Heart Health With Blackberries

Introduction

The heart is a vital organ found in the body, which aids in keeping us alive. The most important function of the heart muscle is to pump blood throughout the body, ensuring it is purified and circulated efficiently. Or “body, allowing for blood circulation and purification. Maintaining a healthy heart is crucial, as any disease associated with the heart can lead to death. While death can occur in many ways, heart attacks and heart failure are among the main causes. In the UK, there are more than 170,000 deaths yearly,¹ making it a significant issue. The heart stays healthy if we do everything to prevent it from becoming poor and this is through a healthy lifestyle. A  healthy lifestyle involves eating nutritious foods and exercising. Reduced levels of fat and sugar can be found in fruits and vegetables, which is important because high-sugar and fat-content food can cause cardiovascular disease and affect the heart negatively. Fruits are healthy to eat, and a type of fruit that is particularly beneficial for the heart is the blackberry.

Understanding heart health

The heart 

The heart is an organ located on the left side of the chest, and more precisely, it is a muscle. The structure of the heart is interesting because it has four chambers or “rooms”, which are the left atrium, right atrium, left ventricle and right ventricle.² It also has valves that prevent blood from flowing backwards, ensuring it is pumped in one direction. The role of the heart is to pump oxygenated blood around the body and transport deoxygenated blood to the lungs, where it gets purified and becomes oxygenated again. It is a miraculous organ because it allows us to stay alive. 

Importance of maintaining heart health

A healthy heart is important for good circulation. An unhealthy heart can cause poor circulation, resulting in insufficient nutrition reaching the cells and causing a build-up of fat deposits. This can limit blood circulation and cause heart failure, potentially leading to death. Proper blood circulation is essential for the cells and their associated organs to function properly. 

Common risk factors for heart disease

Heart disease does not begin by itself, but some factors are involved. These risk factors include:²

• High blood pressure
• Smoking
• High cholesterol
• Obese/overweight
• Alcohol intake
• Diabetes

Blackberry

Blackberry is a type of berry that is enjoyed by many individuals. It grows on a bush and resembles a raspberry. It is a drupe-like fruit consisting of many drupelets³. Blackberry is considered a red fruit because of its inner colour, although it is black on the outside. The inner part of a blackberry starts green, then turns red, and finally becomes black when fully ripe. Blackberries are tastier and sweeter when ripe. They can be eaten in smoothies, ice cream, fruit salads, cakes, bakery products, jam, jelly and on their own/by themselves.

Nutritional composition of blackberries

Blackberries are a small, nutrient-rich fruit that provides significant nutritional benefits for our bodies. Blackberries have various benefits, including anti-inflammatory, antimicrobial, antioxidant, and anti-cancer effects. The nutritional components of blackberries include:⁴

• Potassium
• Carbohydrate
• Phenolic compounds (anthocyanin and ellagitannins)
• Flavonoid
• Fibre 
• Ascorbic acid (vitamin C)
• Folic acid

Blackberries and heart health

Blackberries are shown to be beneficial for the heart due to the nutrients and chemicals found within them. Blackberries have a high potassium content, which is extremely important for maintaining the body's homeostasis and blood pressure. Additionally, the berry consists of beneficial antioxidant compounds, including vitamins and phenolic compounds⁴. Antioxidants are crucial for our body because they eliminate free radicals,  which can cause illnesses and cardiovascular disease. Anthocyanin plays a significant role in maintaining heart health by preventing cardiovascular disease. ⁴ It reduces platelet aggregation, strengthens endothelial function, and provides vascular protection. ⁵ These beneficial nutrients collectively help prevent cardiovascular diseases. Besides, blackberries are good for reducing cholesterol because they contain almost no cholesterol cholesterol. Significantly, blackberries enhance the concentrations of high-density lipoproteins, apo A-I, apo B, and high-sensitivityC- reactive protein⁶. This improves cardiovascular health and heart function, as high cholesterol is an important risk factor. 

Incorporating blackberries into a heart-healthy diet

Blackberry is a tasty fruit to eat and can be incorporated into a variety of foods and drinks. It can eaten fresh or frozen, with frozen berries often used in smoothies. When it comes to food, blackberries can be used in: 

• Cakes
• Pies   
• Desserts  

 In retail, blackberries are often found in biscuits, squash, smoothies and cakes. Consuming blackberries is quite easy and can be a delicious addition to a heart-healthy diet. 

Summary

The heart is important for everyone, and its health must be carefully considered. Poor heart health can lead to cardiovascular diseases and heart failure, which can lead to death. In order to maintain a healthy heart, risk factors must be managed effectively. There are many ways to keep the heart healthy, and one of them is through diet. Consuming foods low in fat and sugar is important because high levels of fat and sugar can negatively impact heart health. A special type of food is fruit, and in this case, the blackberry. Blackberries have antimicrobial, anti-inflammatory, antioxidant, and anti-cancer effects, along with important nutrients. They contain potassium, anthocyanin and ascorbic acid, which help prevent cardiovascular disease and keep the heart healthy. Blackberries are easy to consume and can be included in a variety of food and drinks, making them enjoyable for both adults and children. However, further studies may be needed to understand the benefits of blackberries and other heart-friendly foods.