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Bananas and High Blood Pressure Management

Bananas and High Blood Pressure ManagementHypertension is one of the “killer diseases” now, and around the world, around 1.13 billion individuals are reported to be suffering from this health problem at the moment. That means 2/3 of people living in middle-income and low-income nations suffer from it. A combination of medications, lifestyle modification measures and alternative or complementary approaches are suggested for managing this disorder. Healthy and tasty, Bananas are often recommended for hypertension management.

Bananas and High Blood Pressure Management

The fruit is high in the mineral potassium, which plays a major role in the management of high blood pressure levels. There is about 422 mg potassium in a single banana of a medium size. As per the American Heart Association, this mineral is effective in reducing the tension in blood vessel walls and reducing the blood pressure raising effects of sodium.

Through scientific studies, it has been found that bananas have minimal sodium but plenty of potassium. The consumption of two bananas every day can increase the amount of potassium, with almost no increase in sodium levels. It can help regulate blood pressure.

There are natural ACE (Angiotensin Converting Enzyme) inhibitors in these fruits as well. ACE has been found to produce a type of substance known as angiotensin-2, which can constrict the blood vessels in the body, and increase the pressure within them. The occurrence of this has been found to stop with the eating of bananas. When you add two bananas into your diet every day, it can help reduce hypertension in a natural and effective way.

Grown-ups need to have 4,700 milligrams (mg) of this mineral on a daily basis. Less than 50% of this amount is present in the diet of most people. Thus, it is obvious why hypertension is so prevalent today. 10% of the daily potassium requirement of the body can be fulfilled by a medium size banana. As these contain almost no sodium, these fruits are especially beneficial for lowering the blood pressure levels in people with hypertension. It has many other positive effects for the body as well.


If you have kidney disease, it is important to have a talk with your doctor about the intake of high levels of potassium through fruits like bananas. While the mineral has its benefits, too much of it can be harmful. In such cases, you might be recommended something like Beets – which are effective in hypertension management but help reduce high blood pressure without using potassium.

ABOUT THE AUTHOR: James Johnson is the founder of Healthy Reports. He is a seasoned researcher and author with over 15 years of experience. He has a unique combination of experience and skills in nutrition, dietetics, and communication.

Categories: Hypertension