✪ Key Takeaway: Cloudberries contain powerful antioxidants that may help lower blood pressure, but more human studies are needed.
Introduction
You walk through the grocery store and see endless rows of blueberries, but you have never heard of cloudberries.
You might be wondering about this because your doctor told you to eat more antioxidant-rich foods to help manage your blood pressure naturally.
Hi, I am Abdur, your nutrition coach and today I am going to explain whether eating cloudberries can actually lower your blood pressure and how they compare to other berries you already know.
What Are Cloudberries and How Do They Work?
Cloudberries are golden-orange berries that grow wild in the Arctic and subarctic regions of the world.
These berries contain exceptionally high levels of anthocyanins and other flavonoids that give them their unique color and health benefits.
Anthocyanins are plant compounds that help relax blood vessels by increasing nitric oxide production in your endothelium, which is the inner lining of your blood vessels.
When your blood vessels relax, blood flows more easily and your heart does not have to work as hard to pump blood throughout your body.
Cloudberries also contain high amounts of vitamin C, which supports the production of collagen in blood vessel walls and helps maintain their flexibility.
Research shows that people who eat foods rich in these compounds tend to have lower blood pressure readings over time.
✪ Fact: Cloudberries contain four times more vitamin C than oranges and twice the antioxidants of blueberries.
Does Science Support Cloudberry Benefits for Blood Pressure?
Most research on berries and blood pressure has focused on blueberries rather than cloudberries specifically.
Studies show that eating blueberries regularly can reduce systolic blood pressure by 4-6 mmHg and diastolic pressure by 2-3 mmHg in people with high blood pressure.
Since cloudberries contain similar but often higher concentrations of the same beneficial compounds found in blueberries, researchers believe they may provide equal or greater benefits.
A systematic review of berry studies found that the anthocyanin content directly correlates with blood pressure reduction effects.
Cloudberries contain approximately 200-400 mg of anthocyanins per 100 grams, which is significantly higher than most other berries.
However, we need more direct studies on cloudberries to make definitive claims about their specific effects on human blood pressure.
✪ Note: Most cloudberry research comes from Scandinavian countries where these berries are commonly consumed.
How Much Cloudberry Should You Eat for Blood Pressure Benefits?
Based on blueberry research, eating one cup of berries daily appears to provide the most consistent blood pressure benefits.
This translates to approximately 150 grams of fresh cloudberries, which would provide about 300-600 mg of anthocyanins per day.
You can eat cloudberries fresh, frozen, or as jam, but fresh and frozen forms retain the highest levels of active compounds.
Many people find cloudberries quite tart, so you might want to mix them with other fruits or add a small amount of honey to improve the taste.
The best time to eat cloudberries is with meals because the healthy fats from other foods help your body absorb the fat-soluble vitamins they contain.
Remember that consistency matters more than quantity, so eating smaller amounts regularly will likely provide better results than eating large amounts occasionally.
✪ Pro Tip: Freeze fresh cloudberries in ice cube trays to preserve their nutrients and make them easier to add to smoothies year-round.
Are There Any Risks or Side Effects?
Cloudberries are generally safe for most people when eaten as food.
However, they are quite high in natural sugars, so people with diabetes should monitor their blood sugar levels when adding them to their diet.
Some people may experience digestive upset if they eat large quantities at once because cloudberries contain high amounts of fiber and natural acids.
If you take blood pressure medications, you should talk to your doctor before significantly increasing your intake of any foods that might affect blood pressure.
Cloudberries can interact with certain medications, particularly blood thinners, because of their high vitamin K content.
Start with small amounts and gradually increase your intake to allow your digestive system to adjust to the increased fiber content.
✪ Note: Cloudberries are expensive and hard to find fresh outside of Nordic countries, but frozen options are becoming more available online.
The Bottom Line
Cloudberries contain powerful compounds that likely help lower blood pressure based on their similarity to well-studied berries like blueberries.
The best nutrition plan is the one you can follow consistently, not the one that chases exotic superfoods.
I would love to hear about your experience with cloudberries or any questions you have about using foods to manage blood pressure naturally in the comments below.
References
At NutritionCrown, we use quality and credible sources to ensure our content is accurate and trustworthy. Below are the sources referenced in creating this article:
- Harvard Health: Blueberries may help lower blood pressure
- American Heart Association: Effects of Blueberry Consumption on Blood Pressure
- PMC: Anthocyanins and Blood Pressure: A Systematic Review
- Nature: Berry Anthocyanins and Cardiovascular Health
