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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.
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.
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:
Ingredients for the pastry:
Preparation:
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.
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