Anthocyanins are natural plant compounds responsible for the red, purple, and blue colors of many fruits and vegetables. Berries are particularly rich sources, and blueberries in the United States provide anthocyanins that support heart health.
The researchers reviewed 18 prospective cohort studies reported across 27 publications, along with 65 randomized controlled trials that included adults without diagnosed disease. Compared to lower than usual anthocyanin intake, higher intake was associated with:
Reduced risk of cardiovascular disease by 26%
18% reduced risk of myocardial infarction, commonly known as a heart attack
Reduced risk of developing type 2 diabetes by 11%
Reduced risk of death from cardiovascular disease by 9%
8% lower risk of developing high blood pressure
Randomized controlled trials have also reported improvements in vascular function and insulin concentrations when taking dietary anthocyanins starting at 50 mg daily. The researchers indicated that this level can be achieved through foods rich in anthocyanins.
Connection to India
The findings are of particular importance for India amid growing concerns about cardiovascular disease, high blood pressure and type 2 diabetes.
These findings come at an opportune time for India, where cardiovascular disease, diabetes, high blood pressure and other lifestyle-related health concerns are on the rise.
Adding a wide variety of naturally colored fruits and vegetables to daily meals may support overall nutritional quality. American blueberries can be enjoyed fresh, frozen or dried and are easily included in yogurt, oatmeal, smoothies, breakfast dishes, salads, desserts and select Indian recipes.
“This research reinforces the importance of dietary diversity and including naturally colorful foods in our daily diets,” said Raj Kapoor, India representative on the US Highbush Blueberry Council. “US blueberries provide anthocyanins that support heart health and can be easily incorporated into contemporary Indian eating habits.”
The research does not indicate that any single food can prevent or treat the disease. Instead, the results support the inclusion of anthocyanin-rich foods as part of an overall balanced diet, along with regular physical activity, adequate sleep, and appropriate medical guidance.
Professor Aidan Cassidy, the study’s lead researcher, said the findings suggest that simple, achievable dietary changes may contribute to reducing the long-term risk of cardiovascular disease, high blood pressure and type 2 diabetes.
