It turns out regulating blood pressure isn’t all about eliminating fries from your diet—although, health experts highly recommend cutting back on the salty snack as a tactic. New research shows that eating more bananas can help lower blood pressure and, subsequently, reduce your risk of certain life-threatening diseases. In 2023, the U.S. Department of Agriculture (USDA) estimated that the average American consumed nearly 15 pounds of bananas that year. Following news of banana’s amazing blood pressure benefits, this study may break those records.
RELATED: This "Powerhouse" Vegetable Is the Healthiest, CDC Says—But You're Probably Not Eating It.
Eating potassium-rich foods is associated with healthier blood pressure levels.
A new study published in the American Journal of Physiology-Renal Physiologyhas declared bananas an effective (and simple!) fix for high blood pressure. Researchers from the University of Waterloo say a higher intake of dietary potassium could be more powerful at lowering blood pressure than eliminating salty foods from your diet.
"Usually, when we have high blood pressure, we are advised to eat less salt," said study author Anita Layton, PhD, a professor of Applied Mathematics, Computer Science, Pharmacy and Biology at the University of Waterloo, in a press release. "Our research suggests that adding more potassium-rich foods to your diet, such as bananas or broccoli, might have a greater positive impact on your blood pressure than just cutting sodium."
In more advanced cases, medication may be prescribed to help manage high blood pressure. But most often, blood pressure levels can be controlled naturally through diet and exercise. (Some find that meditation also helps, as increased stress can be a contributing factor.) When left ignored, high blood pressure can cause other serious health conditions to develop, such as coronary heart disease, stroke, chronic kidney disease, irregular heartbeats, and dementia.
Understanding why bananas have a positive impact on blood pressure levels:
Bananas are packed with potassium—an electrolyte that helps your body carry out essential functions and, most importantly, aids with maintaining fluid and blood volume. Interestingly enough, sodium is also an electrolyte.
But whereas sodium can lead to water retention in the body (AKA, bloating), potassium works to counteract these negative side effects while also improving your blood pressure.
"Folks who are low in potassium can have a variety of issues, including abnormal heart rhythms and blood pressure complications," Daniel Landau, MD, an oncologist, hematologist, and contributor for The Mesothelioma Center, said in a previous interview with Best Life.
Melissa Stadt, lead author of the new study and a PhD candidate in Waterloo's Department of Applied Mathematics, added, "Early humans ate lots of fruits and vegetables, and as a result, our body's regulatory systems may have evolved to work best with a high potassium, low sodium diet. Today, western diets tend to be much higher in sodium and lower in potassium. That may explain why high blood pressure is found mainly in industrialized societies, not in isolated societies."
RELATED: 21 Surprising Signs You Have a Vitamin Deficiency.
Broccoli can also help with managing blood pressure.
Sick of eating bananas? Avocados are another great source of potassium. They're also high in heart-healthy Omega-3 fatty acids. Or, try kiwis, which have a lot of potassium and magnesium.
However, broccoli may top the list of foods to help manage blood pressure, as the recent study listed it alongside bananas as a potassium-rich option.
Cardiologist Nieca Goldberg, MD, previously shared that cruciferous veggies like broccoli are also high in calcium and magnesium, which can help regulate blood pressure levels. Another study found that those who consume broccoli four times per week report healthier blood pressure levels than those who only eat the veggie once per month.
