Veenbessen may not be the first food you think for stimulating the health of the heart, but they are worth it. Well known for protecting urinary tract function, these pie berries are also full of plant compounds that strengthen and protect your cardiovascular system.
A recent clinical study even showed that eating peat berries daily for just one month significantly improved the function of blood vessels in healthy men, which could lead to better blood circulation, lower blood pressure and a reduced risk of heart disease, in the long term.
Keep reading to learn how cranberries can support your cardiovascular health.
Are cranberries good for your heart?
Researchers have previously linked cranberry juice to the potential increase in HDL (“good”) cholesterol and modest fall in blood pressure. Now, a study published in the British Journal Food and function Offers even more impressive evidence for the health benefits of the heart representative.
In this clinical study, 45 healthy men consumed the equivalent of 100 grams of fresh cranberries daily in freeze -dried, powder form for a month.
Researchers used Flow-mediated dilatation (FMD), a non-invasive, ulra-sound-based test that keeps track of how well an artery is driving in response to increased blood flow, to follow changes in the brachial arteries of the participants.
FMD looks specifically at how well the endothelium – the thin, inner wall of blood vessels – Hells barrels relax and expand. A healthy endothelium releases signals that tell blood vessels to open themselves, so that the blood circulation remains strong and lowers the risk of heart conditions.
Participants who consumed cranberries had significantly improved FMD both two hours after the first dose and after a full month of daily intake. This means that cranberries can offer both immediate and long -term cardiovascular benefits.
Researchers attribute these improvements to the high concentration of polyphenols of cranberries, in particular proanthocyanidines (PACs). PACs are plant connections that help blood vessels to relax more effectively by stimulating the availability of nitrogen oxide (NO) that promotes vascular dilation.
These changes lead to:
- Improved coronary bloodstream
- Lower blood pressure, lower tension at the heart
- Reduced oxidative stress, which may prevent atherosclerosis (a disorder with plaque structure in arteries)
Dr. Ana Rodriguez-MateosSenior Nutrition Teacher at King’s College London and senior author of the study, pointed out that eating 100 grams of cranberries a day is a realistic and feasible goal for most people.
That is about 1 cup of raw, fresh or frozen cranberries, or ¾ cup dried, what you could do:
- Throw in salads
- Mix in smoothies
- Puree in a chicken or vegetables sauce
- Snack on the handful of nuts and seeds
Not eating enough fruit and vegetables is one of the best changeable risk factors for heart conditions worldwide. With their high concentration of polyphenols And cardiovascular protection benefits, cranberries are a wise addition to any healthy diet.
Will cranberry juice clean your arteries?
Their juice will not literally clean up your arteries as excellent as cranberries for vascular health. Unfortunately, no food or drink can remove plaque as soon as it is there.
However, the anti-inflammatory connections of cranberries can help protect blood vessels and reduce the risk of plaque over time and this includes the juice.
The catch is: Many cranberry juices are loaded with added sugars, which can prevent these benefits by contributing to:
- Weight gain
- Insulin resistance
- Inflammation
Choose 100% cranberry juice without added sugars – and not from concentrate – that is certain:
- Read the label carefully; Avoid products with the “Cranberry Sap cocktail” label, as well as other juice mixtures with added sugar.
- View your portions; 4-8 Our cranberry juice is enough.
- Bring your cranberry juice in balance with a well -rounded diet.
Because 100% cranberry juice is very sharp, you can always add a little filtered or sparkling water to make it tastier without adding sugar.
Who is not allowed to drink cranberry juice or eat cranberries?
Cranberries and cranberry juice are safe and cheap for most people. But there are a few situations that can ask for moderation.
Maybe you want to limit cranberries or even avoid it if you:
- Take blood thinners such as warfarin: cranberry juice can increase the risk of bleeding through interaction with certain anticoagulants, although evidence is mixed. If you use one of these medicines, consult your doctor before adding cranberries to your diet.
- Have a history of kidney stones: cranberry juice contains many oxalates that can contribute to certain types of kidney stones – especially when they are consumed in large quantities. Fresh and dried cranberries are lower in oxalates and may be safer in moderation, but contact your doctor to confirm whether they are a good choice for Y.
- Are sensitive to sour foods: the sharpness of cranberries can irritate sensitive stomachs or even cause sour reflux in some people.
A small fruit with large cardiovascular benefits
So are cranberries healthy for you? Research suggests a resounding ‘yes’. Thanks to their unique polyphenol levels, they support a healthy blood flow and can even help reduce cardiovascular risk in the long term.
Whether you enjoy them, as a freeze-dried powder, or as 100% juice, cranberries are an easy, heart-healthy addition to each diet.
References:
Flow -mediated dilatation – An overview | ScienceDirect -Topics.
Cranberries (vaccinium macrocarpon) and risk factors of heart and vascular diseases – pubmed
Introduction – The Endothelium – NCBI Bookplank
Cranberry: Chemical composition, antioxidant activity and impact on human health: Overview – PMC
Effect of high-dose cranberry juice on the pharmacodynamics of warfarin in patient-PMC
(PDF) Warfarin cranberry juice interaction