Written by Jessica Patella, ND. In a test with 1898 women, higher intakes of anthocyanins were associated with lower arterial stiffness. 1-2 portions of berries daily could reduce high blood pressure risk.
Recent research suggests that berries are beneficial to cardiovascular health. Consuming 1-2 portions of berries per day could reduce arterial stiffness and blood pressure (1). Arterial stiffness is the result of age and/or atherosclerosis, which can eventually lead to a heart attack or stroke. Arterial stiffness is gaining notice in the medical community as a way to measure for future cardiovascular disease risk (1).
The research included 1898 women from 18-75 years of age from the United Kingdom (average age 46 +/- 12.4 yrs). The average BMI was 25.3 +/- 4.47 and 19% of the participants were smokers. In relation to physical activity, 23% were active, 54% were moderately active and 23% were inactive. Approximately 55% took vitamin supplements and 11% were on blood pressure or statin medications (1).
Total consumption of flavonoids and subclasses (flavanones, anthocyanins, flavan-3-ols, polymers, flavonols and flavones) were calculated from a 131-item food-frequency questionnaire that the women completed. The women also came to the study center for blood pressure and arterial stiffness measurements. Measuring arterial stiffness gives an overall view of how the arteries are functioning and pulse wave velocity is the gold standard of measurement (1,2)
The average total flavonoid intake was 1.15 g/d, with tea being the main source (80%). Anthocyanin intake came mostly from the following four foods: grapes (20%), pears (23%), wine (22%) and berries (strawberries and raspberries, 13%) (1).
A higher anthocyanin (a type or subclass of flavonoid) intake was associated with significantly lower systolic blood pressure (average difference of -3.0 +/- 1.4 mmHg; p=0.02), lower mean arterial pressure (average difference of -2.3 +/-1.2 mmHg; p=0.04) and improved pulse wave velocity (average difference of -0.4 +/- 0.2 m/s; p=0.04). Other subclasses of flavonoids did not show significant results (1).
These results support recent studies that have found higher intakes of anthocyanins result in reducing the risk of hypertension and cardiovascular disease (3,4). It is important to note that higher flavonoid intakes are typically seen in participants with a healthy lifestyle in general, which may also play a role in the results (1).
In conclusion, higher intakes of anthocyanins are associated with lower arterial stiffness. This is important for public health, since 1-2 portions of berries daily could reduce cardiovascular disease risk in the population (1). This was also the first study of its kind to examine associations between flavonoid intakes with arterial stiffness and blood pressure (1).
Source: Jennings, Amy, et al. “Higher anthocyanin intake is associated with lower arterial stiffness and central blood pressure in women.” The American journal of clinical nutrition 96.4 (2012): 781-788.
© 2012 American Society for Nutrition
Posted September 13, 2012.
Jessica Patella, ND, is a naturopathic physician specializing in nutrition and homeopathic medicine and offers a holistic approach to health. Visit her website at www.awarenesswellness.com.
References:
- Jennings A, et al. Higher anthocyanin intake is associated with lower arterial stiffness and central blood pressure in women. 2012. Am J Clin Nutr doi:10.3945/ajcn.112.042036
- Mitchell GF, et al. Arterial stiffness and cardiovascular events: the Framingham Heart Study. Circulation 2012; 121:505-11.
- Cassidy A, et al. Habitual intake of flavonoid subclasses and incident hypertension in adults. Am J Clin Nutr 2011; 93: 338-47.
- McCullough ML, et al. Flavonoid intake and cardiovascular disease mortality in a prospective cohort of US adults. Am J Clin Nutr 2012: 95: 454-64.
