In This ArticleView AllIn This ArticleHeart Health BenefitsNutrition FactsHow Many?Healthy Blood Pressure TipsFAQs
In This ArticleView All
View All
In This Article
Heart Health Benefits
Nutrition Facts
How Many?
Healthy Blood Pressure Tips
FAQs
We all knowbananasare a nutritious and tasty snack when you’re on the go, but did you know they can also help reduce your blood pressure? In this article, we’ll peel back the facts to uncover the nutrition of bananas, explore the science behind their potential blood-pressure-lowering effects, and find out how many bananas you should eat daily. If you’re on a mission to improve yourheart health, you won’t want to miss this.
I’m a Dietitian, This Is the One Fruit I Never Leave the Grocery Store Without
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Do Bananas Help Lower Blood Pressure?
Caroline Young, RD,a registered dietitian and owner of Whole Self Nutrition, tellsEatingWell, “Bananas are a good source of potassium, which research shows can help lower blood pressure since it helps decrease sodium levels in your body and relax your blood vessels. However, increasing potassium sources, including bananas, can be dangerous for people with kidney disease.” Remember to talk to your doctor or registered dietitian before trying anything new.
What Happens to Your Body When You Eat Potassium
Banana Nutrition
Packed with essential nutrients, bananas provide a trio of health-boosting elements: potassium, magnesium and vitamin C. Potassium plays a pivotal role in regulating blood pressure, which is crucial for heart health.Magnesium supports muscle and nerve function, which also supports your cardiovascular well-being.Meanwhile, vitamin C, known for its antioxidant properties, helps protect cells from damage and bolsters the immune system.
One medium banana contains:
How Many Bananas Should You Eat?
Moderation is key when it comes to banana consumption for lowering blood pressure. While bananas offer various heart-healthy benefits, overeating can lead to excessive calorie intake, potentially offsetting their advantages. Aim for one to two medium bananas at most each day. This intake provides a healthy dose of potassium,fiberand other essential nutrients without overdoing it.
“There’s no magic number of bananas to eat to lower blood pressure, and I recommend speaking with your health care provider about your unique potassium needs,” says Young. “However, average adults aged 19 to 50 need between 2,600 and 3,400 milligrams of potassium per day, and one large banana has nearly 500 milligrams of potassium. Generally, I suggest consuming them more often if you have high blood pressure. Slice one up and add it to your breakfast cereal, oatmeal or toast. Pair it with peanut butter for a balanced and tasty snack or eat it with ice cream for dessert.”
Tips for Eating for a Healthy Blood Pressure
Eat More Berries.
Incorporating a variety ofberriesinto your diet can benefit your blood pressure and overall heart health. “Berries contain polyphenols, which research shows can help with blood pressure management,” states Young.Berries like blueberries, strawberries and raspberries are rich in antioxidants called flavonoids, which have been linked to lower blood pressure. Enjoy them as a snack, add them to your morning yogurt or include them in your smoothies to reap the benefits.
25 Berry-Packed Breakfast Recipes
Get Plenty of Potassium.
“Incorporating other sources of potassium aside from bananas, like potatoes, leafy greens, dairy foods and beverages, seeds, nuts, legumes, tuna and salmon regularly can help support healthy blood pressure,” says Young. “Other fruits, including oranges, avocado, melon and apricots, are also rich in potassium.”
24 Healthy Potassium-Rich Recipes
Consume More Calcium.
Calciumisn’t just crucial for strong bones; it also plays a role in blood pressure control.Dairy products like low-fat milk, yogurt and cheese are excellent calcium sources. Additionally, fortified plant-based milk alternatives and leafy greens like kale and collard greens can increase your calcium intake.
“Research shows a link between adequate calcium consumption and healthy blood pressure levels,” says Young. “Calcium sources include cow’s milk, fortified plant-based milks, cheese, yogurt, tofu, leafy greens and more. It’s important to remember that diet and nutrition are just one factor among several others (like stress, movement, smoking, sleep, hydration and genetics) that impact your blood pressure levels.”
