Cranberries might not be the first food you think of for boosting heart health, but they’re worth a closer look. Widely known for protecting urinary tract function, these tart berries are also packed with plant compounds that strengthen and protect your cardiovascular system.
In fact, a recent clinical trial found that eating cranberries daily for just one month significantly improved blood vessel function in healthy men, which could lead to better circulation, lower blood pressure, and a reduced risk of heart disease, long-term.
Keep reading to learn how cranberries can support your cardiovascular health.
Are cranberries good for your heart?
Researchers previously linked cranberry juice to potential increases in HDL (“good”) cholesterol and modest drops in blood pressure. Now, a study published in the British journal Food & Function offers even more impressive evidence for cranberries’ heart health benefits.
In this clinical trial, 45 healthy men consumed the equivalent of 100 grams of fresh cranberries daily in freeze-dried, powdered form for one month.
Researchers used flow-mediated dilation (FMD), a non-invasive, ulra-sound based test that tracks how well an artery widens in response to increased blood flow, to track changes in participants’ brachial arteries.
FMD specifically looks at how well the endothelium–the thin, inner lining of blood vessels–helps vessels relax and expand. A healthy endothelium releases signals that tell blood vessels to open up, which keeps circulation strong and lowers the risk of heart disease.
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 cranberries can provide both immediate and long-lasting cardiovascular benefits.
Researchers attribute these improvements to cranberries’ high concentration of polyphenols, especially proanthocyanidins (PACs). PACs are plant compounds that help blood vessels relax more effectively by boosting nitric oxide (NO) availability, which promotes vasodilation.
These changes lead to:
- Improved coronary blood flow
- Lower blood pressure, decreasing strain on the heart
- Reduced oxidative stress, potentially preventing atherosclerosis (a condition involving plaque buildup in arteries)
Dr. Ana Rodriguez-Mateos, Senior Lecturer in Nutrition 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 achievable goal for most people.
That’s roughly equivalent to 1 cup of raw, fresh or frozen cranberries, or ¾ cup dried, which you could:
- Toss into salads
- Blend into smoothies
- Puree into a sauce for chicken or vegetables
- Snack on by the handful with nuts and seeds
Not eating enough fruits and vegetables is one of the top modifiable risk factors for heart disease worldwide. With their high concentration of polyphenols and cardiovascular-protective benefits, cranberries are a wise addition to any healthy diet.
Will cranberry juice clean your arteries?
As excellent as cranberries are for vascular health, their juice won’t literally clean out your arteries. Unfortunately, no food or drink can remove plaque once it’s there.
However, cranberries’ anti-inflammatory compounds can help protect blood vessels and lower the risk of plaque buildup over time–and this includes the juice.
The catch is: many cranberry juices are loaded with added sugars, which can counteract these benefits by contributing to:
- Weight gain
- Insulin resistance
- Inflammation
Opt for 100% cranberry juice with no added sugars–and not from concentrate–making sure to:
- Read the label carefully; avoid products labeled “cranberry juice cocktail,” as well as other juice blends with added sugar.
- Watch your portions; 4-8 ounces of cranberry juice is plenty.
- Balance your cranberry juice with a well-rounded diet.
Because 100% cranberry juice is very tart, you can always add some filtered or sparkling water to make it more palatable without adding any sugar.
Who should not drink cranberry juice or eat cranberries?
Cranberries and cranberry juice are safe and beneficial for most people. But there are a few situations that could call for moderation.
You may want to limit or even avoid cranberries if you:
- Take blood thinners like warfarin: Cranberry juice might increase the risk of bleeding by interacting with certain anticoagulants, although evidence is mixed. If you’re taking one of these medications, consult your doctor before adding cranberries to your diet.
- Have a history of kidney stones: Cranberry juice is high in oxalates, which can contribute to certain types of kidney stones–especially when consumed in large quantities. Fresh and dried cranberries are lower in oxalates and may be safer in moderation, but check with your doctor to confirm whether they’re a good choice for y.
- Are sensitive to acidic foods: Cranberries’ tartness can irritate sensitive stomachs or even trigger acid reflux in some people.
A small fruit with big cardiovascular benefits
So are cranberries healthy for you? Research suggests a resounding “yes.” Thanks to their unique polyphenol content, they support healthy blood flow and can even help lower long-term cardiovascular risk.
Whether you enjoy them whole, as freeze-dried powder, or as 100% juice, cranberries are an easy, heart-healthy addition to any diet.
References:
Flow Mediated Dilatation – an overview | ScienceDirect Topics.
Cranberries (Vaccinium macrocarpon) and cardiovascular disease risk factors – PubMed
Introduction – The Endothelium – NCBI Bookshelf
Cranberry: Chemical Composition, Antioxidant Activity and Impact on Human Health: Overview – PMC
Effect of high-dose cranberry juice on the pharmacodynamics of warfarin in patients – PMC
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