their well-deserved title as a superfood.

Health Benefits of Blueberries

When it comes to your heart, eating a diet rich in blueberries has proven benefits as demonstrated in numerous clinical studies.

According to a 2019 study published in the American Journal of Clinical Nutrition, eating one cup of blueberries a day may reduce your risk of heart disease and increases your HDL (good cholesterol).
Blueberries also contain anthocyanin, a powerful antioxidant named after the Greek words for flower “Anthos” and blue “kuanos.” An observational study published in a 2013 issue of Circulation found that a high intake of anthocyanins was linked to a 32% lower risk of heart attacks.
Another 2015 study published in the Journal of Academic Nutrition suggests that blueberries could offer health benefits for people with high blood pressure, which is a major risk factor for heart disease.
Other studies have shown that blueberries may help with memory, blood pressure regulation, insulin sensitivity in Type 2 diabetics and reduce the risk of certain cancers. At the same time, blueberries are a high-fiber, low-calorie, filling snack — with one cup providing eight grams of fiber and just 80 calories.
Finally, blueberries are high in antioxidants, vitamin C, vitamin K and manganese – all of which provide significant health benefits.

Did You Know?

While many fruits aren’t native to North America, blueberries have grown on this continent for an estimated 13,000 years or more. Here in North Carolina, most blueberries are grown in the southeastern part of the state where the soil is highly acidic — particularly in Bladen County, located about 100 miles south of Wake County.

Seven Creative Ways to Incorporate More Blueberries Into Your Diet

Often referred to as nature’s candy, blueberries are great as a stand-alone snack — but if you want to get creative, the possibilities are endless for this healthful fruit. While fresh blueberries often come to mind in the summer, you can also purchase frozen or dried blueberries throughout the year. Here are some great ways to incorporate this superfood into your daily diet.

Toss a handful of blueberries into a salad for a sweet and refreshing taste.
Make a smoothie with frozen blueberries instead of ice. For a tasty snack, mix blueberries into yogurt.
Serve blueberries with a dollop of whipped cream and a sprinkle of nuts.
Make ice cubes with blueberries.
Simply place 2-3 berries in each cube, fill the tray with water and freeze. Then mix it into your water for a tasty treat.
Add blueberries to your morning oatmeal. It will help to increase the fiber content and adds a sweetness to your breakfast. Try adding cinnamon and nutmeg for additional flavor.
Make a healthy trail mix with dried apricots, dried blueberries and unsalted nuts/seeds.

Heart to Heart Magazine

Heart to Heart is published quarterly for patients, former patients and physicians associated with the WakeMed Heart Center. Discover heart-healthy recipes, the scoop on the latest trends in nutrition and the extraordinary men and women who work within the Heart Center’s walls.

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