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September 24, 2023

Do Bananas Help Lower Blood Pressure?

Dried Bananas on a wooden board

Do Bananas Help Lower Blood Pressure?

A Banana A Day Keeps High Blood Pressure Away

When we come to realize that we have hypertension, the first thing we do is make a list of do’s and dont’s to follow. This may include such thing s as we tend to cutting down on the foods rich in salt and try to avoid adding salt to food. Even quitting smoking which can dramatically drop your blood pressure.

However, one food you must include in you diet plan are bananas. Known to be rich in vitamin and minerals, bananas not only give a instant boost of energy but they also help in maintaining your blood pressure.

It can also help lower your risk of health problems due to hypertension such as heart disease and stroke. Hence, eat a banana every day to keep your blood pressure under control. A large banana is only about 100 calories.

Why Are Bananas Good For High Blood Pressure?

The effectiveness of potassium-rich foods in lowering blood pressure has been demonstrated by a number of studies.

Bananas are one of the best sources of potassium. According to the FDA (Food and Drug Administration) diets containing foods that are good sources of potassium and low in sodium may reduce the risk of high blood pressure and stroke.

It is an essential mineral that plays a key role in maintaining blood pressure, and normal heart function. Moreover, potassium also helps the body to maintain fluid and electrolyte balances in the cells, which helps control blood pressure.

A medium-sized banana provides 350 mg of potassium. People with a low amount of potassium in their diet are at an increased risk of stroke. If you have hypertension, there are foods you must include in the diet every day.

It is also reported that the natural compounds in a banana act the same way as a anti-hypertensive drugs. As compared to unripe bananas, ripened ones are found to have a stronger anti-hypertensive action.

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How much should you eat?

According to research studies, it is reported that blood pressure fell by 10% in people who ate two bananas daily for a week. However, do talk your doctor before you include bananas in your diet if you suffer from any other health complications.

Banana Smoothie Recipe


  • 1 banana
  • 1/2 orange, peeled and quartered
  • 1/3 cup Greek yogurt
  • 1/4 cup water or milk (dairy or non-dairy)
  • 1 to 2 teaspoons honey, optional


  • Roughly chop the banana and orange quarters
  • Add to the blender.
  • Top with yogurt and the water (or milk).
  • Turn blender on and blend until creamy and smooth
  • Taste, then adjust with honey if needed.

Banana Tea

Did you know that Bananas can be used for tea infusions? Well, It’s not just that you can make tea with bananas, it may also help with sleep issues.

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