Articles, Blog

Benefits of Blueberries for Heart Disease

August 19, 2019


“Benefits of Blueberries
for Heart Disease” In this new review
on the intake of berries and their brightly colored pigments,
called anthocyanins, they note four out of five studies
suggest that increased intake is significantly associated
with a reduction in the risk of coronary heart disease—the number
one killer of men and women— by between 12 and 32%. That lower range is from
studies of older individuals, and the greater reduction of risk
was noted in younger populations, so perhaps the earlier we start
eating berries the better? And maybe the more, the better—
a 47% drop in heart attack risk for those in the top 10%
of berry consumption. It’s almost like one to one. For every 15 mg increase
a day, a 17% drop in risk. So how can you
get 100 mg a day? By eating less than a half
cup of blueberries a day, my Daily Dozen recommendation
for berry intake. Why the drop in risk though? What do berries have
to do with the heart? There have been over 20
randomized, controlled trials putting berries to the test
in more than 1,000 people and berries were shown to
help control bad cholesterol, blood pressure, blood sugars, body
weight, diabetes, and inflammation. Now, lots of plant foods can do this. Is there something
special about berries? Like cholesterol. All whole plant foods have fiber.
Fiber lowers cholesterol. But even blueberry tea
can lower cholesterol, even in kids who are genetically
predisposed to high cholesterol. We used to think only about 1 in 500
people had this high cholesterol gene, but now we’re realizing it may
be as many as 1 in 250. Still, for the 249 others who think high
cholesterol just runs in their family, more likely bad diets are
what’s being passed down. But even if you do
have the gene, what happens when you
give kids blueberry tea— just powdered blueberries in a tea bag
dipped in hot water for five minutes, so they’re not even
eating the whole food. Well, you can imagine
the water turning blue as the pigments
seep into the water, and indeed the antioxidant
capacity of their blood stream increased over the six months
they were in the study. Two things of note here. First of all, no change in the
control group, as expected, but note it took three months for the
tea to start having a significant effect, and then, of course, six months
after they stopped drinking the tea, they were back to
where they started. OK, but what happened
to their cholesterol? No real change in the control group,
but a 30% drop in LDL in the tea group. That’s like what you’d get putting
these kids on a statin drug, and they just had to drink
some yummy tea. But of course, when they stopped the tea,
their cholesterol bounced right back.

72 Comments

  • Reply beau powell December 12, 2018 at 12:53 pm

    First

  • Reply Dr. Des Harrington December 12, 2018 at 12:54 pm

    Is there anything blueberries can't do?

  • Reply The DJ December 12, 2018 at 12:57 pm

    Noice. I wonder if you'd get the same results repeating this study.

    Fasting videos coming soon?

  • Reply CrypticRaps December 12, 2018 at 12:57 pm

    This was posted as I was eating blueberries on my way to work, lol

  • Reply retrofuturism December 12, 2018 at 12:58 pm

    Thanks

  • Reply Bam Baam December 12, 2018 at 1:05 pm

    Thank you 🙏🏾

  • Reply Victor Mattar December 12, 2018 at 1:07 pm

    berries for the win!!

  • Reply Armani December 12, 2018 at 1:13 pm

    Wild Blueberries>Blueberries

  • Reply Matty M December 12, 2018 at 1:25 pm

    This channel is turning into blueberryfacts.org

    (Not that I’m complaining)

  • Reply meow0meow7 December 12, 2018 at 1:26 pm

    Doc, do you have anything for social ineptness? 😭

  • Reply Dexter Lacroy December 12, 2018 at 1:45 pm

    Blueberry juice injected intraveneously increases muscle gains 1400% according to Dr. Eggman from the Sonic Hedgehog games

  • Reply Maureen K December 12, 2018 at 1:49 pm

    30% drop!!!! And after so many months!!!! And without the whole food, just a tea!!! NutritionFacts.org is a marvel. Thank you SO much!

  • Reply truefuschniken December 12, 2018 at 2:26 pm

    Amazing!!!

  • Reply Jeff Eppenger December 12, 2018 at 2:33 pm

    Doesn't oatmeal have the same affect? So if you have both you shouldn't have any cholesterol problems then? Only if it was that easy. Interesting how this doesn't help older people as much why is that? That process the berry doesn't referse heart disease then if your already diagnosed. So what exactly did they eat in Forks over Knives to actually referse heart disease?

  • Reply J Lew December 12, 2018 at 2:43 pm

    Mind blown

  • Reply Jack Hall December 12, 2018 at 2:46 pm

    Shill for big blueberry.

  • Reply Daniel O'Leary December 12, 2018 at 2:57 pm

    Are dried organic blueberries just as effective? Please reply.

  • Reply Max December 12, 2018 at 3:11 pm

    Drinking a blueberry smoothie while watching the video.. feels good 😊👍

  • Reply Red Pill Vegan December 12, 2018 at 3:21 pm

    No blueberry tea for me… But I'll eat blueberries in my oatmeal for sure.