Healthy High-Calcium Recipes
The Bottom Line
Bananas are a nutritious and tasty option for helping lower blood pressure. Loaded with essential nutrients like potassium, fiber andvitamin C, bananas offer several benefits for cardiovascular health. Their potassium content counterbalances sodium intake, promoting blood vessel relaxation. Additionally, antioxidants like vitamin C and catechins enhance endothelial function, helping reduce blood pressure. And the soluble fiber in bananas, particularly pectin, contributes to cholesterol reduction and overall cardiovascular health.
While moderation and variety are important in a healthy eating pattern, including one to two medium bananas in your daily diet can help provide these heart-health benefits. Complement bananas with a diverse selection of berries, potassium-rich foods and calcium sources to further support yourheart-healthylifestyle.
Frequently Asked QuestionsConsuming a banana daily has been associated with a modest reduction in blood pressure, mainly due to its potassium content. However, the exact amount it can lower blood pressure varies among individuals. That’s why it’s essential to complement your banana consumption with a well-balanced diet and healthy lifestyle.Bananas are generally considered safe for people with high blood pressure. Their high potassium content helps counteract sodium’s blood pressure-raising effects. However, it’s crucial to maintain a balanced diet and manage sodium intake as well.If you have high blood pressure, focus on a diet rich in fruits, vegetables, whole grains, lean proteins and low-fat dairy products. Incorporate foods high in potassium, such as bananas, and reduce sodium intake. Limit alcohol, caffeine and processed foods while aiming for a variety-filled healthy eating pattern.
Frequently Asked Questions
Consuming a banana daily has been associated with a modest reduction in blood pressure, mainly due to its potassium content. However, the exact amount it can lower blood pressure varies among individuals. That’s why it’s essential to complement your banana consumption with a well-balanced diet and healthy lifestyle.
Bananas are generally considered safe for people with high blood pressure. Their high potassium content helps counteract sodium’s blood pressure-raising effects. However, it’s crucial to maintain a balanced diet and manage sodium intake as well.
If you have high blood pressure, focus on a diet rich in fruits, vegetables, whole grains, lean proteins and low-fat dairy products. Incorporate foods high in potassium, such as bananas, and reduce sodium intake. Limit alcohol, caffeine and processed foods while aiming for a variety-filled healthy eating pattern.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.American Heart Association.How potassium can help control high blood pressure.Man AWC, Li H, Xia N.Impact of Llfestyles (diet and exercise) on vascular health: Oxidative stress and endothelial function.Oxid Med Cell Longev. 2020;2020:1496462. doi:10.1155/2020/1496462Khalid W, Arshad MS, Jabeen A, Muhammad Anjum F, Qaisrani TB, Suleria HAR.Fiber-enriched botanicals: A therapeutic tool against certain metabolic ailments.Food Sci Nutr. 2022;10(10):3203-3218. doi:10.1002/fsn3.2920National Institutes of Health. Office of Dietary Supplements.Potassium fact sheet for health professionals.Fiorentini D, Cappadone C, Farruggia G, Prata C.Magnesium: Biochemistry, nutrition, detection, and social impact of diseases linked to its deficiency.Nutrients. 2021;13(4):1136. doi:10.3390/nu13041136National Institutes of Health. Office of Dietary Supplements.Vitamin C fact sheet for consumers.U.S. Department of Agriculture. FoodData Central.Bananas, raw.Grosso G, Godos J, Currenti W, et al.The effect of dietary polyphenols on vascular health and hypertension: Current evidence and mechanisms of action.Nutrients. 2022;14(3):545. doi:10.3390/nu14030545Cormick G, Ciapponi A, Cafferata ML, Cormick MS, Belizán JM.Calcium supplementation for prevention of primary hypertension.Cochrane Database Syst Rev. 2022;1(1):CD010037. doi:10.1002/14651858.CD010037.pub4
