Most folks think of cranberries just for urinary tract infections (UTIs), but these tart little berries have way more to offer than that. They can give your heart a hand, boost your immunity, and even help with your blood pressure.

1. Improves Heart Health

Cranberries can help support heart health in a few key ways. In one study, people who chowed down on cranberry powder (ground, freeze-dried cranberries equal to about a cup of fresh ones) every day had better vascular function (heart-related stuff) after a month.

Research also suggests that eating cranberries can lower LDL (the "bad" cholesterol) and triglyceride levels, while upping HDL (the "good" cholesterol) and keeping blood pressure in check. All together, these perks can help cut the risk of heart disease for some people.

2. Supports Gut Health

The antioxidants in cranberries give gut health a boost by calming inflammation in your digestive tract and balancing out your gut’s bacterial environment (aka the microbiome).

What’s more, cranberries have fiber that’s key for digestive health and keeping your bowel movements regular—one cup packs 3.6 grams (g) of this nutrient.

In one study, folks with obesity who drank 8 oz of cranberry juice twice a day for six weeks had less inflammation and got relief from constipation.

3. Boosts Antioxidant Levels

Since they’re loaded with polyphenol antioxidants, cranberries have anti-inflammatory and antimicrobial perks that support your immune system. They might even help lower the risk of some health issues, like cancer and diabetes.

Some research shows that people who eat cranberries regularly tend to have lower levels of C-reactive protein (CRP)—a blood marker for inflammation that can up your risk of chronic diseases and age-related brain fog.

4. Helps With Blood Sugar Control

Cranberries are naturally low in sugar, with just 4 g per cup. Eating them unsweetened won’t send your blood sugar spiking.

Plus, studies suggest that cranberries may help lower fasting blood sugar and hemoglobin A1c (a measure of average blood sugar levels) in people with type 2 diabetes.

Researchers think the polyphenol antioxidants in cranberries are behind these blood sugar-lowering effects, which not only help manage diabetes but also cut the risk of heart disease.

5. Benefits Oral Health

We need more research on this one, but it’s possible that eating cranberries can help keep your mouth healthy overall. Some early evidence shows that the antioxidants in cranberries can stop bacteria from sticking to your gums and teeth— which can protect you from cavities, tooth decay, and gum issues like gingivitis and periodontitis.

Tips for Including Cranberries in Your Diet

There are tons of easy ways to add more cranberries to your meals. Here are some expert-recommended tips:

  • Toss fresh cranberries into baked goods, like muffins or cookies
  • Blend cranberry juice into breakfast foods, such as overnight oats, oatmeal, and smoothies
  • Stir cranberry juice into sauce, marinades, and salad dressings
  • Go for dairy products and cereals with dried cranberries for an extra antioxidant boost
  • If fresh cranberries aren’t available, try other forms—like a cranberry supplement or adding cranberry extract powder to your drinks
  • Mix fresh, frozen, or dried cranberries into your diet for more options, whether it’s a meal or a snack
  • Pick unsweetened cranberry juice instead of sugary versions like cranberry juice cocktail
  • Watch out for eating too many cranberries—large amounts might upset your stomach or cause diarrhea, especially in younger kids
  • Cranberries are totally safe for most healthy adults, but if you’re pregnant, breastfeeding, or taking prescription meds like blood-thinners, check with your healthcare provider before adding them to your diet.