Fact checked by Nick Blackmer

• Wild blueberries may help your blood vessels work better, which supports heart health and lowers risk of high blood pressure.
• They may help lower blood pressure, improve cholesterol, and keep blood sugar levels more stable.
• Research looks promising, but it’s not yet clear if they directly prevent heart disease or other conditions.

Wild blueberries—the small, deep-blue berries that grow uncultivated across the Northeastern U.S. and eastern Canada—may do more for your heart than you think.

A new research review suggests they could meaningfully support cardiovascular and metabolic health, with one standout benefit: improved endothelial function, a key marker of how well your blood vessels work, and a major factor in the risk of atherosclerosis, high blood pressure, and heart disease.

What the Research Found

Wild blueberries contain high levels of anthocyanins, the antioxidants that give them their rich color. These compounds have long been linked to heart health, and their effects on cardiometabolic health are what prompted researchers to take a closer look.

After analyzing multiple clinical trials and studies, researchers found that eating wild blueberries can improve blood vessel function and lead to a modest reduction in blood pressure for some people.

That improvement in vascular health is a big deal. “Individuals can appear healthy when examined in the doctor’s office but have endothelial dysfunction and not be aware,” said lead study author Sarah Johnson, PhD, RDN, an associate professor at Florida State University. Poor blood vessel function—often tied to hardened arteries, coronary artery disease, or hypertension—can quietly increase the risk of heart disease.

The review also found evidence that wild blueberries may help improve cholesterol levels, support blood sugar control, and reduce insulin resistance—all key pieces of cardiometabolic health.

Researchers even looked beyond the heart. “[The review] highlights some limited evidence that wild blueberries beneficially impact the gut microbiome and cognitive function, which are increasingly recognized as part of overall cardiometabolic health,” said Jennifer Chung, MD, a functional and lifestyle medicine physician.

Still, there’s an important caveat: This is a review of existing studies, and each comes with its own limitations. While markers like blood pressure and cholesterol show improvement, it’s too early to say whether eating wild blueberries directly reduces the risk of heart attack, stroke, or diabetes.

Why Wild Blueberries Stand Out

Experts say it’s probably not one specific nutrient doing the work. “It is likely the combination of polyphenols, nutrients, and the food matrix they are provided within that causes the benefits,” said Johnson. Fiber and trace elements like manganese could also play a role in reducing systemic inflammation.

That said, anthocyanins appear to play a leading role, since they’re the most concentrated antioxidant in the berries, according to study author Dorothy Klimis-Zacas, MS, PhD, FACN.

And compared to regular (cultivated) blueberries, wild varieties may have an edge. They’re smaller, which means a higher skin-to-flesh ratio—and more of their fiber and antioxidants are found in the skin.

“There are nutritional benefits from eating all types of blueberries,” said plant-based dietitian Haley Bishoff, RD, LD. “However, if they’re readily available and within budget, wild blueberries are a great nutrient-dense addition to your diet.”

Fresh or Frozen? Experts Say Both Work

You don’t have to wait for summer to get the benefits. While fresh wild blueberries are seasonal, frozen versions are widely available—and just as nutritious.

“Frozen wild blueberries are usually preserved at peak ripeness,” Bishoff said. “You aren’t sacrificing nutritional quality when buying frozen produce—you’re often saving money and still getting great flavor year-round.”

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Kristina Dawson