Blueberries have been shown to have health benefits for our hearts. So this St. Valentine’s Day why not treat the one you love to a heart healthy meal!
In a recent study published by the polyphenol research group at King’s College London, researched demonstrated that consumption of blueberries every day helped reduce endothelial function in healthy humans. Endothelial function is a marker of heart health
In addition, the same authors noted a decrease in systolic blood pressure of around 5 mmHg, about the equivalent shown in clinical trials using medical agents to lower blood pressure.
The only caveat to this research is that the study used wild blueberries, not commercially grown blueberries, so results might not be completely comparable when using shop bought berries. However, blueberries can be part of a healthy diet and there is no reason not to include them in your diet, and in addition there are lots of other important nutritional factors found in blueberries including fibre, vitamins and minerals which contribute to a healthy diet.
My easy blueberry compote takes just 5 minutes and only uses 3 ingredients. In addition you can store it in the fridge for a week, or freeze in portions ready to use at short notice.
- 250g fresh or frozen blueberries
- 1 tsp honey
- 10g chia seeds
- Place the blueberries and honey into a pan and cook on the lowest heat on your hob, stirring occasionally. Cook for around 4 minutes till all the blueberries have burst open.
- Remove from the heat and add the chia seeds. Stir in and allow to thicken for 1 minute.
Delicious served on top of porridge for breakfast, with yoghurt for a quick pudding, or with French toast for brunch as I have done.
Per serving 115kcal/ 1.8g fat/ 0.3g saturated fat/ 41.2g carbohydrates/ 4.7g fibre/ 1.8g protein