Regularly eating dark-fleshed grapes, blueberries and berries is associated with modest but consistent improvements in cardiovascular health, according to new research published in the journal Nutrients.
UK and Spanish research teams analysed 17 systematic reviews and meta-analyses, along with 20 randomised controlled trials published since 2015. They found benefits for blood pressure, inflammation, cholesterol levels and blood vessel function.
One of the strongest trials in the review found that eating 150g of blueberries per day for six months improved blood vessel function. The researchers said the changes were consistent with an estimated 12 to 15 per cent reduction in cardiovascular disease risk, though the trial did not directly measure heart attacks or strokes.
The benefits are probably linked to polyphenols, naturally occurring plant compounds that can reduce inflammation and protect against oxidative stress, the researchers said. Effects tended to be clearer in people with higher cardiovascular risk, including those who were overweight, had high cholesterol or raised blood pressure.
The study authors concluded that increasing public awareness of the potential role of these fruits represents a practical, evidence-informed strategy for promoting cardiovascular health.
