By now, you probably know the basics of a heart-healthydiet: lots of vegetables, plenty of fruit, some whole grains, healthy fats and a bit of lean meat or fish, with minimal processed foods and limited amounts of trans fats, cholesterol and sodium.
That said, while all fruit is good for you (unless, obviously, you have allergies to any of them!), not all fruits are created equal, nutritionally speaking. There’s one specific berry variety that really warms the hearts of cardiologists for its LDL cholesterol-lowering benefits. What is it and why is it so fabulous, particularly for breakfast? Read on to find out.
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The Best Berry To Lower LDL Cholesterol, According to Cardiologists
This is one time when having the blues is a good thing.
“As a cardiologist, I regularly recommend blueberries to my patients as part of a heart-healthy diet,” Dr. Aaron Feingold, MD, director of cardiology at John F. Kennedy University Medical Center in New Jersey, tells Parade. “These small but mighty berries are nutritional powerhouses packed with anthocyanins, the compounds that give them their deep blue color. Research consistently shows that people who consume blueberries regularly have improved cardiovascular outcomes. For patients with elevated LDL levels, I often suggest incorporating a cup of fresh or frozen blueberries into their daily routine as part of a comprehensive approach to cholesterol management.”
“Clinical studies indicate that regular blueberry consumption can lead to modest improvements in total cholesterol levels,” Dr. Feingold continues. “More importantly, blueberries appear to help optimize the ratio between good HDL cholesterol and harmful LDL cholesterol. The anti-inflammatory properties of blueberries also play a role, as chronic inflammation can negatively affect cholesterol metabolism and cardiovascular health. The research on blueberries and LDL cholesterol is particularly encouraging. Several well-designed studies have shown that consuming blueberries regularly can lead to meaningful reductions in LDL cholesterol levels, typically in the range of 5% to 15% when consumed as part of a balanced diet.”
Dr. Feingold isn’t alone in his love for blueberries. Dr. Srihari S. Naidu, MD, FACC, FAHA, FSCAI, board-certified internist, cardiologist, interventional cardiologist and professor of cardiology at New York Medical College, gives more insight into how they may reduce LDL cholesterol.
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“The fiber in blueberries helps the body eliminate (or not absorb) certain cholesterol, leading to reduced circulating levels,” he says. “One randomized placebo-controlled study showed that six months of blueberry consumption improved ‘good’ cholesterol, known as HDL cholesterol, and improved blood vessel relaxation.”
Similar studies have so far indicated improvements in HDL (“good”) cholesterol, which in some ways is more powerful than reducing the bad cholesterol of LDL, Dr. Naidu continues. “Nonetheless, as HDL rises, LDL is increasingly cleared and thus LDL, or ‘bad,’ cholesterol may also be reduced. Increasing HDL is very difficult to do with medications alone, which is a good reason to supplement with fruits that may do this, such as blueberries.”
That said, no food is miraculous, so don’t think you can sub these tasty morsels for medication that your cardiologist or physicians prescribe to you.
“Particularly in those at great cardiovascular risk or with metabolic syndrome, consistent intake of blueberries usually helps the body’s lipid profile—especially when combined with a diet low in refined sweets and saturated fats,” Dr. Robert Segal, MD, cardiologist and founder of Manhattan Cardiology and co-founder of LabFinder, advises. “It has been established that blueberries can reduce oxidized LDL. They may also assist in modifying the form of LDL particles, which helps to reduce the likelihood that these particles may develop atherosclerosis. Still, it’s important to clear the common belief that ‘natural foods’ could replace medications, including statins.”
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Why Adding Blueberries to Breakfast May Be Even Better for Your LDL Cholesterol
Let’s be clear: No matter when you eat blueberries, you’ll see health benefits. However, noshing on them for your first meal of the day may be even better than snacking on them later on.
“While blueberries are beneficial any time of day, there are several reasons why morning consumption with breakfast may be optimal,” Dr. Feingold says. “First, starting the day with antioxidant-rich foods helps establish a foundation of cardiovascular protection that can last throughout the day. More practically, having blueberries with breakfast often means pairing them with other heart-healthy foods like oatmeal, Greek yogurt or whole grain cereals. This combination enhances the absorption of nutrients and provides sustained energy release, helping to stabilize blood sugar levels throughout the morning. Additionally, many people find it easier to maintain consistent healthy habits when they’re incorporated into morning routines.”
Dr. Feingold adds, “The fiber in blueberries helps slow the absorption of other breakfast foods, preventing rapid spikes in blood glucose that can stress the cardiovascular system.”
Related: ‘I’m a Cardiologist and This Is the Type of Fruit I Eat Almost Every Day for Heart Health’
What Are Other Heart Health Benefits of Blueberries?
Lower LDL cholesterol isn’t the only punch these bad boys pack when it comes to cardiovascular benefits. Blueberries benefit basically your entire body, not just your heart, no matter when you consume them.
“The most important factor is consistency. Whether you enjoy blueberries at breakfast, as an afternoon snack, or in an evening smoothie, the key is making them a regular part of your diet,” Dr. Feingold says. “The cardiovascular benefits come from sustained, long-term consumption rather than the specific timing of when you eat them.”
Related: The One Diet That Will Actually Lower Your Heart Attack Risk, According to Cardiologists
Blueberries are packed with antioxidants
Antioxidants are good for fighting cellular aging and inflammation and are particularly beneficial to brain health. Cardiologists we spoke to specifically pointed to the anthocyanins in blueberries as bringing serious antioxidant benefits that you may not find in other berry varieties.
“Antioxidants help prevent LDL cholesterol from becoming oxidized,” Dr. Feingold says. “Oxidized LDL is particularly dangerous because it’s more likely to form plaques in arterial walls. By reducing both the quantity of LDL cholesterol and preventing its oxidation, blueberries provide a double benefit for cardiovascular protection.”
“The antioxidants in blueberries help reduce inflammation throughout the cardiovascular system,” he adds.
Related: Everything You Need to Know About the DASH Diet
Blueberries may promote vascular health
Dr. Naidu explains that some studies have shown blueberries improve nitric oxide production, which can, in turn, boost brain and vascular health and potentially prevent stroke.
“Nitric oxide is a naturally occurring relaxant of blood vessels, and this function may underlie the overall heart and brain health benefits seen in patients,” he notes. “In addition to lowering blood pressure, nitric oxide makes the blood vessels resistant to plaque buildup and blockage development.”
“Studies have demonstrated that regular blueberry consumption can improve blood vessel function, reduce arterial stiffness and support healthy blood pressure levels,” Dr. Feingold tells Parade. “For my patients looking to make simple dietary changes that benefit their heart, adding a serving of blueberries daily is one of the easiest recommendations I can make.”
Related: How Berries Boost Your Brain Health, According to Doctors
Blueberries are high in fiber and low in calories
If part of your heart health journey involves weight loss, blueberries are a great choice to add to your diet: Dr. Naidu points out that not only are they rich in fiber, which will keep you feeling fuller for longer, but a full cup of blueberries is only about 80 calories.
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Sources
- Dr. Aaron Feingold, MD
- Dr. Srihari S. Naidu, MD, FACC, FAHA, FSCAI
- Dr. Robert Segal, MD
