- A daily banana can be a delicious way to support healthy blood pressure.
- Bananas are rich in blood-pressure-friendly potassium, fiber and antioxidants.
- If you have diabetes, kidney disease or take medication, ask your health care provider first.
When it comes to lowering blood pressure, we hear a lot about the importance of reducing sodium intake. However, we don’t hear nearly as much about another blood-pressure-lowering measure: Increasing potassium. Yet research reveals that adding more potassium to your plate can be an easy (and tasty!) way to keep your blood pressure numbers in check.
Nearly half of adults in the U.S. are living with high blood pressure (aka hypertension). Enter bananas—one of the most potassium-rich fruits around. Yet, many of us avoid these healthy fruits. Dietitians, like Michelle Routhenstein, M.S., RD, CDCES, say it’s time to bring them back to the table. “Bananas often get a bad rap for their sugar content, but they are known to help lower blood pressure in several ways,” she says.
Keep reading to learn what makes them so great for blood pressure, plus even more blood-pressure-friendly fruits to add to your day.
3 Ways Bananas May Impact Blood Pressure
They May Help You Excrete Sodium
Studies show that most Americans consume too much sodium, which is linked to higher blood pressure. The potassium in bananas can offset the negative effects of sodium. How so? “Bananas are rich in potassium, a mineral that helps lower blood pressure by filtering sodium out of the kidneys, restoring fluid balance and relaxing blood vessels,” says Sheri Gaw, RDN, CDCES.
One medium banana contains about 420 milligrams of potassium. So, slice one into your cereal or over a bowl of yogurt. Add sliced bananas to a peanut or almond butter sandwich. Or, toss banana chunks into your favorite smoothie. They’re a super-satisfying way to support healthy blood pressure.
They Can Relax Your Blood Vessels
Potassium in bananas helps balance sodium levels in the body, which, in turn, helps relax blood vessel walls. When vessels relax, blood flows more easily, helping to naturally lower blood pressure.
But it’s not just the potassium in bananas that’s responsible for these benefits. Bananas are also a surprising source of antioxidants, especially catechins, which help your blood vessels dilate. These antioxidants also reduce oxidative stress and inflammation in the blood vessel walls, both of which can contribute to high blood pressure, says Routhenstein.
They Help Promote Gut Health
“Emerging research suggests a healthy gut may be linked to lower blood pressure,” says Routhenstein. Turns out, bananas can help with that, too. One medium banana contains 3 grams of gut-friendly fiber. And if you’re okay eating your bananas before they’re fully ripe, they also provide resistant starch, a unique type of fiber that helps feed your good gut bacteria, helping them grow and thrive.
Is It Safe to Eat Bananas Every Day?
Gaw says that for most people, eating a daily banana is generally safe and can be a great way to boost fiber, vitamins, minerals and antioxidants.
Routhenstein agrees and notes eating a banana a day is ok for most healthy adults, and can be beneficial due to its potassium and antioxidant content. However, both experts say that eating lots of bananas may not be ideal for certain people, such as those with diabetes, kidney disorders or who take certain medications.
For example, for those with diabetes, a banana may cause blood sugar to spike, says Gaw. This is especially likely if it’s not paired with a source of protein and fat, such as a tablespoon of peanut butter, a handful of nuts or a slice of cheese, she explains. She adds that those with kidney disorders may need to limit bananas as kidney disease makes it harder for the kidneys to clear potassium from the body, which can lead to heart and muscle issues.
Routhenstein stresses that people taking medication that may increase blood potassium levels, or who need to restrict their potassium intake, should consult their health care provider to see if bananas are safe for them to eat.
Medications that may raise blood potassium include:
- Angiotensin converting enzyme (ACE) inhibitors, such as benazepril (Lotensin)
- Angiotensin receptor blockers (ARBs), like losartan (Cozaar)
- Potassium-sparing diuretics, such as amiloride (Midamor) and spironolactone (Aldactone)
- Loop and thiazalide diuretics, like furosemide (Lasix), bumetanide (Bumex), chlorothiazide (Diuril) and metolazone (Zaroxolyn)
Other Blood Pressure-Friendly Fruits to Consider
Bananas are a great choice for healthy blood pressure, but they’re not the only fruits that can help keep your numbers in check. For additional blood-pressure-lowering power, try these fruits.
- Pomegranates. Pomegranates are rich in antioxidants, called polyphenols, which may help lower blood pressure. While most of the research on pomegranates and blood pressure has been conducted using pomegranate juice, adding some juicy (and fiber-rich!) pomegranate seeds to your day certainly couldn’t hurt.
- Kiwis. Gaw notes kiwis are high in vitamin C and contain compounds like actinidin, which support nitric oxide production. That’s key as nitric oxide helps blood vessels dilate more effectively to reduce pressure on vessel walls.
- Oranges. These juicy citrus fruits are loaded with vitamin C (nearly an entire day’s worth in one fruit!). They also give you a decent chunk of potassium and fiber. Because they’re sturdy, they don’t bruise easily. So, they’re easy to toss into your backpack or bag for healthy snacking on the go.
- Berries. “Berries are rich in plant compounds, vitamins and minerals which help blood vessels to relax and lower blood pressure,” says Gaw. While all berries are good, wild blueberries may be especially beneficial. One study found that older adults who consumed a daily wild blueberry powder supplement for 12 weeks (equivalent to slightly more than 1 cup of wild blueberries) experienced reductions in systolic blood pressure.
Our Expert Take
A daily banana can be a delicious, satisfying way to support your blood pressure. Bananas are rich in blood-pressure-friendly potassium and contain compounds that relax your blood vessels. That’s not all. Their unique fibers may also promote healthy blood pressure by favorably influencing the gut microbiome. If lower blood pressure is a goal, don’t stop with bananas. Pomegranates, kiwis, oranges and berries are also filled with nutrients that can do your blood pressure good. While most healthy people can safely enjoy a banana—or other potassium-rich fruits—every day, speak with your health care provider if you have diabetes, kidney disease or take certain medications, such as ACE inhibitors, ARBs or diuretics, to find out what’s best for your unique health needs.