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.American Heart Association.How potassium can help control high blood pressure.Man AWC, Li H, Xia N.Impact of Llfestyles (diet and exercise) on vascular health: Oxidative stress and endothelial function.Oxid Med Cell Longev. 2020;2020:1496462. doi:10.1155/2020/1496462Khalid W, Arshad MS, Jabeen A, Muhammad Anjum F, Qaisrani TB, Suleria HAR.Fiber-enriched botanicals: A therapeutic tool against certain metabolic ailments.Food Sci Nutr. 2022;10(10):3203-3218. doi:10.1002/fsn3.2920National Institutes of Health. Office of Dietary Supplements.Potassium fact sheet for health professionals.Fiorentini D, Cappadone C, Farruggia G, Prata C.Magnesium: Biochemistry, nutrition, detection, and social impact of diseases linked to its deficiency.Nutrients. 2021;13(4):1136. doi:10.3390/nu13041136National Institutes of Health. Office of Dietary Supplements.Vitamin C fact sheet for consumers.U.S. Department of Agriculture. FoodData Central.Bananas, raw.Grosso G, Godos J, Currenti W, et al.The effect of dietary polyphenols on vascular health and hypertension: Current evidence and mechanisms of action.Nutrients. 2022;14(3):545. doi:10.3390/nu14030545Cormick G, Ciapponi A, Cafferata ML, Cormick MS, Belizán JM.Calcium supplementation for prevention of primary hypertension.Cochrane Database Syst Rev. 2022;1(1):CD010037. doi:10.1002/14651858.CD010037.pub4
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
American Heart Association.How potassium can help control high blood pressure.Man AWC, Li H, Xia N.Impact of Llfestyles (diet and exercise) on vascular health: Oxidative stress and endothelial function.Oxid Med Cell Longev. 2020;2020:1496462. doi:10.1155/2020/1496462Khalid W, Arshad MS, Jabeen A, Muhammad Anjum F, Qaisrani TB, Suleria HAR.Fiber-enriched botanicals: A therapeutic tool against certain metabolic ailments.Food Sci Nutr. 2022;10(10):3203-3218. doi:10.1002/fsn3.2920National Institutes of Health. Office of Dietary Supplements.Potassium fact sheet for health professionals.Fiorentini D, Cappadone C, Farruggia G, Prata C.Magnesium: Biochemistry, nutrition, detection, and social impact of diseases linked to its deficiency.Nutrients. 2021;13(4):1136. doi:10.3390/nu13041136National Institutes of Health. Office of Dietary Supplements.Vitamin C fact sheet for consumers.U.S. Department of Agriculture. FoodData Central.Bananas, raw.Grosso G, Godos J, Currenti W, et al.The effect of dietary polyphenols on vascular health and hypertension: Current evidence and mechanisms of action.Nutrients. 2022;14(3):545. doi:10.3390/nu14030545Cormick G, Ciapponi A, Cafferata ML, Cormick MS, Belizán JM.Calcium supplementation for prevention of primary hypertension.Cochrane Database Syst Rev. 2022;1(1):CD010037. doi:10.1002/14651858.CD010037.pub4
American Heart Association.How potassium can help control high blood pressure.
Man AWC, Li H, Xia N.Impact of Llfestyles (diet and exercise) on vascular health: Oxidative stress and endothelial function.Oxid Med Cell Longev. 2020;2020:1496462. doi:10.1155/2020/1496462
Khalid W, Arshad MS, Jabeen A, Muhammad Anjum F, Qaisrani TB, Suleria HAR.Fiber-enriched botanicals: A therapeutic tool against certain metabolic ailments.Food Sci Nutr. 2022;10(10):3203-3218. doi:10.1002/fsn3.2920
National Institutes of Health. Office of Dietary Supplements.Potassium fact sheet for health professionals.
Fiorentini D, Cappadone C, Farruggia G, Prata C.Magnesium: Biochemistry, nutrition, detection, and social impact of diseases linked to its deficiency.Nutrients. 2021;13(4):1136. doi:10.3390/nu13041136
National Institutes of Health. Office of Dietary Supplements.Vitamin C fact sheet for consumers.
U.S. Department of Agriculture. FoodData Central.Bananas, raw.
Grosso G, Godos J, Currenti W, et al.The effect of dietary polyphenols on vascular health and hypertension: Current evidence and mechanisms of action.Nutrients. 2022;14(3):545. doi:10.3390/nu14030545
Cormick G, Ciapponi A, Cafferata ML, Cormick MS, Belizán JM.Calcium supplementation for prevention of primary hypertension.Cochrane Database Syst Rev. 2022;1(1):CD010037. doi:10.1002/14651858.CD010037.pub4
