The ‘blue’ in blueberries can help lower blood pressure

Anthocyanins, a type of flavonoid, are water-soluble pigments responsible for the vibrant blue colors of blueberries. These compounds have been the subject of scientific research due to their potential health benefits, including their role in blood pressure regulation. While the exact mechanisms are not fully understood, there are several ways anthocyanins, the blue in blueberries, can help lower blood pressure:

1. Vasodilation:

Anthocyanins may promote vasodilation, which means they help relax and widen blood vessels. This dilation allows for improved blood flow, reduced resistance to blood flow, and, subsequently, a potential reduction in blood pressure. The scientists in the study, in The Journal of the Academy of Nutrition and Dietetics, reported that eating blueberries in more significant amounts or extended periods could increase the effect.

2. Nitric Oxide Production:

Anthocyanins can increase nitric oxide production in the endothelium, the inner lining of blood vessels. Nitric oxide is a potent vasodilator, and increased levels of this molecule can improve blood vessel function. Blood pressure decreases as the inner muscles of the blood vessels relax.

3. Anti-Inflammatory Effects:

Chronic inflammation can contribute to the development of hypertension. Anthocyanins possess anti-inflammatory properties, which may help reduce inflammation within blood vessel walls and improve overall cardiovascular health. According to, many things can cause inflammation, but a contributing factor is the typical American diet of high-fat, high-salt foods.

4. Antioxidant Activity:

Anthocyanins are potent antioxidants that help neutralize harmful free radicals in the body. By reducing oxidative stress, these compounds may protect blood vessels from damage and promote healthy endothelial function, supporting normal blood pressure levels.

5. Inhibition of Angiotensin-Converting Enzyme (ACE):

Some studies suggest that anthocyanins in blueberries may inhibit the activity of ACE, an enzyme involved in blood pressure regulation. ACE inhibitors are commonly used medications for managing hypertension, and natural compounds with ACE-inhibiting properties, such as blueberries, may have similar effects in promoting blood pressure reduction. Blueberries may help relax blood vessels and reduce blood pressure by inhibiting these enzymes.

In addition, Angiotensin-Converting Enzyme Inhibitors affect Arterial Stiffness. According to the National Library of Medicine, “Arterial stiffening occurs with age and is closely associated with the progression of cardiovascular disease. Stiffening is most often studied at the level of the whole vessel because increased stiffness of the large arteries can impose increased strain on the heart leading to heart failure.” Regular blueberry consumption can improve arterial stiffness, possibly contributing to lower blood pressure. provides information on arterial stiffness.

6. Improvement in Endothelial Function:

Endothelial cells play a crucial role in regulating blood pressure by releasing various signaling molecules. According to a 2019 study, anthocyanins can enhance endothelial function, promoting the production of vasodilators and reducing vasoconstrictors, thus contributing to better blood pressure control.

If you visit Chelan Ranch this time of year, the vibrant blue in our organic blueberry fields means harvest time. Our blueberries are bursting with anthocyanins, and because of those anthocyanins, regular consumption of our blueberries may improve cardiovascular health and blood pressure regulation, so treat yourself to a U-pick or fresh fruit delivery. Our blueberries are available now fresh, frozen, or freeze-dried. A balanced diet, including organic fruit from Chelan Ranch Organics, regular physical activity, a healthy weight, and other lifestyle modifications, is crucial to managing blood pressure effectively. Consult a healthcare professional for personalized advice and appropriate treatment options if you have hypertension or other cardiovascular concerns.