  • Reply Michael Lee December 12, 2018 at 3:30 pm

    I can't find pure blueberry tea… just blueberry tea with other fruits.. and blueberries are low on the list of ingredients. Anyone know where to find it?

  • Reply David Brown December 12, 2018 at 3:35 pm

    Well that sucks. I can't eat berries. They give me canker sores in my mouth. 🙁

  • Reply Pickle Beaker! December 12, 2018 at 3:47 pm

    but but.. according to carni experts cholesterol is good so does it mean blueberries are deadly?

  • Reply AV8B AV8r December 12, 2018 at 3:48 pm

    I love blueberries even more. Tanx Doc!

  • Reply Kasimir B December 12, 2018 at 4:13 pm

    Fresh blueberries or frozen ones? If the latter, raw or cooked (in regard of the bacteria in frozen foods)?

  • Reply Doug bananaboy December 12, 2018 at 4:16 pm

    But vegan food tastes horrible ! Give me liver and beef

  • Reply M a r i a A n g e l o v a December 12, 2018 at 4:19 pm

    Just as I am having my oatmeal with blueberries breakfast 😋😋😋😋😋😋

  • Reply alphavortex1 December 12, 2018 at 4:25 pm

    eating raw blueberries vs boiling tea… are we getting the benefits from just eating them? or I should say, are we getting as much benefit as the tea.

  • Reply Dennis 3809 December 12, 2018 at 4:29 pm

    any videos for constipation coming soon??These farts are starting to stink really baaaad!😂😂😂

  • Reply Emma T December 12, 2018 at 4:29 pm

    Are Goji berries comparable? I ask because they're easier for me to buy organic than blueberries. Berries are sprayed quite badly.

  • Reply GoustiFruit φ December 12, 2018 at 4:49 pm

    Please don't confuse your North America blueberries (Vaccinium Angustifolium and Vaccinium Corymbosum) vs the real ones from Europe (Vaccinium Myrtillus and Vaccinium Ulignosum).
    There is not comparison: ours are wild berries, so much better to the taste and so much more loaded by anthocyanins ! Just eat a couple and your tongue, your teeth, your fingers turn and remain blue ! 😀

  • Reply urthebest1122 December 12, 2018 at 5:28 pm

    Love them and you! 🙂

  • Reply B K December 12, 2018 at 5:50 pm

    Would the benefits on children be the same if they didn't have "familial" high cholesterol?

  • Reply Adrianna H December 12, 2018 at 5:57 pm

    Watching this as I’m eating a huge bowl of steel cut oatmeal with pumpkin seeds and exactly 1 cup of blueberries! I literally eat this every day and now I can eat it with even more confidence that it’s doing me so good!

  • Reply Nero Wolfe December 12, 2018 at 6:04 pm

    Dr. Greger would you consider doing a series on the importance of science education and science literacy?

    Science illiteracy will kill / harm more people than the amount of their daily Blueberry consumption.

    The field of nutrition, for example, is overfull with pseudoscience and snake oil (or outright lies) that spread like wildfire and get repeated (especially on internet forums and comment sections) like gospel by proponents with little to no understanding of science (e.g. the basics of Biology, Chemistry, Physics, Physiology), the scientific method, and or skepticism.

    I'm sure you've read your own comment sections and seen plenty of example of what I'm referring to.

    It's one thing to hand-feed people the information they need, but infinitely MORE IMPORTANT for them to acquire the tools to identify GOOD, reputable, peer-reviewed science from nutritional snake oil or outright lies.

  • Reply Phil McCool December 12, 2018 at 6:16 pm

    What would be the mechanism by which blueberries lower cholesterol when the fiber content isn't consumed?

  • Reply theeGAME360 December 12, 2018 at 6:35 pm

    Could you do a video on the 2017 journal that associated vitamin B12 supplementation to lung cancer in men? Thanks, I love your work!

    https://www.ncbi.nlm.nih.gov/pubmed/28829668

    https://examine.com/nutrition/vitamin-b-cancer/#ref4

  • Reply buckeyeshine December 12, 2018 at 6:49 pm

    Thankyou !

  • Reply IAM REAL December 12, 2018 at 6:54 pm

    I love blueberries, eat 1 – 2 cups a day. Favorite berry.

  • Reply Celina K December 12, 2018 at 7:31 pm

    Blackberries are still my fav, and red cabbage

  • Reply Plants Tho December 12, 2018 at 7:41 pm

    You're turning violet, Violet!

  • Reply Nottingham Music Excellence December 12, 2018 at 7:55 pm

    Lol at the complete IDIOT who thumbs down at perfectly good free information..haha

  • Reply FlowerGrower Smith December 12, 2018 at 8:15 pm

    I eat em every day – am I overdoing it? I put them in my daily salad – they're delicious.

  • Reply Drake December 12, 2018 at 8:38 pm

    Welp, I'll be adding blueberry tea to my list for when I eat oatmeal and berries every morning!

