Swapping Fruits for Berries May Help Lower Heart Disease Risk

A new U.S. study suggeststhat swapping commonly consumed fruits like bananas, apples, or grapes with berries – such as blueberries, blackberries,strawberries, and raspberries – may significantly reduce the risk of cardiovascular disease. 

Published in Annals of Medicine, the study used food pattern modeling to analyze the nutritional impact of replacing one daily serving of common fruit with a serving of mixed berries. The results showed a dramatic increase in anthocyanins (+93.8%), as well as improved levels of vitamin C (+16%), dietary fiber (+5.1%), and other key nutrients, with minimal changes in calories or sugar. In summary, the study:

• indicates that substituting berries for a common fruit daily leads to favorable changes in nutrients and dietary components that may increase individuals’ protection against cardiovascular disease,

• reinforces the notion that various fruits possess distinct nutrient profiles, each potentially contributing uniquely to health outcomes, and

• supports the idea that fruit diversity matters.

In the Philippines, where bananas, pineapples, and mangoes dominate fruit consumption, this research opens the door to diversifying fruit intake. Added to smoothies, oatmeal, salads,beverages, pastries, and even savory dishes, blueberries offer a delicious and convenient way to enhance daily nutrition and support heart health.

Filipino households can also consider incorporating blueberries into traditional holiday spreads. During New Year celebrations, it’s customary to display 12 round fruits to symbolize prosperity — swapping one for blueberries or adding them to the mix is a simple, meaningful way to introduce berries to the seasonal table. Whether nestled among grapes and applesor topping leche flan and fruit salad, blueberries bring both nutrition and novelty to festive dishes.

Beyond New Year’s, many Pinoy celebrations often center around food and family. These occasions offer natural opportunities to showcase blueberries in traditional favorites — from bibingka with a berry twist to blueberry-infused iced teas served during summer fiestas.

A boost of blue is like a passport to a world of flavor and nutrition. Blueberries offer a variety of essential nutrients like vitamin C, dietary fiber, vitamin K, and manganese – all at just 80 calories per cup. They are low in sodium and have virtually no fat.

Blueberries are also a source of phytonutrients called polyphenols. This group includes anthocyanins (163.3 mg/100 g), which are compounds that give blueberries their blue color.Whether looking to eat foods that promote heart health, support brain health, manage diabetes or simply fuel a healthy lifestyle, including blueberries in your diet is a smart and tasty option.

U.S. blueberries are sold in stores nationwide and come in a variety of formats — fresh, frozen, dried, canned, and powdered. Each option maintains the fruit’s exceptional taste and nutritional benefits, offering convenience and quality year-round.

To learn more about USHBC Philippines, contact Synergy Asia Marketing Services, Inc. (SAMSI) at +63.2.8534.8223 or email usblueberriesphl@gmail.com. Follow U.S. Blueberries – Philippines on Facebook and Instagram: @usblueberriesphl.