According to the results of the study, for the protection of our heart, the right dose of blueberries is 150 grams per day. With this portion, in fact, there is a reduction in cardio-vascular risk of 12-15%. Researchers investigated the effects of eating blueberries in their daily diet on a sample of 115 overweight or obese individuals (aged 50 to 75 years) with metabolic syndrome.
The investigation was carried out for 6 months and the participants were divided into three groups: the first consumed 150 grams of freeze-dried blueberries every day; the second took 75 grams per day; while the third group was given a placebo with artificial flavors and dyes. The researchers analyzed data related to vascular function, insulin resistance and cholesterol levels. The results showed that the beneficial effects on vascular function and improvement of stiffness of the arteries occurred only in the group that had taken the maximum dose of blueberries: that is 150 grams per day.
Previously, other scientific research had shown that blueberries reduce the risk of developing diseases such as type 2 diabetes. The explanation of the beneficial effects for the heart lies in the anthocyanin. Flavonoids with high anti-oxidant power, present in all the berries, which characterize their red and blue color. These natural compounds are metabolized in our intestines to produce substances useful for the bacterial flora and which play a key role in the metabolism.
Specifically, Anglo-American research aimed to investigate the effect of anthocyanin in relation to the metabolic syndrome. This is a condition that affects a third of western adults and that includes the concomitant presence of at least three of the following factors: hypertension, hyperglycemia, “bad” high cholesterol and excess abdominal fat. These are, in turn, lead to an increased risk for cardio-vascular diseases and type 2 diabetes. In conclusion, according to experts, blueberries and other seasonal berries should be included in food strategies to reduce cardio-vascular risk and protect heart health, especially in individuals at risk.
By Fondazione Valter Longo Onlus editorial staff
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