  • Reply Christopher O'Grady December 12, 2018 at 8:43 pm

    200g of blubes a day

  • Reply waltersumofan December 12, 2018 at 8:55 pm

    any brands of blueberry tea out there that match the study? Was the tea made just for the study :'( Anything I find is mixed with other things so the amount of blueberry is probably teeny wheeny

  • Reply Tehstool December 12, 2018 at 9:25 pm

    I used to make multiple blueberry smoothies a day. Might have to start that back up again…

  • Reply Tim Dunk December 12, 2018 at 9:27 pm

    Amazing findings. Thank you.

  • Reply Nicky J December 12, 2018 at 9:36 pm

    Blueberries are the bomb! 💣👌 I love to make a snack of ground oats with mashed banana, mashed blueberries and mixed spice (consistency of slightly dry muffin dough). Shape however you want and bake at 180C/350F for 10-15mins until the top is done but still, dare I say, slightly moist (hate that word lol) in the centre. Nice to have with a cup of tea. 😋

  • Reply Woacien December 12, 2018 at 9:51 pm

    Does anyone know the healthiest milk , that can prevent cancer and has nutrients

  • Reply Woacien December 12, 2018 at 9:55 pm

    Is eating blueberries 2 times a week beneficial

  • Reply how0will0this0end December 12, 2018 at 10:54 pm

    tHe bitch didnt explain why this happens

  • Reply MJ December 13, 2018 at 2:25 am

    But how? Why? Please explain the mechanism!

  • Reply DJ FunkNuckle December 13, 2018 at 2:48 am

    @2:53 i would be interested to know, did the control group and the BB Tea group have the same diet, with the exception of adding Tee?

    also, i would presume, eating the blueberries would have the same effect as BB tea.

  • Reply D redd December 13, 2018 at 2:54 am

    Can you please do a video on einkorn flour!?

  • Reply deadeyediaz09 December 13, 2018 at 3:09 am

    This is awesome! I love blueberries and knew they were good for the brain because of this channel but now cardio protective? LET'S GO!

  • Reply dugfriendly December 13, 2018 at 3:15 am

    Daily lunch at work: 1cup oatmeal, 1cup blueberries, 1T ground flax seed, cinnamon, soak during the morning in hot water. Glad it’s healthy!

  • Reply Cathy Lynn Pietranton December 13, 2018 at 4:35 am

    Love blueberries and eat them everyday either in my oatmeal or my smoothie

  • Reply WisdomTooth December 13, 2018 at 5:53 am

    https://en.wikipedia.org/wiki/Anthocyanin
    https://naturalon.com/top-25-anthocyanin-rich-superfoods-and-why-you-should-eat-them/view-all/
    However, if were talking about overall antioxidant value none of these come close to Acai and Maqui berries that grow wild in the Amazon. Something else.

  • Reply Boris G. December 13, 2018 at 9:04 am

    Seriously though, why even buy candy when you can just snack on blueberries?

  • Reply TheJesusBusBand December 13, 2018 at 11:32 am

    I eat them everyday

  • Reply Ampe December 13, 2018 at 12:29 pm

    Blueberries of the supermarket are shit, I like the real ones, the small ones, but I always find this big tasteless blueberries

  • Reply Atma Thoughts December 13, 2018 at 2:19 pm

    We don't have the right genes for veganism https://youtu.be/0OMjxMerzLw

  • Reply Weirduncle Bob V December 13, 2018 at 6:28 pm

    I've been eating 60g's of bloobs daily in accordance with your Daily Dozen, Dr G. Are you now saying that I should be eating twice that amount?! (I'll do it if I have to, of course! I love bloobs)

  • Reply Joseph1NJ December 13, 2018 at 6:47 pm

    https://www.tandfonline.com/doi/pdf/10.2217/clp.14.26?needAccess=true&

  • Reply Joseph1NJ December 13, 2018 at 9:19 pm

    Lots of Antioxidants – Studies that came out in 2009 in the Journal of Medicinal Food showed that blueberry tea is extremely high in antioxidants. In fact blueberry leaves contain 31 times more antioxidant polyphenols and anthocyanins than the berries themselves.

  • Reply Joseph1NJ December 13, 2018 at 9:20 pm

    Folks, blueberry tea and blueberries are not the same thing. The tea is made from the leaves.

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  • Reply Mike Cola December 17, 2018 at 3:17 pm

    My favorite fruit is berries. I try to limit how much fructose I consume (no high fructose corn syrup). But I like berries for the polyphenols and health benefits. I try to have about 1/2 to a whole cut when they are in season.

  • Reply Barbrady January 8, 2019 at 12:43 am

    I'm sceptical, results seem to good to be true.

  • Reply Zuhal Nabi January 9, 2019 at 2:34 pm

    Um… I don’t understand.

  • Reply Greggery January 26, 2019 at 9:32 am

    Wild frozen blueberries baby!!! In every smoothie.

  • Reply Kovačević Dobrina March 22, 2019 at 3:23 am

    Blue Berries are magic.

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