January 26, 2026 —
Wild Blueberries: A Tiny Fruit With a Big Impact on Heart and Metabolic Health
A new review of research suggests these North American berries could offer benefits ranging from improved blood vessel function to a healthier gut microbiome.
- Wild blueberries are packed with polyphenols, particularly anthocyanins, known for their antioxidant properties.
- Studies show improvements in blood vessel function within hours of consumption, and sustained benefits with regular intake.
- Emerging research highlights the positive impact of wild blueberries on the gut microbiome, increasing beneficial bacteria.
- Regular intake may support cognitive function and improve cardiometabolic risk factors like blood pressure and cholesterol.
Forget the superfood hype—there’s a growing body of evidence suggesting that wild blueberries (Vaccinium angustifolium) are genuinely good for you. A recently published review in Critical Reviews in Food Science and Nutrition synthesizes findings from an expert symposium and 12 human clinical trials across four countries, painting a compelling picture of these little blue dynamos.
Q: Can eating wild blueberries really improve my heart health?
A: Yes, research indicates that wild blueberries can enhance blood vessel function, lower blood pressure, and improve cholesterol levels, potentially reducing cardiometabolic risk.
For centuries, wild blueberries, also known as lowbush blueberries, have been valued for their unique composition. “Wild blueberries have been valued by people for thousands of years,” said University of Maine’s Professor Dorothy Klimis-Zacas. “Traditional knowledge recognized their value, and today’s research continues to explore how the unique composition of wild blueberries may support health when eaten as part of an overall balanced diet.”
Vascular Benefits and the Gut Connection
The most consistent finding across studies was an enhancement of vascular function—essentially, how well your blood vessels relax and respond. Some trials observed measurable improvements in endothelial function—the inner lining of blood vessels—within hours of consuming wild blueberries, while others reported benefits from consistent intake over weeks or months.
But the benefits don’t stop there. Emerging research is uncovering a fascinating link between wild blueberries and the gut microbiome. Rich in fiber and polyphenols, these berries aren’t fully digested in the upper gastrointestinal tract. Instead, they travel to the colon where gut microbes transform them into metabolites that enter the bloodstream.
These metabolites may be key to unlocking the full health potential of wild blueberries. In one clinical study, daily intake of freeze-dried wild blueberry powder increased populations of beneficial Bifidobacterium species, a type of bacteria associated with gut health.
Beyond the Heart: Cognitive Function and Cardiometabolic Risk
There’s also tantalizing evidence suggesting that regular blueberry consumption may support cognitive performance, particularly thinking speed and memory in older adults. This could be linked to improvements in circulation or other systemic effects.
For individuals with elevated cardiometabolic risk, the review highlighted clinically relevant improvements in blood pressure, glycemic control, and lipid profiles. Studies showed reductions in total cholesterol, LDL (bad) cholesterol, and triglycerides after weeks of consistent blueberry consumption.
“What makes wild blueberries remarkable is that they contain numerous polyphenols and nutrients and don’t appear to exert their health benefits through just one mechanism,” said Florida State University’s Dr. Sarah A. Johnson. “The evidence suggests these berries may support multiple biological pathways relevant to cardiometabolic health, from blood vessel function to inflammation and oxidative stress, with effects that can vary from person to person.”
Dr. Johnson added, “Recent research on the role of the gut microbiome in determining their health benefits is exciting and may help researchers determine ways to support the gut microbiome to enhance their health benefits.”
So, while more research is always needed, the evidence is mounting: a handful of wild blueberries might be a surprisingly powerful addition to a health-conscious diet.
