Bananas help lower blood pressure, but how to eat them properly?

People with high blood pressure should focus on a diet rich in fruits, vegetables, whole grains, lean proteins, and low-fat dairy products.

Additionally, foods rich in potassium, including bananas, also help lower blood pressure, according to Eating Well .

Nutritional composition of bananas

Bananas are packed with essential nutrients that promote health, including potassium, magnesium, and vitamin C.

Bananas can help lower blood pressure

Potassium plays a key role in regulating blood pressure and maintaining heart health. Magnesium supports muscle, nerve and cardiovascular function. Meanwhile, vitamin C has antioxidant properties, helping to protect cells from damage and boost the immune system.

A medium banana contains about 400 to 450 milligrams of potassium, which helps balance out the sodium in your diet. According to the American Heart Association (AHA), high sodium intake can increase blood pressure. Fortunately, potassium can relax blood vessel walls and increase the excretion of sodium through urine.

Furthermore, bananas are also rich in antioxidants such as vitamin C and catechins, which help improve endothelial function and contribute to lower blood pressure.

A 2022 study in the journal Food Science & Nutrition also found that the fiber content in bananas, especially soluble fiber like pectin, can help regulate blood pressure by lowering cholesterol levels and improving heart health.

However, Caroline Young, a nutritionist in the US, warns that consuming foods containing potassium, including bananas, can be dangerous for people with kidney disease.

Recommended amount of bananas

Although each food has its own nutritional content and benefits, we must eat them in moderation. Bananas have many benefits for heart health, but eating too many bananas will increase the calorie level and potentially eliminate the benefits.

Normally, you can eat up to 1 to 2 medium-sized bananas per day. This amount of banana will provide your body with a necessary amount of potassium, fiber, and nutrients without causing side effects.

Because everyone's potassium needs are different, people with high blood pressure should see their doctor to find out exactly how much potassium they need, says Caroline Young.

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