Study shows bilberries can help keep your heart healthy (recipe included)
05/04/2022 / By Joanne Washburn / Comments
Study shows bilberries can help keep your heart healthy (recipe included)

Keeping your heart healthy is crucial to maintaining good overall health. One of the ways you can support heart health is by snacking on bilberries (Vaccinium myrtillus). Also known as European blueberries, bilberries are juicy berries that have deep blue-purple-colored flesh. They belong to the same family as the popular blueberries.

According to a study by researchers from France, bilberries can boost your heart health by preventing the buildup of plaque in the arteries that can cause them to harden. As such, bilberries may also help lower your risk of heart disease.

Bilberries support healthy heart function

For their study, the researchers used mice deficient in apolipoprotein E (Apo-E), which plays an important role in the breakdown of triglyceride-rich lipoproteins. Triglycerides are lipids, or waxy fats, that give your body energy. However, high levels of triglycerides can put you at risk of heart conditions. Since the mice were deficient in Apo-E, they were at an increased risk for heart disease.

The researchers divided the mice into three groups; all were fed a standard control diet. They gave two of the groups one of two bilberry extracts. One extract was derived from yeast-fermented bilberries at a level of 0.02 percent. The other extract was derived from untreated bilberries and was rich in anthocyanins. Anthocyanins are pigments found in colorful fruits and are known for their antioxidant properties.

After 16 weeks of treatment, the researchers found that both extracts prevented the buildup of plaque along the arteries. Plaque typically consists of cholesterol and fatty substances. As it continues to collect along the arteries, the arteries narrow and harden. Plaque can also damage the arteries and affect blood flow to the heart.

The narrowing and hardening of arteries due to plaque buildup is called atherosclerosis. It can lead to a slew of health issues if left unchecked, including blood clots and heart attack. The researchers found that the yeast-fermented bilberry extract was more effective at preventing atherosclerosis than the untreated extract.

These findings suggest that fermenting bilberry extract with yeast may have generated new compounds with better health-promoting properties than anthocyanins. The researchers believe those compounds could be anthocyanin-derived polymeric pigments, but further studies are needed to confirm this.

Recipe for bilberry tart

Like most other berries, bilberries can be consumed fresh or dried, on their own or as part of any recipe that calls for sweet but slightly tart berries. Bilberries can also be found in juice, powder or supplement form.

Bilberries are also typically made into jams, juices or pies. If you want to give bilberries a try, here’s an easy recipe for bilberry tart:

Ingredients for the filling:

  • 2 1/2 cups whole bilberries
  • 1/4 cup ground almonds
  • 1/2 tablespoon stevia powder

Ingredients for the pastry:

  • 1 free-range egg yolk, beaten with 3 tablespoons cold water
  • 1 1/2 cups whole-wheat flour, plus extra to dust
  • 1/2 cup cold, low-sodium butter, plus extra to grease
  • 2 teaspoons stevia powder
  • Pinch of salt

Preparation:

  1. Put the flour in a bowl and grate in the butter. Mix it with your hands into a breadcrumb consistency.
  2. Add the stevia powder and salt, then slowly add the beaten yolk until you have a smooth dough.
  3. Shape the dough into a disc and wrap it in cling film. Chill for 15 minutes.
  4. Once chilled, roll out the dough on a floured surface until it’s no thinner than 0.5 centimeters (cm).
  5. Lightly grease a 26 cm fluted, loose-bottomed tart tin with butter. Line the tin with the pastry.
  6. Prick the base of the pastry with a fork. Chill for at least 30 minutes.
  7. Heat the oven to 350 F and line the pastry with parchment paper. Pour beans or rice into the pastry. Bake for 15 minutes. Remove the paper and the weights, then bake for 5 more minutes.
  8. Spread the ground almonds evenly over the base of the pastry, then add the bilberries. Bake for 20 minutes, then sprinkle the stevia powder over the filling. Bake for another 20 minutes.
  9. Let cool before slicing and serving.

Bilberries can help keep your heart healthy by preventing plaque buildup along the arteries, which can increase your risk for heart disease. Enjoy them fresh or dried on their own or use them in dessert recipes.

Sources:

NutraIngredients.com

DeliciousMagazine.co.uk

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